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0 What are the precautions to take into account in each exercise?
To strengthen your back, you must take care of the 33 protective vertebrae of the spinal cord; For this we have to take some precautions to avoid serious muscle and joint injuries.
Would you rather tone your muscles at home better than at the gym? There is no problem, but for this you will have to follow our instructions:
Keep your back straight: What are the precautions to take into account in each exercise?
Bend your legs to lower yourself to the ground rather than straining your back,
Warm up well : run, do elliptical, jump rope, perform shoulder, elbow and wrist rotations,
Make movements adapted to the capacity of your body ,
Breathe through your gut to strengthen your abs and tone your lower back muscles.
Tones the lower back with every effort, even walking,
Stretch after every workout to take care of your spine.
6 muscle strengthening exercises:
Low pulley row,
Fixed bar pull,
Dumbbell shrugs,
Lumbar lining,
Bent-over barbell row, converging barbell row,
Row to the neck.
By toning the back, you can have abs, strengthen the supporting ligaments and tendons, muscle the extensors and flexors of the spine and stability the pelvic muscles (iliac psoas, pectineus, sartorius).
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