My Fitness Article in the Adelante Magazine “Strengthening and Stretching your LOWER BACK” October 2016.
https://www.facebook.com/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1363365423675431
Hello my dear readers younger on not so young we all suffer here and there and sometimes most of our life with that damn horrible Lower Back Pain and most of the time we don’t do anything to think for a moment WHY? is this happening in our bodies and much more when you are starting to go to the Gym with the idea that doing Exercise will help you to avoid or have LESS pain in your Lower Back....The BAD luck is if you happen to have a “Bad inexperience Trainer” and doesn’t give you the correct and appropriate exercises at your level of fitness and age and NEVER make you work your CORE and your Lower Back to strength this muscles so you will be definitely get HURT or you just DO things at the Gym with out ANY advice or knowledge of what the heck you are doing. So this is the Big Picture here....GRAVITY and lack of Movement, think ...think that gravity makes all things go down to the center of the Earth, the weight WE have being fit, not too fit and much more problematic if you are Overweight is going to affect sooner or later our health and make our waist and the muscle around get stiff, get sore, inflamed and cause a pretty intense damage to your Spine and back because we spend too much time sitting our behinds at work , at the car and now days with the Stupid I-Pad / I- Phone..More and more AWARENESS is lost or not even think about in any person,look around how many people are distracted texting either walking or the worst driving,more obese people and more kids-young and adult LOST in the phone screen, people not talking or doing anything for their Health , Mind,Soul or Spirit , the new technology is making Humans more Sedentary,Stupid and totally lack or AWARENESS.Here are some exercises you can do if you follow my cues so you don’t get hurt to strength and stretch your Lower back.
1.- Lower Back and Upper Gluts Strength with a Ball “Starting Position”.Make sure you grab a Ball big enough for your body size, your ARMS have to be locked and open shoulder wide(looking detail the image), position your waist and hips on TOP of the ball, make sure you are kind of in the middle with your body, drop both legs fully long and straight, legs open just a little bit wider than the hips..inhale. See image #1.
Hello my dear readers younger on not so young we all suffer here and there and sometimes most of our life with that damn horrible Lower Back Pain and most of the time we don’t do anything to think for a moment WHY? is this happening in our bodies and much more when you are starting to go to the Gym with the idea that doing Exercise will help you to avoid or have LESS pain in your Lower Back....The BAD luck is if you happen to have a “Bad inexperience Trainer” and doesn’t give you the correct and appropriate exercises at your level of fitness and age and NEVER make you work your CORE and your Lower Back to strength this muscles so you will be definitely get HURT or you just DO things at the Gym with out ANY advice or knowledge of what the heck you are doing. So this is the Big Picture here....GRAVITY and lack of Movement, think ...think that gravity makes all things go down to the center of the Earth, the weight WE have being fit, not too fit and much more problematic if you are Overweight is going to affect sooner or later our health and make our waist and the muscle around get stiff, get sore, inflamed and cause a pretty intense damage to your Spine and back because we spend too much time sitting our behinds at work , at the car and now days with the Stupid I-Pad / I- Phone..More and more AWARENESS is lost or not even think about in any person,look around how many people are distracted texting either walking or the worst driving,more obese people and more kids-young and adult LOST in the phone screen, people not talking or doing anything for their Health , Mind,Soul or Spirit , the new technology is making Humans more Sedentary,Stupid and totally lack or AWARENESS.Here are some exercises you can do if you follow my cues so you don’t get hurt to strength and stretch your Lower back.
1.- Lower Back and Upper Gluts Strength with a Ball “Starting Position”.Make sure you grab a Ball big enough for your body size, your ARMS have to be locked and open shoulder wide(looking detail the image), position your waist and hips on TOP of the ball, make sure you are kind of in the middle with your body, drop both legs fully long and straight, legs open just a little bit wider than the hips..inhale. See image #1.
2.- Lower Back and Upper Gluts Strength with a Ball “Ending Position”.Here is the mistake I see all the time, your legs go UP and DOWN fully long starting from the Hip Joint, “never” are flexed. To make work and strength the lower back your legs have to be all the time long and straight and your feet with your toes pointing,every time they go up you have to squeeze your butt and your Abs.....my arms are always locked. 4sets - 20reps.See image #2.
3.- Lower Back and Upper Gluts with the Roman Chair “Starting Position”.Make sure you adjust the cushion correct, legs have to FIT long and straight and your pubic area is rested on IT...waist line is supported and navel is FREE (look in detail the image), so your navel along with your Torso is dropped down and both hands are flexed and on the side of your head...Inhale. See image #3.
4.- Lower Back and Upper Gluts with the Roman Chair “Ending Position”.Here is the mistake I see all the time with bad cues from Bad Trainers or people doing stupid movements. Your Torso comes UP squeezing your Butt and Abs from your waist and navel and you DO NOT go beyond ARCHING you back or otherwise you will PINCHED a nerve - disk in the Spine, right before your are about to ARCH you STOP...and that’s how far your back and Spine has to go up, then return to start position.4sets - 20reps.See image #4.
5.- Full Superman “Starting Position”.Here you have to set your MIND and body to keep your arms and leg fully Straight with toes POINTING, the order to your brain to these muscles will be extend and fully reach OUT from the shoulder joint and legs away from the the Hip joint to be able to maintain the Correct Superman Technique position,so lie down on the mat and extend arms to the very front and the legs to the back...Inhale.See image #5 in detail.
6.- Full Superman “Ending Position”.This position is challenging for those who doesn’t have strength in the Lower back, so do you BEST. As you exhale....your pubic area is supported in the mat while you will bring arms UP and fully going forward opening you hands... your chest is lifted as well from the mat and head UP as well,in the back your LEGS are lifted “long and with toes pointing” feeling instantly the upper gluts strength and Lower back , hold 20 counts and the return to start. Remember SUPERMAN always has the perfect extension in arms and legs when he is flying.
To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or http://octaviofitness.blogspot.com/ Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. http://ultrabodyfitness.com for using his Beautiful gym for this pics
Blessings.
Octavio Master Trainer
http://www.octaviosfitness.com/
http://ultrabodyfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
https://www.instagram.com/octaviopersonaltrainer/
------------------------------------------------------------------------------------------------------------------------------------------------
Mi Articulo de Ejercicio en la Revista Adelante “Fortalecimiento y Estiramiento de Espalda Baja”Octubre 2016.
Hola mis querido lectores jovenes y no tan jovenes que sufrimos a veces toda nuestra vida con ese Maldito dolor de Espalada Baja y no le hacemos caso y no nos preguntamos por que??nos esta ocurriendo en nuestros Cuerpos y a veces teniendo en mente que si empezamos a ir a Gym esta molestia se disminuira y sentiremos menos dolor....La MALA suerte es cuando te agarras un Entrenador “sin experiencia” que NUNCA te da ejercicios para fortalecer tus Abs y tu Espalda Baja haciendote hacer movimientos Inapropiados o correctos para tu edad, nivel fisico u otras limitaciones o lesiones anteriores en tu cuerpo provocando que te LASTIMES en cualquier momento o TU decides hacer tus Rutinas sin preguntar o estudiar como “Ejecutar ejercicios” sin haber leido o preguntado como Trabajar con equipo del Gym.Esta es la CRUDA realidad...la Gravedad y la Falta de movimiento, la Gravedad hara que tu peso caiga al centro de la tierra , el PESO que llevamos en nuestro Torso estando delgado,atletico, no tan Atletico y si estas Obeso el problema es mas grave, este peso afectara de una u otra manera los musculos de tu cintura inflamandolos,entiesandolos y danando a Espina Dorsal y Espalada Baja ya que pasamos mucho tiempo sentados en la oficina, el carro y en estos dias idiotizado con el I-Phone / I-Pad...mas y mas la falta de CONSCIENSA y estar ALERTA no existe,mira a tu alrededor “cuanta gente” esta distraida caminando y textendo y la PEOR texteando y manejando, echados sin mover un dedo mirando la pantalla del telefono,por eso existen mas gente joven obesa y no haciendo nada para su SALUD,mente , espiritu , la nueva Tecnologia esta haciendo a la gente mas Sedentaria y ESTUPIDA.
He aqui unos ejercicios para tu Espalada Baja que si haces con mis indicaciones NO te lastimaras:
1.- Espalda Baja y Gluteos Altos “Posicion Inicial”.
Agarra una pelota de acuerdo a tu Tamano,tus brazos siempre bien estirados y abiertos al ancho de los hombros(ver imagen en detalle),pon tu cintura y caderas en alto de la Pelota y centrado a la mitad con tu cuerpo,deja caer las piernas siempre alargadas y estiradas y abrelas un poquito mas ancho que tus caderas...Respira. Ver imagen #1.
2.- Espalda Baja y Gluteos Altos “Posicion Final”.
Aqui es donde veo errores en este ejercicio, tus piernas se mueve hacia ARRIBA y hacia ABAJO siempre “extendidas” completamenete desde la ariculacion de la cadera,NUNCA se flexionan.Para estimular el musculo de tu espalada baja y gluteos altos manten piernas bien “estiradas y alargadas” y con punta de tus dedos del pie estiradas,al subir exhalando aprieta las nalgas y abdominales.
4set-20reps.Ver imagen#2.
3.-Espalda Baja y Gluteos Altos con Silla Romana “Posicion Inicial”.
Asegurate de ajustar la maquina y que tu area pubica esta en el cojin , mide con tus piernas estiradas al colocarte,donde tu cintura nace y tu OMBLIGO esta libre esta es la posicon correcta(ver imagen en detalle)deja caer tu Torso y pon tu manos abiertas y brazos flexionados a los lados de tu cabeza...Respira.Ver imagen #3.
4.-Espalda Baja y Gluteos Altos con Silla Romana “Posicion Final”.
Aqui es donde veo errores con Entrenadores que NO saben Tecnica o gente solita haciendo movimiento estupidos adicionado un disco de 25kilos (muy peligroso). Tu Torso se levanta haria ARRIBA apretando tus nalgas y abs desde la cintura y tu ombligo y jamas ARQUEAS por completo la Espina o “pincharas”un disco o nervio,te debes DETENER cuando tu cuerpo esta Erguido..No mas, no menos,luego baja tu Torso a posicion inicial.4sets-20reps. Ver imagen #4.
5.- Superman “Posicion Inicial”.
Aqui es donde Mentalmente tienes que programar a tu Cerebro a ordenar a tus manos y piernas que se mantegan ESTIRADAS completamente en todo el ejercicio,brazos alargados desde el hombro con manos abiertas y piernas alargadas desde la cadera con los dedos de los pies BIEN puntados para hacer “correctamente” con Tecnica este Superman, asi que colocate en el piso y tapete y extiende piernas y brazos...Respira. Ver imagen #5.
6.-Superman “Posicion Final”.
Este ejercicio es muy desafiante para gente sin Flexibilidad en la espalda,haz tu mejor esfuerzo. Al exhalar tu area pubica se queda como soporte en el tapete y lo que ESTIRARAS completamente son los brazos y piernas en direcciones opuestas,levantando tu pecho arquendo tu espina alejando pecho del tapete y brazos estirados con manos abiertas hacia el frente y tus piernas levantadas alargadas hacia atras estiradas puntado los dedos de los pies(mira imagen)sentiras instantaneamente tus nalgas y espalda baja trabajando.Recuerda Superman siempre vuela con las piernas y brazos estirados.
Para ayudarte a ver y entender estos articulo por favor ve a mi FACEBOOK: TU ENTRENADOR OCTAVIO o mi Blog: http://octaviofitness.blogspot.com/
Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. http://ultrabodyfitness.com por usar su hermoso gimnasio para estas fotos.
Octavio Master Trainer
http://www.octaviosfitness.com/
http://ultrabodyfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
https://www.instagram.com/octaviopersonaltrainer/
No comments:
Post a Comment