Yesterday's lower body exercises:
◾ Barbell Squat 200 lbs → 3 sets of 4 (hitting weight PR)
◾ Conventional Deadlift 180 lbs → 2 sets of 5, last set was 4 reps (my leg can't stand anymore😂)
◾ Barbell Hip Thrust 90 lbs → hypertrophy.
I started to add hip thrust to my schedule recently.
The hip thrust was invented and popularized by Bret Contreras. They are the ultimate glute-strengthening exercises that help restructure the glutes, making your butt rounder, firmer, and stronger. This, in turn, reduces hip flexor inflammation and lower back pain and improves your posture and hip-to-knee coordination.
The hip thrust is more challenging as you will do it at an elevation using your body weight or dumbbells, barbells, chains, and bands. just ask your personal trainer if you wanna try this movement also make sure to avoid injuries!
好像很少在IG PO完成的鍛煉影片，這次三個動作都有錄下來囉 😆📽️ 昨天的下肢訓練菜單：
◾深蹲 90 kg → 3組4下
我自己沒想過，一周能夠突破重量PR兩次，謝謝幫補的這位spotter先生昨天也鼓勵我突破90 kg
◾ 傳統硬舉 80 kg → 2 組5, 1組4下 (最後一組下身累啦😂)
終於終於硬舉進展順利，我的下背肌又更強壯啦
◾ 臀部上舉 40 kg → hypertrophy.
經過幾個月的重訓，我要開始加入Hip Thrust至我的下肢訓練菜單。
美國 Bret Contreras 教練強烈推薦 Hip Thrust 的動作.而且後續paper研究成果也指出「Hip Thrust」是發展臀肌的最好動作。
Hip Thrust 也刺激到大腿後側/前側及內收肌群。
整個動作中，臀肌維持在持續的張力，而且背部力量不是一個限制因素。在其它用來訓練臀部受歡迎的動作中，背部是否能撐住的往往是負荷的限制因素，但Hip Thrust沒有這個限制，因此予許讓臀部的肌肉結構承受最大的負荷。
原則上Hip thrust可安排在下肢訓練時一拼做，但提醒大家不要看到能加強臀部，讓臀部變得結實好看就顧此失彼。因為不只Hip thrust能練到屁股，常見的硬舉，深蹲，弓箭步等下肢訓練所帶的效果同樣不容易忽略。
可以試試，有請教練的大家可以詢問教練如何可以正確還有避免受傷做此動作～
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