What is Kick Donkey Exercise, what are its benefits and how should you do it?

Donkey kick is a simple exercise inspired by the kicking of quadrupeds such as horses and donkeys. This simple exercise involves moving the legs to strengthen the muscles of the buttocks and hamstrings and is considered a suitable choice for strengthening the lower body. It can affect the gluteal muscles much better than complex exercises with weights and dumbbells. This exercise uses these muscles well and makes you easily engage and strengthen the deep muscles of the buttocks.

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Donkey kick is a simple exercise inspired by the kicking of quadrupeds such as horses and donkeys. This simple exercise involves moving the legs to strengthen the muscles of the buttocks and hamstrings and is considered a suitable choice for strengthening the lower body. It can affect the gluteal muscles much better than complex exercises with weights and dumbbells. This exercise uses these muscles well and makes you easily engage and strengthen the deep muscles of the buttocks.

In today's sports article, we want to take a closer look at this exercise and see what benefits it has. In the following, we will examine the method of performing the kick donkey exercise and the points that you should keep in mind, and at the end we will go to some other exercises that are a good supplement to the kick donkey exercise and you should add them to your exercise program. So stay with us.

What is Donkey Cake Practice?

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Kake Practice Donkey kicks involve putting the body on all fours and moving one leg back and keeping its knee bent. This movement leads to the involvement of gluteal or buttock muscles, and its main focus is on strengthening these muscles.

By adding this exercise to your exercise program, you can build strong and voluminous lower body muscles for yourself, as well as Help improve the shape of the body and upper body. Since this exercise is included in the group of exercises with body weight and to perform it you have to keep your body steady and stable, by performing it regularly you can challenge the stability, coordination and balance of the body and therefore your sports performance. upgrade This exercise is also a good choice to warm up the body before the main program. This exercise effectively engages the stabilizing and core muscles and prevents many sitting injuries. Since most people spend a lot of time sitting, they may end up with pain, injury, and poor posture. Kick Dunky training will be an excellent choice to improve your physical condition and maintain physical health.

What are the benefits of Kick Dunky training?

Kick Dunky training has a special effect on the lower and upper body muscles. and therefore has its own characteristics and benefits. We will examine these benefits in the following.

1. It is an excellent exercise to strengthen the muscles of the buttocks.

This exercise focuses well on the muscles of the buttocks, especially the gluteus maximus and medius muscles, and strengthens them.

2. Increases the strength and power of the central muscles and hamstrings

Donkey cake is also suitable for strengthening the central muscles and hamstrings and puts a good pressure on them. When you are in the kick-donkey position, you are forced to maintain your balance and increase body stability. This work helps to strengthen the strength and power of the central muscles of the body.

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3. Helps to improve body posture

By strengthening body muscles, Donkey Cake can prevent injuries caused by sitting too much and improve body shape.

Sitting too much or sitting badly The posture of the body affects and leads to the formation of back pain and more serious problems. You can prevent these problems and have a healthier physical condition with the help of Kick Donkey exercise.

4. You can do it in different ways and adapt it to yourself

Once you have mastered this exercise, you can make changes to it and use the muscles in other ways. For example, using free weights increases the training pressure and challenges the muscles more.

5. Helps reduce the risk of injury

When you have stronger muscles and improve your form, you can move your body better and prevent incorrect movement patterns that lead to injury. Kick Donkey training will help you perform daily tasks and other exercises better so that you are less at risk of injury.

6. It is also suitable for strengthening the upper body and shoulders.

Dunk kick exercise position requires strength and balance of core muscles and shoulders. Therefore, with the help of this exercise, you can also strengthen the shoulder muscles and build a stronger upper body for yourself.

How should you do the kick dunk exercise?

Kick Donkey exercise is very simple and not particularly difficult. To perform this exercise, you must first be on all fours on the ground. Then keep your body tight and the right leg lift up As you can see in the picture, you should keep your body still and move only the right leg. Now pause for a few seconds and feel the pressure on your buttock muscles. Then lower the right leg until you have completed one rep.

You can do 10-12 reps for the right leg, then switch to the left leg and repeat the same cycle. You can also consider a specific time period, for example 1 minute, and repeat this cycle for this period of time for each leg.

Changes you can make in this exercise

There are various modifications you can make to this exercise to better suit your body. For example, you can rest your forearms on the floor or place a pillow under your knees to reduce stress on your wrists and knees.

You can also use ankle weights, exercise bands, and other free weights. to put more pressure on the muscles. Doing this exercise standing or moving the knees to the sides can also be considered suitable changes to engage the muscles from different angles. ="https://bingmag.com/picsbody/2209/24355-4.jpg" class="content-pics" alt="BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?" title="BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?" loading="lazy">

The dunk kick and the bridge exercise are very similar, but the dunk kick focuses mainly on the glutes, while the bridge moves the glutes, hamstrings. and involves the waist. The bridge movement is also a better choice for those with back injuries because it supports the lower back better.

Begin the bridge movement by lying on the floor. While lying on your back, keep your knees bent. Now engage your core muscles to make your body more stable. Then by tightening your hips and stomach, lift your hips up and keep them as high as possible. Stay in this position for a few seconds, then lower your hips. You can also put more pressure on the back muscles by straightening your right leg as you raise your hips.

Repeat this cycle 15 times. If you want to stretch your legs, you can consider 10 repetitions for the right leg and 10 repetitions for the left leg. By doing this exercise regularly, you can combat the negative effects of sitting too much, reduce hip and back pain, strengthen your core muscles, and also improve your blood pressure level.

Don't forget the safety tips.

Remember to do the exercise correctly and consult a trainer or specialist doctor before doing any sport and be aware of your physical condition.

If you have a back or hip injury. If you are suffering, performing the Kick Donkey exercise may not be suitable for you and you will have to make changes to it. Also, wrist injury can make the work difficult and you have to do this exercise by leaning against a wall and in a standing position to reduce the pressure on the wrists.

Other exercises that should be done in addition to Do the kick-donkey exercise

You can do the kick-donkey exercise along with the following exercises and prepare a balanced and suitable exercise program to strengthen your leg and hip muscles.

1. Squats

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Squats are known as one of the best exercises. Squats are a full-body strength exercise that engages the abdominal muscles, quadriceps, hamstrings, glutes, and many other muscles and strengthens your lower body.

Squats can be done as a simple sit-up to consider, but to do it you have to observe safety and move your body properly. To perform the squat exercise, you must first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, looking forward and your neck in line with your spine.

Now sit down and perform the movement as if you were going to sit on a chair. You should feel the heels of your feet sinking into the ground. The knees should be in line with the middle toes. Go down until the thighs are parallel to the ground, then return to the starting position by pressing on the heels and tightening the butt muscles. If the upper body moves forward, a lot of pressure will be applied to the toes and knees. Try to put pressure on the heels to keep the upper body straight and distribute the body weight.

  • Do squats hurt the knees? (Tips for better exercise)

2. Sumo Squats

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Squats are generally a great leg strengthening exercise. Sumo squat is considered one of the types of squat that focuses more on the muscles of the buttocks and the inner part of the thighs. The main difference between a sumo squat and a regular squat is that you open your legs more and place your toes outwards.

With this, the pressure on the hip muscles, hip flexors and hamstrings increases and you use the gluteal muscles well. In addition, the wide distance between the legs when performing the sumo squat exercise will help you to activate and strengthen the inner part of the thighs.

To perform this exercise, first stand and then take a step to the sides with your right foot. Lift and increase the distance between the legs. In this position, the legs should be wider than the width of the hips. Now keep the tips of the feet to the sides so that each leg is in line from the toe to the thigh. Bend your knees and do a squat. Move your hips toward the floor and keep your spine completely straight and still while performing this exercise.

Go down until your thighs are parallel to the floor. Be careful to engage your core muscles and stare straight ahead so your neck doesn't bend. Hold this position for a few seconds, then push back up to the starting position. Repeat this cycle according to your exercise program.

3. Fixed Lunge

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Lange is great for using various leg muscles that may not feel pressure in the squat movement. It is suitable. It also leads to an increase in muscle strength and greater support for the knee joint.

To perform this exercise, first stand and spread your legs shoulder-width apart. Step your right foot forward until your center of gravity is in the middle. Lower your body until the left knee is a few centimeters off the ground, then stand up again. You can place your hands on your hips, stretch them by your side, or place them above your head.

Now go down again and repeat the cycle. Do this 15 times for the right leg, then switch legs and do another 15 reps for the left leg. It makes you put more pressure on the leg muscles and reduce the rest time. But performing this exercise intermittently, i.e. 1 repetition for the right leg, then 1 repetition for the left leg, has its own benefits and can increase the heart rate and burn fat.

You can do this by removing a Step forward, then step back to alternately engage and strengthen the legs. To perform this method of long exercise, first stand and spread your feet shoulder width apart. Now take the right leg forward and perform the exercise. Then stand up and move the right leg back and repeat the same cycle. This time you should move the right knee to the ground.

Repeat this cycle and moving the right leg forward and back for 1 minute. Be careful to control your speed and maintain your balance. Trying to maintain balance in this exercise helps to improve coordination and body shape.

4. Arm Lunge

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Doing exercises that move you in different directions will work on the muscles that may If they have not worked enough, put proper pressure and strengthen them. An example of these exercises is side stepping or side lunge. These exercises are very suitable for strengthening the muscles of the outer and inner side of the body.

To perform this exercise, first stand and spread your legs shoulder-width apart. Lift one leg and move it to the sides. Put your weight and center of gravity on the leg you are moving and move it to lower yourself. Then return this leg to the first position and perform the movement with the other leg.

You can do this exercise as a jump or by using sports bands to challenge the leg and hip muscles more. Draw.

5. Deadlift

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

Deadlift is one of the best exercises to strengthen your back and buttock muscles and your overall strength. Increasing. To perform this exercise, first stand and place your feet under the barbell bar. Bend over and hold the bar firmly with your hands. Your hands should be shoulder-width apart.

Now bend your knees until your shins touch the bar. Raise your chest and keep your back tight. Then inhale, hold it in your chest and lift the barbell off the floor and stand up. Hold the weight for one second and tighten your knees and hips. Then put the barbell on the floor by moving your hips back and bending your knees. Pause for a second or two and raise the barbell again. Repeat this cycle according to your exercise program.

Be careful not to bend your back while doing deadlifts. Bending and arching the back greatly increases the risk of injury. This can be very dangerous for the health of the spine. By maintaining proper body shape, in addition to preventing injuries, you can also increase your physical strength and in the future, the weights Lift heavier. This increase in strength will also help you do the rest of the exercises and sports easily and get a much better result.

6. Japanese Salutation

BingMag.com What is Kick Donkey Exercise, what are its benefits and how should you do it?

The Japanese Salutation exercise focuses on the muscles of the hamstrings, back, buttocks and abdomen. Barbell training makes you engage and strengthen these muscles more. Of course, if you are a beginner, it is better not to go to the barbell for now and first find a complete mastery on the correct execution of the exercise with your body weight.

To perform the Japanese greeting, first stand and spread your legs shoulder-width apart. Keep your knees slightly bent and put the barbell on your shoulders. The bar should rest on the trapezius muscle near the shoulder.

Now tighten your upper back and abdomen and breathe. As you bend forward from the hips, exhale, drop the hips back, and move the upper body forward. Bend until your upper body is parallel to the ground. Do this carefully and be careful not to put too much pressure on your back. Then inhale again and stand up to the starting position. Repeat this cycle according to your exercise program.

Conclusion

Dunk kick exercise is in the group of the best exercises with body weight to strengthen the muscles of the buttocks and back, and it can improve the muscles of the back. involve the lower body and even the upper body.

Try to add this exercise and other exercises for the lower body muscles to your exercise program to improve your fitness level as well. Also reduce the risk of injury. Of course, remember to consult a specialist doctor before doing this exercise and be aware of your physical condition.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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