Waist Exercises For Bad Back

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Tiffany Rothes Couch Potato 5 Minute Fitness Part 1 Waist and Arms

Hola Rothestars, soy Tiffany Rothe, y esta semana tenemos una serie de tutorials de 5 minutos Llamada Sofá de patatas, han vuelto de trabajo o la escuela alguna vez Y se sientan es su sofá, y dicen, no voy a levantarme, no me importa lo que diga Tiffany No voy a hacer la rutina ahora. Pues bueno así no es como será de ahora en adelante Yo quiero que ustedes hagan esta rutinas de Sofá de patatas Para que consigan un cuerpo en forma, feroz y fabuloso. Ok, lo primero que haremos se concentra en los brazos y cintura Van a colocarse delante del sofá y bajar, con los pies juntos Y hacer 25 repeticiones, hagámoslas juntos

Uno, dos, tres, cuatro, cinco Seis, siete, ocho, nueve, diez Once, doce, trece, catorce, quince Ahora diez más, nueve más, ocho más, siete más, seis más Cinco más, cuatro más, ya llegamos, tres, dos, uno, hermoso Ok, ahora van a separar un poco sus piernas Coloquen sus manos aquí arriba de su cabeza, así vamos a trabajar la cintura, bajando hacía el costado y toquen el sofá Toquen el sofá y vuelven arriba, vamos, uno, dos, tres, cuatro, cinco

Bien, quédense conmigo, seis, pecho arriba, abdómen contraído, siete, ocho, nueve, diez Vamos a hacer diez más juntos, vamos diez, nueve, Cualquiera puede hacer esta rutina, ocho, eso es trabajen su cintura, siete, estírense hasta tocar el sofá Así es, seis, cinco, ahí vamos, cuatro, tres, dos, uno Crucen una pierna por encima de la otra, doblen sus codos y vamos abajo, abajo y arriba; abajo, abajo u arriba Entonces una pierna cruzada y contamos dos al bajar, y son tres al subir, abajo, abajo y arriba, vamos a hacer diez Abajo, abajo y arriba; son cinco, abajo, abajo y arrriba son seis; abajo abajo y arriba son siete, tres más Abajo, abajo y arriba son ocho, abajo abajo y arriba son nueve, abajo abajo y arriba uno más; abajo, abajo y arriba

Ok, ya hicimos eso, ahora para la cintura vamos a hacer Van a empujarse hacía adelante del sofá y a mueven las caderas lado a lado Así es, pueden pensar que no es tan díficil Pero mantengan sus brazos estirados, muévanse lado a lado, los pies en el piso, bien Uno, dos, tres, y cuatro, cinco, seis ysietey ocho, y nueve, y diez, diez más, diez, a sudar Nueve, ocho, vamos, siete, seis, cinco, cuatro, tres, dos, y uno Este es el secreto para trabajar las parte de arriba de las caderas Si van a estirar y girar y girar y vamos a cruzar la otra pierna

Crúcenla por encima Si, vamos a seguir con la otra pierna, crúcenla, y bajamos y subimos para contar una vez, diez veces Abajo, abajo y arriba, ese es uno; abajo, abajo y arriba son dos; abajo, abajo, y arriba son tres; abajo, abajo y arriba son cuatro Abajo, abajo y arriba, son cinco; abajo, abajo y arriba son seis; abajo, abajo, y arriba son siete Abajo, abajo y arriba, son ocho; abajo, abajo y arriba son nueve; uno más, abajo, abajo, empujen, bien Muy bien ahora vamos a sentarnos aquí, coloquen sus manos detrás de su cabeza Y giramos, quiero que se mantengan mirándome, esto es realmente bueno para El área de la espalda, y trabajan también la cintura

Y los laterales, giren lado a lado, háganlo conmigo, No muevan su cabeza lado a lado, miren mi cabeza no se mueve, aprieten los hombros hacía atrás de las manos, detrás de su cabeza Y al lado, al otro, al lado, al otro, vamos por diez Nueve, ocho, siete, seis, cinco, cuatro, tres, dos, y uno Bien, lo hicimos, esta Rutina de fitness de 5 minutos es ideal para hacer Cuando recién llegan a casa, y hará correr su sangre por el cuerpo y los motivará a hacer otros 5 minutos más Sólo hacen click en play y lo hacen de nuevo Los veo en el próximo tutorial Sofá de patatas

Low Back Pain and Working Out IMPORTANT

What's up guysé Jeff Cavaliere, ATHLEANX.COM. So maybe you've got a back injury or you'vehad a back injury in the past and you think that your days of lifting are over. Or at least your days of lifting heavy weightsare over. But I'm going to tell you today that thatis not the case. Especially if you start training your body and your back the right way. You see, the back is extremely important forus for a lot of reasons. If you're looking at the upper back here,alright we have one of the most important

structures in your entire body to protectand that is the Spinal Cord. And it will do anything in it's power to beable to do that. So we often times will get lots of muscle spasms in here, through theupper back, because you're trying to do one thing, you'retrying to create stability. And if you don't have the stability throughthe strength of your mid scapular muscles right in the upper back, guess how you're going to get ité You're goingto get it through spasm. And the spasm is going to create an artificialstability. But that's not good, because spasms

hurt. When we get down to the low back we also have,obviously some really critical functions here to protect our whole center of gravity, and what happens is, the low back usuallytakes on the brunt of insufficient mobility other places. Usually in the joints right below that. Mostimportantly in the hips. If your hips are not mobile enough or strongenough, basically it shifts the brunt of it's work and responsibility, one link up the kineticchain, right here to the lumbar spine.

Not good if you don't have a back able towithstand that. So now you injure yourself. What's the biggest thing to helping you getback on tracké I'm going to tell you this right now, youhave to make sure you remember this, it's that you have to go for Stamina before Strength. In the lower back If you want to recuperatefrom an injury and get back to lifting more than you ever did before, you have to focus on Stamina before Strength. Maintaining, obtaining and maintaining thestable lumbar spine posture is critical to

every single thing you're going to do. Whether you step over a Deadlift, whetheryou do a Bentover Row, whether you're even doing a laying down Bench Press, the stability through your Core is going tostart with a stable Lumbar Spine and getting into the natural curvature of your Spine andbeing able to hold it. So the best thing you can do, before you evenworry about strength, is start doing exercises like I'm showing you here. This is not really a hyperextension. Peoplewill call this a hyperextension but we're

not going to take it all the way up into extension. What we're going to do is we're going to getto a neutral position with a little bit of extension, the natural curvature of your LumbarSpine. And you want to make sure that you can holdthis. And when I say hold this, I'm talking about hold it, treat it like a Plank. Start going for durations of a minute, a minuteand a half, two minutes. When you can handle that, guess what you do nexté You weight it. And you don't always have toweight it, like I'm doing here, equally with

7 Core Exercises for Low Back Pain IMPORTANT

What's up, guysé Jeff Cavaliere, ATHLEANX.COM. So, we've been talking a lot about mobilitylately, and this being a Washboard Wednesday, we're going to talk about it again. But we're going to identify two common problemsthat a lot of people will get a lot of times when doing ab exercises and that is they'll feel either tight or sore in theirhip flexors or they'll get low back pain. And the common root cause of both of thosethings is actually possibly your abs. You see, a lot of times people will look atwhere the symptom is and treat the symptom,

ie, they'll stretch their hip flexors outand say, 'God, I'm not getting any better.' Or, they'll stretch their low back out andsay, 'God, I'm not getting any better.' But, if you want to train like an athlete, if youwant to look below the surface, as a Physical Therapist, that's what I have to do in order to earna living, we've got to look a little bit deeper. We have to find what the root cause is, andthe abs can absolutely be the cause of both of those issues. And a matter of fact, they could be playinga large part in creating a vicious cycle to

make that problem even worse. So, how doesthis all happené Well, the first thing that we have to understandis that our body really wants to create stability through our spine. Our spine is the most importantstructure in our entire body. We know that injury to the spine can be debilitating.So, if our body is out to protect the spine at all cost, it's going to enlist stabilityand the help of other muscles to do that. So, our abs and our core are one of the biggestareas we have to be able to provide the stability that we need against potential harm to ourspine, but guess whaté A lot of us don't have really strong cores.And if we don't, we'll start asking for help

in other muscle groups, and that happens mostoften in the hip flexors. The hip flexors because of their attachmentto the lumbar spine, they run all the way up through our body and attach to the lower5 vertebrae of our spine. That will provide us with some stability fromthe bottom up, and again, through the low back right to our lumbar spine. So we will get stability of our spine, butnot with the muscles that we're looking for in the first place. So, what's the solutionhereé Again, stretching the hip flexorsé No. Becausethe hip flexors need to be strong and on call

all day long because your abs aren't' doingtheir own job. So, then people finally might get to the bottomof it and they're told to go train their abs. What's the problem thereé You start doing ab exercises that contributemore to the problem because 90 percent of ab exercises especially if done improperlyare going to overwork the hip flexors. So, I wanted to put together for you heresome options that you might have especially if you're dealing with low back pain or you'vegot those hip flexors on fire all day long. Here's some ab exercises that you'll be ableto do that will take the hip flexors right

out of it and allow you to actually strengthenyour abs without further making this problem worse. Alright. Take a look at these exercises. Alright, first up is the Janda Sit Up. Nowthis is one that we've used before in some of our other tutorials, and this is really aclassic example of how we can try to turn the hip flexors off. We know that there's something called reciprocalinhibition that if you contract a muscle on one side of a joint, we can actually try toturn off the muscle that's on the opposite

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