⭕️ To stay erect, countering the force of gravity, we need robust muscles.
⭕️Here you will find some exercises of #muscle #strengthening for your #back, #legs and #abs.
⭕️The vertebral column is equipped with small muscle bands that extend from one vertebra to the next or to the next.
⭕️They are muscles located near the vertebrae and are able to act very precisely, holding the vertebrae in position on each other.
⭕️It is therefore the muscles that with their action allow us to maintain vertebral stacking.
⭕️To these small muscles are superimposed the long back muscles which extend to the sides of the vertebral column and can be compared to the veiling of a ship, in which the mast is represented by the vertebral column.
⭕️Especially in the cervical and lumbar tracts, the back muscles have a particularly robust structure.
⭕️These muscles are operated primarily for forceful or wide-ranging movements.
⭕️Then come the straight and oblique abdominal muscles, which function as an effective corset that contains the abdominal mass.
⭕️The stronger the back and abdominal muscles, the greater the advantage acquired by the spine from the point of view of shape and stability.
⭕️If the back wall of the abdomen is too relaxed, internal organs prolapse forward.
⭕️In this way the lumbar spine arches even more, until it reaches a pathological lordosis.
⭕️In fact, the most frequent condition in those suffering from back pain is characterized by a weakness of the abdominal muscles, associated with an excessive contraction of the lumbar muscles.
⭕️For this reason, it is useful to add specific movements to strengthen the abdominal muscles (rectus, oblique, transverse), buttocks and stabilizing muscles of the trunk and lower limbs.
⚠️ WARNINGS:
➡️ Respects the correct execution technique; avoid too sudden impulses or movements.
➡️At the end of the session always perform mobility and stretching exercises (previous videos).
➡️The number of repetitions per exercise is generally indicative and will have to be adapted to your level of physical activity.
➡️Remember that it is quite common to feel a slight discomfort (not pain) in the back during exercises, especially in the first training period.
Good job! 😄
MIN 0:01 SQUAT
MIN 0:59 BRIDGE GLUTEUS ON THE FLOOR
MIN 1:59 TRANSVERSUS ABDOMINIS
MIN 3:17 CONTROLLED ABDOMINAL CRUNCH
MIN 4:16 ABS PLANK
MIN 5:21 STRENGTHENING OF BACK/ERECTOR SPINAE
MIN 6:28 STRENGTHENING OF BACK/ERECTOR SPINAE
MIN 7:09 STRENGTHENING OF BACK/ERECTOR SPINAE
MIN 8:10 ALTERNATE EXTENSIONS IN QUADRUPEDE POSITION
MIN 8:58 SIDE PLANK
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28 авг 2024
