How to Do the Hip Thrust For Beginners | Build Stronger Glutes
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‎𝗠𝗔𝗛𝗠𝗢𝗨𝗗 𝗦𝗛𝗔𝗥𝗜𝗙𝗜 | مربی فیتنس بانوان | باسن برزیلی‎ on Instagram‎: "حرکت پل باسن تک‌پا با اسمیت (Single Leg Smith Hip Thrust) یکی از مؤثرترین حرکات برای فعال‌سازی فیبرهای عمقی گلوت ماکسیموس است. در این حرکت، چون فشار روی یک پا متمرکز می‌شود، درگیری عضله گلوت سمت فعال بسیار بیشتر از حالت دوپا است. ثبات اسمیت ماشین اجازه می‌دهد تمرکز کامل روی انقباض و فشردگی عضله باسن در فاز بالا قرار گیرد و فرم دقیق‌تر حفظ شود. این حرکت باعث بهبود تقارن، افزایش قدرت و رشد گلوت هر سمت به‌صورت جداگانه
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