exercise.id: 1409 Equipo: barbell
barbell glute bridge
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先平躺在地上，膝盖弯曲，双脚平放在地板上。 将杠铃放在臀部上，用双手牢牢握住它。 锻炼臀部和核心肌肉，然后将臀部抬离地面，直到身体从膝盖到肩膀形成一条直线。 在顶部暂停片刻，挤压臀部。 慢慢地将臀部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by lying flat on your back on the ground with your knees bent and feet flat on the floor. Place a barbell across your hips, holding it securely with both hands. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Pause for a moment at the top, squeezing your glutes. Slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.
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