Notes

The back is the weak point of most people. What are the most common causes of pathologies and back pains? As Fernando Morán, an expert in functional training and director of F10 Training, explains, “the root cause is that the human being comes from the quadrupedia and is not designed to be bipeded and to remain stable in the face of movement and gravity.” According to this expert, “this permanent inescapability-hood seeking balance penalizes us, hence the need to be strong but aligned.”
Another very important cause that produces pathologies and back pains, as Morán emphasizes, is sedentarism: “We have gone from having to hunt and do migrations to be sitting doing very little exercise and sometimes even overfeeding. Hence the need to create extensive movements and strengthen from the movement.”

“The last cause, and not least, is stress,” said F10 Training Director. As this expert says, “stress is one of our biggest enemies and the stomach, the brain and spine usually alert us to the need for a vacation.” The good news is that, with specific exercises, we can also mitigate the effects of stress.

No training
Have you gone to some kind of crossfit or piles on the ground and have you come out with more back pain than you had? Bad training can hurt you more than help you... What are the most common mistakes that we make when exercising that can hurt our back? “For me, the fundamental mistake is not knowing how your back is. Knowing how https://jbhnews.com/10-fitness-rules-that-you-can-break/43373/ can address its shortcomings with certain exercises,” says Fernando Morán.

As this personal training expert explains, “there are exercises for cyphotics (persons who go a little tight); exercises that are not ideal for those who have excessive hyperlordosis (those who are taking out bats and stretched); and there are also people who do not have a normal physiological curvature (column retification).” “Of course, it also influences your posture hygiene and your genetics,” he adds.

“We should know our individual puzzle because if not, we are in the hands of chance and may the exercises you are doing online or on your own in a gym, not the most suitable for you,” Morán emphasizes.

Exercises that should include good back training
As Fernando Morán emphasizes, “the back cannot be completely separated from the body, we are a chain of links.” According to this expert, “sometimes we strengthen the back excessively and forget the link in the abdomen or the link of mobility, and the chain breaks out there.”

“ https://jbhnews.com/alpha-pro-muscle-improve-endurance-maximize-workout-potential/42062/ is vital,” he continues. “If JBH News , which redirects the foundations of the back is not well aligned, the house will be built twisted and the column will suffer more force vectors that will escape the correct alignment. Will the Tower of Pisa endure?” asks Morán.

To avoid harming us, the director of F10 Training, gives us 5 important guidelines for a proper back training:

♪ It is essential to know how to dry the back in lumbar-dorsal-cervical and be able to give the full value and functionality to the three sections (movility, flexibilisation of the three sections and each separately, dorsal rotation, muscle strength to stabilize parts of that column...).
* Work and understand what your hip neutral is in general force exercises.
♪ Specific isometric strengthening of abdominolumbar stabilizing musculature (transverse of the abdomen + multiphides).
♪ Understand what happens in our previous master chain (lather links). I've got a lot of shortening. Should I stretch more? jbhnews.com have weakness of the gluteum link and the back link is too pulling... should I make that chain more eccentric to compensate for the previous chain?
♪ Finally, we should do more extensive exercises. In most cases we will go in cobbled with elders, continue to sit more and do less exercises, the future leads us to be cyphotic so do extensive exercises.

JBHNews for the back
“For me the best discipline is the Pilates Reformer,” says Fernando Morán. “ JBHNews can use that machine to apply the five points described above.” The second option for this expert would be functional exercise (“once I have a control in static positions I can add difficulty with the move and challenges with gravity).

For the F10 director yoga and the pool are also good to work the extended moments. “In addition, making healthy sports challenges will help us keep your back active and motivated,” she adds.

What to do if you already have a back pathology
If we already have any back pathology, should we consider investing in a personal trainer? “I think if we already have a pathology, it is that a link or two are failing, or even there is already some dysfunction that can be harming more chains for compensation. JBH News is clear that something is not going well!" says JBHNews . “In that case, it is best to go to the doctor to detect the problem and tell us the way forward. Diving online to find answers or self-medication is never a good solution. Our physical health is a priority,” he says.

Once you have clear what your back pathology is, the best thing, without a doubt, is to put you in the hands of a personal training expert who can design a program of exercises that suit your problem.

12 back exercises you can do at home
This is the back exercise routine that Fernando Morán has designed for ELLE.es readers. “The ideal thing to achieve visible results is to do these exercises twice or three times a week,” says this expert. Ready?

EXERCISE 1: Bird dog and bird dog inverted
These two exercises are essential to improve our back.

https://jbhnews.com/clenbuterol-results-for-women-men-beginners-stacking-reviews-and-benefits-of-legal-alternatives/29695/ . Stabilizes the column well and activates the deep musculature by moving the extremities. In the invested superman, try not to lift the lumbar from the ground by extending the leg.

Repeats. 15.

EJERCICIO 2: Lumbopelvica dissociation

Know how to place your spine depending on the bending or extension of your hip.

Methodology. In bending of the hips you have an antepulsion of alternative arms (right and left); and in extension, do a bit of chore alternating the arm in the sacral or on the opposite shoulder (right and left). Go mixing the two positions.

Repeats. 8.

EJERCICIO 3: Mobilization of the column

A good hygiene of the back goes through good spinal flexibility.

Methodology. Do “the cat” and JBH News -extension column without reaching total ranks. Also do escapular retraction and so you can split your column a bit by working that mobility on parts (scápulas-dorsal-lumbar).

Repeats. 8.

EXERCISE 4: Pyramid Pyramid

It's an exercise that we like because you go from an activation of the previous chain (core), to make a stretch of the back chain. In the example we explained a progression with a leg.

Methodology. From core, take your knee to the chest without moving a column and make the pyramid plate but carry that leg in prolongation of your spine. Perform https://jbhnews.com/5-things-you-need-to-know-before-using-steroids/30107/ of movements in a fluid but no hurry.

Repeats. 8.

EXERCISE 5: Dead weight and seating

They are the kings of fitness and are essential because both in the seed and in the dead weight the para-vertebrals and the erectors are activated, two fundamental things to keep a strong back. Let's get you a progression of dead weight with an advanced leg

Methodology. It takes very small steps by changing the weight. Remember not to stay down long. The descent is smooth and the back up.

The chair is very clarifying to think of our hip as the main bending element.

Repeats. 15.

EXERCISE 6: Dorsal Rotation

It is very important to work the dorsal rotation because the lumbar is not designed for that task. If our dorsal is flexible we will not put the lumbar area in tightness and improve our lumbar vertebral health.

Methodology. Flexiona hip, support one hand and place the other in the neck. Make a lateral and slow rotation, carrying the elbow bent as far as possible, without turning the lumbar.

Repeats. JBH News .

EXERCISE 7: Coastal breathing

It is important to work the costal breathing for better back hygiene. If that diaphragm is stuck-up, we will have less anxiety on our day-to-day and our spinal waist will be more flexible.

https://jbhnews.com/24-niacin-benefits-to-your-overall-health-and-wellbeing/29826/ . Inhale by taking the air to the ribs and by exhaling close them and descends the stern slowly while lifting pelvic and transverse soil by closing a zipper of the perin into the stern. You can help with the mobility of your arms

Repeats. 8.

EXERCISE 8: Hip Bridge

The hip bridge is another essential classic. That hip extension with the activation of ischios and gluteos is perfect to release the back and help the lumbar in the hard task of keeping the ergo-da column.

JBH News . We present a progression with hand support. If your level is advanced, you can do it only with hands and legs support. Try the column straight in the two steps of the movement

Repeats. 8.

EXERCISE 9: Tractions

For us it is very important in almost all sessions to include tractions because the body has greater capacity in push and less response in traction. The general tendency is that the shoulders go forward, to be cyphotic. The weight of day to day in our heads makes our column almost always tend to store a bending that can hurt us much in the future.

Methodology. Anchor a rubber somewhere fixed or, as in this case, use your foot to stabilize it and work the traction.

Repeats. https://jbhnews.com/how-to-use-masterone-for-combined-steroid-cycles-dosages-for-newbies-and-experienced-steroid-users/51336/ : Mobility I

Scapular mobility is also important. We present the “anggel on the wall.”

Methodology. Do scapula campaneos trying to keep the elbows from the wall. Take advantage to insert the breaths described above.

Repeats. https://jbhnews.com/the-truths-about-niacin-flush/30006/ .

EXERCISE 11: Mobility II

Methodology. In knight position and side to wall, give mobility to the shoulder to help a better functionality of the back. Draw a circumference by petting your hand through the wall.

You can do a hand pronation to imitate the back movement in swimming.

Repeats. 8.

EXERCISE 12: Later chain stretching

Stretching is a good formula to improve our back versatility.

JBHNews . We propose 3 phases:

Gluteo. Get into quadrupedia and take one leg behind the other getting as far as you can. Support elbows. You must notice the tension in the gluteum that is flexed and advanced.

Isquios. On your knees, put on one leg supported and another stretched and try to grow from the column up and forward. Do not flex https://jbhnews.com/8-conseils-pour-obtenir-de-plus-gros-triceps-et-biceps/99843/ in the stretch of ischios.

Lumbar. Try stretching your arms as far as you can to one side and imagine you're going to sit on the opposite heel. You will notice the stretching of the lumbar square.

https://jbhnews.com/how-to-build-lean-muscle-3-steps-to-fight-club-ripped1/34655/ per muscle group.

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