Benessere 360 presenta rimedi per il mal di schiena esercizi contro il dolore per ridurre dolore prevenire il mal di schiena basta fare pochi esercizi al giorno e correggere le cattive abitudini esercizi del gruppo A esercizio 1 si parte seduti schiena e testa ben dritte piegati lentamente in avanti fino a toccare il pavimento con le dita. Mantieni la posizione per circa 20 secondi, quindi,.

Risali molto lentamente. Esercizio 2. Si parte in ginocchio con le mani poggiate sui fianchi. Porta fuori i glutei ed inarca la schiena estendendo la zona lombare. Mantieni la posizione per 3 secondi, quindi ruota il bacino contraendo glutei ed addominali e portando il pube in avanti. Inspira estendendo la schiena, ed espira quando porti avanti il pube.

Il busto deve rimanere dritto e fermo durante tutta la sequenza. Esercizio 3. Carponi, con le mani all’altezza delle spalle. Porta indietro il bacino allungando il pi possibile la colonna vertebrale, e stendendo le braccia. mantieni la posizione per circa 20 secondi. Esercizio 4. Carponi, raggiunge la massima estenzione della colonna vertebrale.

Inarcando la schiena e sollevando il capo. mantieni la posizione per 3 secondi, quindi forma una C estendendo la colonna vertebrale nel verso opposto e piegando la testa in avanti. Mantirni questa posizione per 3 secondi, inspira inarcando la schiena, ed espira quando la estendi. Esercizio 5. Proni, con i gomiti saldi al pavimento. Solleva il busto e mantieni la posizione.

Non sollevare l’addome per non inarcare troppo la schiena Esercizi del gruppo B. Esercizio 1. Carponi, con il busto leggermente ruotato raggiungi la massima estenzione della colonna vertebrale, inarcando la schiena e sollevando il capo. Mantieni la posizione 3 secondi,.

Quindi forma una c estendendo la colonna vertebrale nel verso opposto e piegando la testa in avanti. Mantieni questa posizione per 3 secondi, inspira inarcando la schiena, ed espira quando la estendi. Esercizio 2. Supini, con le braccia lungo i fianchi. La zona lombare perfettamente aderente al suolo. Fletti una gamba e con il braccio opposto avvicinala al petto. Contemporaneamente.

Allunga l’altro braccio verso l’alto. ricorda di respirare normalmente durante l’esercizio, non staccare mai la zona lombare dal pavimento. Esercizio 3. Supini, con le braccia lungo i fianchi. Porta una gamba al petto, e con il braccio opposto spingila il pi possibile verso il pavimento ruotando il bacino, l’altro braccio aperto all’altezza delle spalle. Ricorda di respirare.

Normalmente durante l’esercizio, le spalle devono essere ben poggiate al pavimento durante comune di vittoria tutta l’esecuzione. Esercizio 4. Supini, con le gambe leggermente flesse e le braccia lungo i fianchi. Fletti le gambe ed avvicinale al petto con l’aiuto delle mani. Mantieni la posizione per circa 20.

CICLISMO ALLENAMENTO IN SALITA PER I PASSISTI

Hello everyone! Today we see how a cyclist who is strong in the plains is getting ready for the big climbs. Today I do not have time to do the long climbs, so I decided to predere this road with an average gradient of 5% and is 5,5Km long. There are many cyclists who do not have time to ride a bicycle and then I recommend getting a climb near your home not so long and to have it more than once. The first time it can be done at a normal pace just to get used to the leg. My bike has a ‘ back and forth maximum ratio is 26.

These reports have to be plain and then do not go well for climbs like this. We who are strong in the plains unlike climbers, we have a more imposing physique. So according to my training policy, and there is not only a training policy, you have to make the climb as if it were a plain heavy use these reports and there is no need to change the sprocket. Then undertake the climb, in power and not in agility, just because having a larger muscles, we need oxygen. So we can not just afford to go in agility.

But of course this is only my way to train. So the point is how we prepare for the big climbs? I, for example, as I said before I will make this climb 2 or 3 times depending on my commitments. For those who feel as I said, you can make the climb in agility. But as for me I want to prepare well because this summer I have the goal to make many mountain passes. And I prepare in this way, just because if I went in agility, I can not resist enough and keep in mind that all climbers are MTB.

Doing mtb are more accustomed to the big climbs, but i saw that in my years in cycling climbers have much resistance. That’s why those who are strong in the plains helps climbers to their final victory. The climbers usually use 50 to 34, I sincerely tried these reports on some bikes and I have not felt comfortable to ride with light such relationships. Just because those who are strong in the plains is very durable and has developed more red muscle fibers are for endurance, while the white ones are for speed and agility. Some climbers are somewhere in between, have I think 50% of red muscle fibers and 50% of white muscle fibers.

So they can afford to make those long uphill shots you see in professional racing. While one that goes constant in the plain remains blocked, just because it is more durable but has less speed for shots of a few seconds. Another TIP OF you do and we are doing the very long climb, just to get up on their bikes because having a larger muscles use more oxygen. And when we put ourselves in the foot, we are using a lot of the quadriceps femoris, as well as using your calves. The quadriceps femoris, as you know is a big enough muscle, and being great needs that oxygen. So if a cyclist so he put to compete with the uphill climbers in this way it will not make the climb to finish it well.

So when we redo the climbs so short, we can put where we want the shots in agility, we always strong but we try to change the pace for the body to get used to. And accustomed our body is training. So this is my advice to you today. This way I do it from personal experience, just because I have great difficulty in climbing, while in the plain I manage enough. Guys I arrived and now go down to redo this climb and you will find this workout on extravagance. Add me on extravagance.

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