After describing in a general way how to strengthen the back and talking about stretching, it is time to delve into the topic of strengthening.
In the first article we divided the muslims our body into two groups, describing the postural ones as structures that need low intensity and long time exercises. In this article we will talk about them, which are also referred to as phasic muscles. They have a structure mainly made up of slow fibers, widely vascularized and prefer oxidative energy mechanisms (in which oxygen is used). They are muscles that we could define as tireless, since in many cases they remain active for several hours a day. Their malfunction results in shortening and stiffness. For this reason the work that takes place on them is mainly of lengthening, but even in this case we can talk about strengthening, let's see how to do it.
HOW TO TRAIN THEM
As already mentioned, these are muscles that require low intensity and long time work; therefore, for some of them it will be appropriate to use isometry. But let's see specifically how to do it:
Plank Superman and spider man, are two exercises that stabilize the core. The Plank has the function of stimulating the buttocks and the back muscles, while the Superman also performs a function of strengthening the trapezius and pectoral.
- Romanian deadlifts together with squat are two essential exercises for the muscles of the lower limbs; creating a work environment that stimulates a large part of the body. The use of a stick in the squat has the function of improving the element of proprioception, stimulating the tightness of the paravertebral muscles.
Il crunch it is the main exercise for the rectus abdominis, if performed with the ball between the legs it also contributes to the work of the adductors. In this way it is possible to connect three other exercises; the bridge for the lumbar, the leg curls with the ball and the pendulum, creating a super set of safe efficacy.
- single leg deadlifts with gym ball, stimulate the work of the muscles of the spine and have an excellent proprioceptive function. The ball element inserts a strong instability contributing to the improvement of balance. The side lunges with gym ball, allow to stimulate the thigh muscles and stabilize the adductor. They also accentuate the mobility of the pelvis, a fundamental element for active driving.
