TUTORIAL KAYANG DARI NOL UNTUK PEMULA | PHS Indonesia

Summary

This video guides viewers through a flexibility training session focusing on the Back Bridge (Kayang), an exercise that strengthens upper and lower body muscles, especially for those with sedentary lifestyles or office jobs. The video covers warm-ups, step-by-step progression from short to full bridges, and important tips for proper form. It also demonstrates advanced movements like the bridge walk-ups and standing bridge, with common mistakes highlighted. The session concludes with variations to improve strength, balance, and flexibility, helping viewers build a stronger, more flexible body.

Takeaways

• 😀 Kayang (Back Bridge) targets key muscles like the back, triceps, shoulders, and hips, benefiting people with sedentary lifestyles or those who lift heavy.
• 😀 This exercise helps improve mobility for office workers, college students, and gymnasts by enhancing flexibility and strength.
• 😀 The Cobra Position is an essential warm-up to stretch the chest and lower back. It's different from the Updog yoga pose.
• 😀 The Wall Stretch is a great warm-up to stretch the shoulder muscles and pectorals (upper chest).
• 😀 Start with the Short Bridge to lift your hips, then progress to the Half Bridge, and eventually perform a Full Kayang.
• 😀 To perform the Full Kayang, push your body up, relax your neck, and maintain proper distance between your legs and hands.
• 😀 Bridge Walks are an advanced progression, where you use the wall to walk down and up, improving strength and control.
• 😀 The Standing Bridge is a challenging variation of the Kayang that starts from a standing position and requires wrist warm-ups.
• 😀 Common mistakes include having arms and legs too far apart, not relaxing the neck, and lacking sufficient strength to lift the body.
• 😀 Variations like Kayang Push-ups and the Walking Bridge help build strength, flexibility, balance, and coordination.
• 😀 Repeating the Standing Bridge helps enhance balance, flexibility, and core strength, improving overall performance in the Kayang.

Q & A

What is the primary benefit of the Kayang exercise (Back Bridge)?

The primary benefit of the Kayang exercise is improving flexibility, especially in the back, shoulders, triceps, and hips. It also helps reduce back pain and the risk of injury.

Who can benefit from doing the Kayang exercise?

People with sedentary lifestyles, such as office workers and college students, as well as individuals who lift heavy weights or gymnasts, can benefit from doing the Kayang exercise.

What muscles does the Kayang target?

The Kayang primarily targets the back, triceps, shoulders, and hips.

What is the difference between the Cobra position and the Updog?

The Cobra position involves the hips and thighs staying on the ground, while the Updog lifts the hips and thighs off the ground. Both are used for stretching, but the Updog requires more of a backbend.

What are some progression steps to master the full Kayang?

Some progression steps to master the full Kayang include the Short Bridge, Half Bridge, Full Kayang, and the Bridge Walk Up/Down exercises.

Why is wrist warm-up important before doing the Kayang exercise?

Wrist warm-up is important because the Kayang involves bearing weight on the wrists. Warming them up reduces the risk of injury.

What is the purpose of the Bridge Walk Up/Down progression?

The Bridge Walk Up/Down progression helps build strength and control by teaching how to move in and out of the Kayang position while maintaining proper balance.

What are some common mistakes when performing the Kayang?

Common mistakes include positioning the legs and arms too far apart, keeping the neck stiff instead of relaxed, and lacking the strength to lift the body properly.

How can the Kayang Push-up variation help improve strength?

The Kayang Push-up variation strengthens the upper body by combining the back bridge position with a push-up, challenging both the triceps and core.

What is the benefit of walking in the Kayang position?

Walking in the Kayang position improves coordination, balance, and whole-body stability. It also helps enhance brain-body connection and flexibility.