back bridge

简明释义

1. 火桥; 2. 挡烟桥;

英英释义

例句

1.For a great workout, try incorporating the back bridge into your routine.

为了一个很好的锻炼，尝试将背桥融入你的日常训练中。

2.The yoga instructor demonstrated the back bridge to help improve flexibility.

瑜伽教练演示了背桥，以帮助提高柔韧性。

3.The back bridge is an excellent way to engage your core muscles.

背桥是锻炼核心肌肉的绝佳方式。

4.She felt a stretch in her spine after completing the back bridge exercise.

完成背桥练习后，她感到脊柱有拉伸的感觉。

5.In physical therapy, performing a back bridge can strengthen the lower back muscles.

在物理治疗中，进行背桥可以增强下背部肌肉。

作文

The human body is a remarkable machine, capable of performing a variety of movements. One such movement that showcases strength, flexibility, and balance is the back bridge. The back bridge (背桥) is an exercise that involves lifting the body off the ground while supporting it with the back and feet. This position not only strengthens the core muscles but also stretches the spine and shoulders. In this essay, I will discuss the benefits of the back bridge, how to perform it correctly, and its significance in physical fitness.Firstly, the benefits of the back bridge are numerous. It primarily targets the muscles of the back, glutes, and hamstrings, making it an excellent exercise for building strength in these areas. Additionally, the back bridge helps improve posture by encouraging proper alignment of the spine. Many people suffer from poor posture due to prolonged sitting or improper ergonomic setups at work. By practicing the back bridge, individuals can counteract the negative effects of such habits.Moreover, the back bridge enhances flexibility in the spine and hips. As one holds the position, the muscles and ligaments around these areas are stretched, which can lead to improved overall mobility. This increased flexibility is particularly beneficial for athletes or individuals who engage in sports that require a wide range of motion.To perform the back bridge correctly, one should start by lying on their back with knees bent and feet flat on the floor, hip-width apart. The arms should be placed alongside the body, palms facing down. As one inhales, they should lift their hips towards the ceiling, pressing through the feet and engaging the core. The shoulders should remain grounded, and the neck should stay relaxed. It is essential to hold this position for a few breaths before gently lowering the hips back to the ground. This sequence should be repeated several times to reap the full benefits of the exercise.In addition to its physical benefits, the back bridge also has mental advantages. Engaging in exercises like the back bridge can serve as a form of mindfulness. Focusing on breathing and maintaining the pose encourages a connection between the body and mind, which can help reduce stress levels. In today’s fast-paced world, finding moments of calm and self-awareness is crucial for mental well-being.Furthermore, the back bridge can be easily modified to suit different fitness levels. Beginners may opt for a lower lift, while more advanced practitioners can explore variations such as the single-leg back bridge. This adaptability makes the back bridge accessible to a wide audience, whether they are seasoned athletes or newcomers to fitness.In conclusion, the back bridge is a versatile exercise that offers numerous benefits for both physical and mental health. By incorporating the back bridge into a regular workout routine, individuals can enhance their strength, flexibility, and overall well-being. As we continue to prioritize our health, exercises like the back bridge remind us of the importance of maintaining balance in our bodies and minds.

人体是一台非凡的机器，能够执行多种运动。其中一种展示力量、灵活性和平衡性的运动就是背桥。背桥（back bridge）是一项锻炼，涉及将身体抬离地面，同时用背部和脚支撑身体。这个姿势不仅增强核心肌肉，还拉伸脊柱和肩膀。在这篇文章中，我将讨论背桥的好处、如何正确执行它以及它在身体健康中的重要性。首先，背桥的好处是众多的。它主要针对背部、臀部和腿筋的肌肉，使其成为增强这些区域力量的绝佳锻炼。此外，背桥通过促进脊柱的正确对齐来改善姿势。许多人由于长时间坐着或工作时的错误人体工程学设置而遭受不良姿势的困扰。通过练习背桥，个人可以抵消这些习惯的负面影响。此外，背桥还增强脊柱和髋关节的灵活性。当一个人保持这个姿势时，这些区域周围的肌肉和韧带被拉伸，这可以导致整体活动能力的改善。这种增加的灵活性对于运动员或参与需要广泛运动范围的运动的人尤其有益。要正确执行背桥，应从仰卧开始，膝盖弯曲，双脚平放在地面上，脚宽与髋部相同。手臂应放在身体两侧，手掌朝下。当吸气时，应该将臀部抬向天花板，脚掌用力并收紧核心。肩膀应保持接触地面，脖子应保持放松。重要的是要保持这个姿势几次呼吸，然后轻轻将臀部降低回地面。这个序列应该重复几次，以获得锻炼的全部好处。除了身体上的好处，背桥还有心理上的优势。参与像背桥这样的锻炼可以作为一种正念的形式。专注于呼吸和保持姿势鼓励身体与心灵之间的联系，这可以帮助降低压力水平。在当今快节奏的世界中，找到平静和自我意识的时刻对心理健康至关重要。此外，背桥可以很容易地进行修改，以适应不同的健身水平。初学者可以选择较低的提升，而更高级的练习者可以探索单腿背桥等变体。这种适应性使得背桥对广泛的受众可及，无论他们是经验丰富的运动员还是健身新手。总之，背桥是一项多功能的锻炼，提供了身体和心理健康的诸多好处。通过将背桥融入常规锻炼中，个人可以增强力量、灵活性和整体健康。当我们继续优先考虑健康时，像背桥这样的锻炼提醒我们保持身体和心理平衡的重要性。