Kỹ thuật lên TƯ THẾ BÁNH XE an toàn không bị đau lưng / Yoga Backbends Wheel Pose | Đặng Kim Ba

Hello everyone, welcome to my channel Recently, many of you have asked me how to do a backbend How to do it effectively and safely without getting injured Because many of you often have back pain when pushing the bike This is a backbend that is quite difficult Why do we need to do it? Through backbending, we can check our body's overall health A normal body, which is a combination of muscle groups You need to bend your back 2.3 times In backbending, we bend our back 2.3 times If you can't do it, it reflects that a muscle group in your body is having a serious problem You need to recover it and train it more often Through backbending, you can understand what your body is going through To do a backbend, you need to know how many muscle groups are involved You need to learn a move, then you can do it Don't avoid seeing other people doing backbending If you do backbending, you can easily get injured And not everything is good, it will be good for everyone Like ginseng, you need to drink it at the right time It's not just ginseng that everyone drinks We will apply it to the following muscle groups First, it's related to our legs When we bend backwards, this group of muscles will be pulled very strongly And require the strength and flexibility of the thighs It's like if you do backbending, but you wear a pair of pants A pair of pants that are not flexible You can imagine that you can't move your legs It's the same as having muscles on your thighs If it's hard, it's not soft, it's not strong, you can't get on the bike The second factor is our back Our back must be stretched to avoid bending backwards If you have a problem with your back, you will not be able to bend backwards And we need to do exercises to support the back Next, the front of the abdomen must also require the strength of our abdominal muscles Then we can support and control the muscle groups To strengthen our back Not too much weight on the body Because when you do backbending, you bend backwards There will be a weight that will be lifted up, it's like a bridge But what will the bridge be lifted by? Lifted by the bone, all your weight will be on the bone To avoid the case of back pain Because you let go of the muscle groups in our body Make all the weight fall into the bone So it's easy to injure Because the plates will be stuck together So we need to do strength exercises To strengthen and increase the muscle groups around the spine Next is the range of motion of the shoulder and the movement of your arms Through those three main positions, we will combine into a bike position So now we will train each muscle group First is the thigh muscle group In this thigh muscle group, you can do it in the following exercises For example, the position of the table will help you train the thigh muscle At the most basic level I see the table is great It trains the abs, the arms, and the legs How to do the exercise? You can do it in 30 seconds Do it three times for your muscle group Next, a position to support the thigh muscle That is the lumbar position We fold back And support By the lumbar position All arms are against the hip and back According to the ability of each person This lumbar position will stretch your thighs But the lumbar position has two functions It stretches the thighs and tightens the thighs At the same time, it supports your abs Very much and effective And especially, we have to do the next position Next is the position related to push-ups To help all our thighs stretch and flex This is also a position to support our thighs Stretch faster, much more effective This position is my favorite position Because it keeps it very soft Just relax like this At the moment, our body will sink down and stretch You can keep as much as you like Because this thigh muscle group is relatively strong The muscle group is very large So we need more time to keep it soft And I observe a lot of you Even the athletes are very lazy to practice this thigh muscle group So the backbend movements will be very difficult Because this thigh muscle has not yet been stretched It will cause a blockage It will keep your body from going backwards Next, you need to strengthen your entire spine Before we stretch We move to the bike position We need to strengthen We need to practice more thigh muscle exercises And my favorite position That is the position related to pull-ups Because it helps strengthen the back muscles For example, this is the pull-up position This is the pull-up position I think this position requires people related to aerobics I often encourage them to exercise more The body exercises this movement every day Especially, in addition to the action related to our muscles It is also quite effective Because this exercise is relatively tired Speaking of the position related to the abs It is quite a lot It is a variant that I often use for athletes To avoid the case that you have a backache Of the bike It's like we're practicing the snake position The snake position is like this People push up, people often relax their backs Then people push straight It often gets stuck in the back So we can combine the butterfly position And the snake position When you push up Breathe in, pull your back muscles back Pull deep by hand Push the chest up first Then push the pelvis up first Push the pelvis and legs to stretch the back muscles If we push the back muscles forward It will stretch the whole back muscles And especially when we tighten the muscles The muscle group around it It will wrap the muscles And not affect it too much Then go down and breathe out This is my favorite exercise Because it will not hurt the back You can try it right away Like we use our feet We breathe out, we push up And we don't do anything It often hurts the back But if we breathe out We tighten the back muscles Then we push up Now we can breathe out But we focus on pushing the pelvis forward Not pushing into the pad That's the way we do it Before moving on to the bike position We need to check the back Is it enough? Before moving on to the bike position A position that I often use to check That is the position of the bridge In the position of the bridge I will check Is the pelvis strong enough? And is the spine strong enough? You can also use the bridge position Measure to check That is, we have to push up Until our thighs are parallel to the floor When we move on to the bike position You can imagine It's very easy to move on to the bike position Just push up a little Through the position of the bridge To check if the back is strong enough And the thighs are strong enough That's how we supplement Divide small movements Then we move on to the main posture And about the backbend exercise There are quite a few postures Can support you Very safe And even the dog position Very easy And the next one is our shoulder position When we do the bike position We will have to move our arms backwards Some exercises support You can support with some movements Push the shoulder To make our arms more flexible When we move our arms backwards It will be much easier And you can imagine The state of our opposite hand When moving on to the bike position The state of the dog position This is also a support position To support us to move on to the dog position The bike position is easier You can raise your arms After that, you can lower your arms To practice your backbend posture Just hold your hand And more movements At the end Before moving on to the bike position You can imagine The whole body is bent The head is bent It may cause a state of dizziness Or a state of loss of control of the body For many people Many people are often dizzy and dizzy When they lower their heads To get used to the state of the head In the bike position Very tense like that We have to get used to the slight angle For example, the dog just held me Our body is also bent About 45 degrees It's very comfortable Just practice the shoulder And just train us The state of the backbend The head is bent down And when you keep the backbend You feel very comfortable But we can still talk normally We are not lost We still clearly hear other people talking to me When you move on to the bike position It will be much more effective and safer And when the posture groups are fully assembled Then we go to the main posture group Of course You don't have to push one Because we have legs The arms are against the back The fingers are directed to the shoulder The two arms are closed Remember, we only move to the main posture The bike posture When you have practiced the other groups With exercises At first, you may not be able to push up Because you are not used to it Because some of the groups that we rarely use They will participate in the process The bike posture These groups are rarely used For example, some of you They often push their fingers forward Push up Ask me to reverse my hand Pay attention Fingers up Then we go to the shoulder We take a deep breath Take a deep breath Because this movement requires pushing The body pushes up Then we can face the head But remember If you face the head The weight of the body still has to focus on the hand You have to touch it down It's just a little bit Then you can keep it here For a long time Maybe a few sessions Then you can take a deep breath Then push up Pay attention We will do it step by step And focus on pushing the arm If you have a backache Please bend down a little To reduce the pressure on our back This is how we will do the bike posture Remember, we have to have each phase That is the phase against the head Get used to Then push up At first, you can't hold it for a long time Not everyone can hold it in one go Just keep talking like that At first, we just need to hold for half a second Then we go down We repeat it many times The process of training must be perseverance Not just one exercise We can solve the problem Or practice one exercise Because our body needs practice Practice every day And remember The harder the exercise The higher It takes perseverance and seriousness It takes more time The easier the exercise, the less time The harder the exercise, the more time Of course, the hard exercise is not just the state of conquering the movement But it shows that your muscle groups are united And those are the ways That we go up in an orderly way You have to follow the order of the steps Then we are not affected Of course, many of you You can practice and get on the bike right away But when your abdominal muscles are not enough Sometimes you will be in a very backache And those who are related to fatigue Or fatigue The bike movement is very good But I recommend You don't necessarily have to do that And we remember Our problem is fatigue and fatigue We have to practice exercises to recover And treat our problems And those around them If you need to do the bike You can use a lighter variation That is the position of the bridge We sit down And push up And just like that for 5 months Your muscle groups get stronger Your abdominal muscles get stronger At that time you can completely transfer to the bike When your muscle groups get stronger To support your weak bones When you have to get rid of fat It means that your bone structure Has weakened a lot Then you have to make up In other words, we increase the amount of muscle in our body And the increase in muscle must be related to eating Add enough good energy for our body We combine with exercise Then we can have complete health And I hope in the explanation video just now Will help you In doing the bike position And Kim Van will be back With the next videos Hello