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Übung: Rückenbrücken auf dem Gymnastikball

In this modification of the Yoga exercise Dwi Pada Pitham, the integration of a Stability Ball increases the dynamic nature of the movement, and requires the training athlete to generate a greater contraction synchronization and force profile in the muscles of the deep lumbar spine, Gluteals, Hamstrings and abdomen. 

This exercise can be performed as part of a warm-up or cool-down protocol, a lumbar / pelvic stability program, or as part of a back rehab program.

Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, muscles of the deep back and pelvis.
Übungstechnik: The athlete begins this exercise by lying on their back (supine position) with their heels or lower calves on a stability ball.  Before the athlete lifts the body off the floor, the athlete rolls the pelvis inwards, so that the lumbar spine flattens.  While holding this rolled position (activation of the abdominal floor), the athlete then proceeds by pushing the buttocks as high as possible. 
The athlete should attempt to hold this position for a brief moment, and then return to the mat / floor.
Optionen zur Übung Progression: Progressions  for the Back Bridge can include increasing the number of repetitions, sets, by increasing the duration of the bridge hold or by integrating an Iso-Lateral element.

Übung Progressionen / Varianten:

Laufende Rückenbrücken
Einseitige Rückenbrücken
Laufende Rückenbrücken auf dem Gymnastikball


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