Notes

I'm sure if I ask you for your flexibility, you'll show me if you can touch the tip of your feet with extended knees. Okay, you're bending forward. But that's not the hinge of your body that usually gives problems. How'd you get the stretch back?
Sports that produce more injuries I'm not asking you to double as a contortionist. Let's do a very simple experiment:

1. Stand up, with a wall behind your back.
2. Separate the feet more or less a palm of the wall.
3. Get down until you support your ass on the wall, without moving your feet.
4. Try to stick your whole back to the wall, from the ass to the head.
5. Without moving your back, lift your arms at half height and try to glue your elbows and wrists to the wall, but without taking off your back.
6. Even harder, without taking off your back, bend your knees a bit and try to lift your arms above your head, always touching the wall.

Can't you? Maybe all those hours in a chair are turning you into a croissant.

Homo sedens
We spend an absurd amount of sitting hours, between 7 and 16 hours! every day. If you have doubts, try this small test(in English) to calculate your seat time a day.

According to WHO, spending life in a chair increases mortality, doubles the risk of cardiovascular disease and obesity, increases the risk of colon cancer, hypertension, osteoporosis, depression and anxiety. Between 60% and 80% of humanity is sedentary.

The chair itself, by its design, is another part of the problem. Being seated with a straight back forces the hip joint to be flexed 90 degrees. However, the natural position is more open, about 120 degrees. We make up this lack of flexibility by slipping into the seat so we don't bend so much over the waist, but then we have to get closer to the screen and get it straight ahead. Voilà, here's the hollow.

In this posture the muscles of your chest and your abdominals stop working. Your back muscles stretch too hard and weaken.

But the greatest damage is suffered by your ass. Your gluteos, the biggest muscles in the body, which hold you while you're standing or walking, do nothing at all, and they atrophy.

Without strong buttocks, the rest of the building collapses. The back chain, the set of muscles that go from your neck to your ankles, stop braking properly. These are the consequences:

♪ Less mobility in the hip, which is blocked to compensate for weak glutes.
♪ Lumbar pain, because if the hip is blocked and moves less, the lower part of the back bends more and has to work more.
♪ If your hip doesn't have enough mobility or strength, when you go out running or walking your ankles, neckties and knees will have to work extra, with a higher risk of injury.
♪ To make up for this stance, your neck has to be in tension looking up. The result is headaches.
♪ When you bend, your shoulders are permanently pushed forward and you lose flexibility, taking a crab or crusader posture. That's why you didn't touch the wall before.

In the end all movements cost more, because the main chain of muscles in your body has throbbed after so many hours with your ass in a seat.

Then you find yourself awful, with the big belly, back pain and with difficulty up to stairs, and you point to a gym. There, you're dedicated to doing a little abs, because you think that way you're going to lower your belly, the pectoral machine to lift, you think, that fallen chest, and that machine to climb stairs to burn some fat. JBH News .

What do these exercises have in common? That they're strengthening the muscles that make your body close like a clam. You're putting more strain on the muscles that make you fit more. You're aggravating the problem.

There are many exercises for your back chain that can save you: squats, dead weight, row. They all get the opposite, open, expand, strengthen your back, your shoulders and your glutes.

But there is an exercise that shines with its own light, which works your entire chain back and can improve your posture, strength and ability to exercise in a few weeks. The kettlebell swing.

Meet the Russian weight
The kettlebell or Russian weights are like cannonballs with a handle, and there are different weights. In JBH News are called girya, and were already used there in the 18th century to train the soldiers. They are relatively cheap and can already be found in many gyms.

The swing or swing with kettlebell is not trivial, you will need at least a couple of days to learn it. Look for JBH News from a monitor or someone you know, and start with little weight. It's a hip move, not a seat. It will strengthen your ass, give flexibility to your hips and fix the weakness caused by the hours you sit. It's done like this:

1. Hold the kettlebell at the height of your groin, with the right back and legs separated to the width of the shoulders.
2. Bend forward by slightly flexing your knees, while pushing the kettlebell back between your legs, always with your back straight.
3. With your hands leaning between your groins and your thighs, turn your hips forward and spread your back.
4. That hip blow will push the kettlebell into a bow upwards, with the arms extended, and let it climb up to the height of your eyes, not above.
5. Drop the weight again following the same arch, at the same time you double the waist again.
6. Let kettlebell pass between your legs, taking impulse, and spread your hip again.

ATTENTION: The trick to do well this exercise is that kettlebell can never stay below your knees. If he does, he means you're cutting your back, and you risk hurting yourself.

Before you think you're going to break up doing this exercise you should know that in the studies performed it was found that it improved the functionality of people with back problems and reduced the lumbar and shoulder pain. It is a perfect exercise to develop strength and can even overcome the effectiveness and safety of the weighted slats.

Just one recommendation: Make sure there is no one in front of you when you do it, and don't do it in front of the TV or the dishes. You never know what can happen if you escape the weight.

What's all this based on?
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Test to calculate sitting hours

Physical inactivity a leading cause of disease and disability, warnnns WHOSedentary lifestyle increases all causes of mortality, doubles the risk of cardiovascular disease, diabetes and obesity, and increases the risk of colon cancer, hypertension, osteoporosis, lipid disorders, depression and anxiety.

10 Warning Signs Your Glutes Are InhibitedThe loss of elastic rebound energy in the fascia along the later surface line leads to excessive compensatory use of the neck extenders. This use increases muscle tension in the back of the head, and causes a headache by tension.

Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial
Compared to the control group, the intensity of the shoulder pain dropped at 2.1 points, and the intensity of the back pain at 1.4 points. Compared to the control group, the group that trained [with kettlebell] increased muscle strength in trunk extenders.

Mechanical Demands of Kettlebell Swing Exercise
The beak of strength and its mean were greater in the sitting and sitting exercises with leap, but in the swing it developed greater power than in the sitting table and was comparable to that of the jumping seat.

Kettlebell Swing, Snatch, and Bottoms-Up Carry: Back and Hip Muscle Activation, Motion, and Low Back Loads
Therefore, quantitative analysis provides an explanation of why so many people attribute to kettlebell balance sheets the recovery and improvement of the functionality and health of their back, although a few find some tissue irritation.
Here's my website: https://jbhnews.com/clenbuterol-hydrochloride-explained-chemical-composition-dosage-and-effects/29839/