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Bɔt-Ɔp

Profayiri y'eby'okufuna

Parti ya muntuMakong.assertNotip isua baibai.
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaRectus Abdominis
amagezi ag'omusa, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Bɔt-Ɔp

Bottoms-Up na dinamik εksεsayz we de fכs tכk εn strכng di gluteal mכsul dεm, hamstring dεm, εn kכr, we de mek bεtε bεlε εn כvala bכdi stεbiliti. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ chenj am fɔ mek i mach di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn bɔdi gɛt mɔ trɛnk, fɔ mek dɛn ebul fɔ ple atletik, ɔ jɔs fɔ mek dɛn bɔdi ton ɛn dɛn shɔl.

Okukubidde ku: Nkugiyigisa Bɔt-Ɔp

  • sכmtεm bigin fכ es di ketul bεl tכwεd yu sכlda, kip yu εlbo nia yu bכdi εn di ketul bכtכm bכtכm כp כl di muvmεnt.
  • We di ketulbɛl rich di ayt na yu sholda, stɔp fɔ smɔl tɛm, ɛn kɔntinyu fɔ kɔntrol ɛn balans di ketulbɛl.
  • Dɔn, smɔl smɔl, put di ketulbɛl dɔŋ bak dɔŋ to di say we yu bigin, ɛn mek shɔ se di bɔt ɔf di ketulbɛl de kɔntinyu fɔ luk ɔp.
  • Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn swich yu an ɛn du di sem muvmɛnt wit di ɔda an.

Amakulu mu kubiteekamu Bɔt-Ɔp

  • Smɔl smɔl: Wan mistek we dɛn kin mek na fɔ yuz ketulbɛl we tu ebi, we kin mek pɔsin nɔ fɔm fayn ɛn i kin mek i wund. Start wit wet we yu go ebul fɔ manej fayn fayn wan ɛn smɔl smɔl i de go ɔp as yu trɛnk ɛn tɛknik de go bifo.
  • Fokus pan Balans: Di Bottoms-Up eksasaiz nɔ jɔs de bɔt trɛnk, bɔt i de bak bɔt balans. I impɔtant fɔ kip yu kɔr ɛnjɔy ɛn yu bɔdi balans ɔl di tɛm we yu de du di ɛksɛsayz. Nɔ rɔsh di muvmɛnt dɛn, bikɔs dis kin mek yu nɔ balans ɛn kɔntrol di ketulbɛl.
  • Wom Up: I impɔtant fɔ wam yu bɔdi bifo yu du di Bottoms-Up ɛgzampul. Dis

Bɔt-Ɔp Ebitala by'omuyigiriza

Mwebale kuteekamu Bɔt-Ɔp?

Yes, di wan dɛn we de bigin kin du di Bottoms-Up ɛgzampul, bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se dɛn fɔm di rayt we ɛn fɔ mek dɛn nɔ wund. Di Bottoms-Up eksasaiz, we dɛn kin du bɔku tɛm wit ketulbɛl, na fayn we fɔ mek yu sholda stebul ɛn fɔ mek yu grip trɛnk. Bɔt i kin tranga bikɔs i nid fɔ kɔntrol ɛn balans bɔku tin. I fayn fɔ mek di wan dɛn we de bigin fɔ wok wit pɔsin we de tren ɔ we gɛt ɛkspiriɛns fɔ lan di kɔrɛkt we fɔ du am.

Ki kitiibwa eby'okukozesa omuntu Bɔt-Ɔp?

  • Di "Spiced Bottoms-Up" na ɔda we fɔ mek yu ad wan dash sinamɔn ɔ natmɛk to di drink, we pafɛkt fɔ di ɔlide sizin.
  • Di "Tropical Bottoms-Up" vεryushכn inklud wan splash pan painapul כ kokonat jus, we de transfכm di drink to tropik dεlayt.
  • Di "Berry Delight Bottoms-Up" involv fɔ ad sɔm fresh bɛri lɛk raspberry ɔ blueberries to di miks, we de mek wan frut twist.
  • Di "Coffee Lovers' Bottoms-Up" na wan we yu ad wan shot espresso ɔ wan spunful instant kɔfi, we de gi kafin kik to di tradishɔnal drink.

Eby'okukozesa omulungi okugabana n'eby'omanyi Bɔt-Ɔp?

  • di Kettlebell Swing na כda εksεsayz we de kompliment di Bottoms-Up as i de tכk di sem mכsul grup dεm, we inklud di glut, hamstring, hip, kכr, εn bak, we de εnhans di trεnk εn pawa fכ dεn mכsul dεm ya.
  • Di Goblet Squat kin kɔmplit di Bottoms-Up bak as i de wok pan di lɔwa bɔdi ɛn di kɔr trɛnk, we de gi balans wokɔt we dɛn kam togɛda wit di ɔpa bɔdi ɛn grip trɛnk fɔs fɔ di Bottoms-Up.

Amagamba ag'ewayogenze Bɔt-Ɔp

  • Bɔt-Ɔp ɛksesaiz
  • Bodiweit eksasaiz fɔ di wɛst
  • Wokɔt we yu de tɔch yu wɛst
  • Bottoms-Up wes ɛksesaiz
  • Bodiweit weist trenin
  • Bottoms-Up wokɔt rutin
  • We yu de mek yu wɛst strɔng Bottoms-Up ɛksesaiz
  • Bodiweit Bottoms-Up teknik
  • Waist-fokus Bottoms-Up wokɔt
  • Bottoms-Up eksasaiz fɔ mek yu wɛst ton