How to do a Hip Extension Exercise: WE-Can Program
75.2 هزار بار بازدید -
9 سال پیش
-
The hip extension is lower
The hip extension is lower body exercise that strengthens the glutes and hamstrings. Princess Margaret Cancer Centre Exercise Physiologist William Hilton provides step by step instructions on how to properly perform a hip extension while a model demonstrates the exercise. Variations of the exercise are provided for individuals of all fitness levels, including beginner, intermediate and advanced.
Required Equipment:
- Resistance band
- Exercise mat (Intermediate/Advanced)
How to perform the exercise:
(Beginner)
Tense up your abs, and while breathing out, extend your right leg out to full extension. Squeeze your glute muscles near the end of the extension. Then, while breathing in, return to the starting position by bending your hip and knee back to 90 degrees. Repeat this exercise on one leg for an entire set before switching legs.
(Intermediate and Advanced)
Tense up your abs, and while breathing out, extend your right leg straight back and off the floor, making sure to squeeze your bottom. Then, while breathing in, return to the starting position by bending your right knee and hip back to 90 degrees. Repeat the exercise on one leg for an entire set before switching legs.
* Add band for advanced version
Key points to the exercise:
(Beginner)
- Hold on to a sturdy wall
- Squeeze glutes at the bottom
- Inhale lift knee
- Exhale lower leg
- Avoid arching low back
- Avoid swinging leg back
(Intermediate and Advanced)
- Hands under shoulders
- Knees under hips
- Squeeze glutes at the top
- Exhale extend leg
- Inhale return to start
- Avoid arching low back
- Avoid rounding the back
http://www.ellicsr.ca/en/clinics_prog...
Required Equipment:
- Resistance band
- Exercise mat (Intermediate/Advanced)
How to perform the exercise:
(Beginner)
Tense up your abs, and while breathing out, extend your right leg out to full extension. Squeeze your glute muscles near the end of the extension. Then, while breathing in, return to the starting position by bending your hip and knee back to 90 degrees. Repeat this exercise on one leg for an entire set before switching legs.
(Intermediate and Advanced)
Tense up your abs, and while breathing out, extend your right leg straight back and off the floor, making sure to squeeze your bottom. Then, while breathing in, return to the starting position by bending your right knee and hip back to 90 degrees. Repeat the exercise on one leg for an entire set before switching legs.
* Add band for advanced version
Key points to the exercise:
(Beginner)
- Hold on to a sturdy wall
- Squeeze glutes at the bottom
- Inhale lift knee
- Exhale lower leg
- Avoid arching low back
- Avoid swinging leg back
(Intermediate and Advanced)
- Hands under shoulders
- Knees under hips
- Squeeze glutes at the top
- Exhale extend leg
- Inhale return to start
- Avoid arching low back
- Avoid rounding the back
http://www.ellicsr.ca/en/clinics_prog...
9 سال پیش
در تاریخ 1393/12/20 منتشر شده
است.
75,268
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