Bɔt Brij

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Iliopsoas, Pectineous, Rectus Abdominis
• amagezi ag'omusa: Obliques, Quadriceps

Okuwandikira ku Bɔt Brij

Di Bɔt Brij ɛksɛsayz na wokɔt we de wok na di bɔdi we de wok fayn fayn wan we de mɔna di glut, di hamstring, ɛn di kɔr, we de mek di mɔsul dɛn gɛt trɛnk ɛn ebul fɔ bia. Na fayn fayn tin fɔ pik fɔ di wan dɛn we lɛk fɔ fitnɛs pan ɔl di lɛvul dɛn, frɔm di wan dɛn we de bigin to di wan dɛn we dɔn go bifo, bikɔs ɔf in adjɔstabl intensiti ɛn di smɔl smɔl ikwipmɛnt dɛn we dɛn nid. Wan wan pipul dɛn go want fɔ put dis ɛgzampul insay dɛn rutin fɔ di bɛnifit dɛn we i go gɛt fɔ mek dɛn ebul fɔ tinap fayn, fɔ mek atletik wok fayn, ɛn fɔ mek dɛn skapul wan ton, fayn posita.

Okukubidde ku: Nkugiyigisa Bɔt Brij

• Kip yu an dɛn na yu sayd dɛn wit di an dɛn we de fes dɔŋ.
• Smɔl smɔl, es yu hip dɛn kɔmɔt na grɔn bay we yu de push yu il dɛn, ɛn aim fɔ mek wan stret layn frɔm yu ni dɛn te to yu sholda dɛn.
• Hol dis pozishɔn fɔ sɔm sɛkɔn, swɛt yu glut dɛn na di tap pan di muvmɛnt.
• Smɔl smɔl, put yu hip dɛn dɔŋ bak dɔŋ to di say we yu bigin, ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Bɔt Brij

• Engage Your Core: Bifo yu es yu hip dɛn kɔmɔt na grɔn, mek shɔ se yu ɛnjɔy yu kɔr. Dis kin ɛp fɔ protɛkt yu lɔwa bak frɔm strɛs ɔ injuri ɛn i kin ɛp bak fɔ mek yu bɔdi stebul we yu de du ɛksɛsayz.
• Ful Hip Ekstenshɔn: We yu es yu hip, mek shɔ se yu ful-ɔp wit am so dat yu bɔdi go mek wan stret layn frɔm yu ni te to yu sholda. Nɔ fɔ mek yu bak bɔku pasmak bay we yu de push yu hip dɛn tumɔs bikɔs dis kin mek yu gɛt pen na yu bak.
• Skwɛt Yu Glut dɛn: Na di tap pat pan di muvmɛnt, swɛt yu glut dɛn. Dis go ɛp fɔ mek di ɛksesaiz wok fayn pasmak

Bɔt Brij Ebitala by'omuyigiriza

Mwebale kuteekamu Bɔt Brij?

Yes, beginners kin definitely du di Butt Bridge eksasaiz. Na big eksasaiz fɔ mek di glut ɛn hamstring dɛn strɔng. Na dis na wan simpul we fɔ du am: 1. Ledɔm flat pan yu bak pan mat wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Yu fut dɛn fɔ de nia yu hip-width. 2. Put yu an dɛn na yu sayd, yu an dɛn dɔŋ. 3. Push tru yu il, es yu hip kɔmɔt na grɔn bay we yu de swɛt yu glut, kip yu bak stret. 4. Stɔp na di tap, dɔn smɔl smɔl, put yu hip dɛn dɔŋ bak to di say we yu bigin. 5. Dis na wan rep. Aim fɔ du 10-15 reps fɔ 2-3 sɛt. Mɛmba se i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ wund ɛn fɔ mek di ɛksesaiz wok fayn pasmak. If yu fil ɛni pen ɔ nɔ fil fayn, stɔp fɔ du ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Bɔt Brij?

• Di Posterior Passage na ɔda nem we dɛn kin yuz fɔ tɔk bɔt di Bɔt Brij.
• Di Derriere Drive na wan fayn ɛn ple ple difrɛns fɔ di Bɔt Brij.
• Di Rump Route na wan mɔ keshual vɛshɔn fɔ di Bɔt Brij.
• Di Tailbone Track na ɔda intrestin we dɛn mek fɔ di Bɔt Brij.

Eby'okukozesa omulungi okugabana n'eby'omanyi Bɔt Brij?

• di lכng dεm de wok in wan wit bכt Brij as dεn de fכkus pan di sem mכsul grup dεm, spεshal wan di glut dεm, hamstring dεm, εn kwad dεm, we de εnhans stebiliti εn bεlε we de mek di mכsul dεm simetri.
• di dכnki kik kin supliment di bכt Brij as dεn de fכs tכk di glut dεm εn di lכw bak mכsul dεm, we de εp fכ shep εn fכm di bכtכk dεm we i de impruv di כvala lכw bכdi trεnk.