Health

Back routine at home with simple instruments

One of the most difficult muscles to exercise at home are those in the back area

Today we bring you this series of exercises to exercise it as well as possible. You only need a bag to put liters of water or any implement that provides an exact weight. You also need two 5-liter jugs of water, 2 chairs, and a broomstick. Once you have everything prepared, you are ready to start your routine.

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ONE-HANDED ROWING WITH CARAFE

As if it were a dumbbell, do the rowing movement with the jug concentrating the movement. 3 sets of 10 reps with each arm.

BACKPACK STRETCHES

Lying on your back with a backpack, legs and arms stretched out, hold for a few seconds without touching the ground with your limbs. 3 sets of 10 to 30 seconds.

STEPS OF THE FARMER OR FARMERS

With a carafe in each hand, get up off the floor with your back straight. Take long strides from one side of the room to the other, keeping your back straight. Repeat 3 sets

ONE-HANDED ROWING WITH A BACKPACK FIRST AND THEN WITH A JUG

Alternating and concentrating the movement one second up. 3 sets of 10 reps with each object and arm.

CHEST PADDLE WITH BACKPACK

With the legs slightly bent. 3 sets of 12 repetitions.

SUSPENSION BACKPACK

As before, lying on your back, with your legs stretched out and a foot off the ground, gently carry the backpack back and forth. 3 sets of 10 reps.

TENSION WITH THE BROOMSTICK

Place the broomstick or mop between two chairs, hold on, bring your abdomen closer to the bar and hold in that position. 3 sets of half a minute.

TRAVEL WITH CARAFES OF WATER

In the living room, from one side to the other, first with the carafes on the shoulders, then with one on the shoulder and another in the hand, alternately, then farmers, and more farmers but lateral.

Daniel Pire

Estudiante de Farmacia de la Universidad Central de Venezuela. Fanático de aprender cosas nuevas cada día. Redactor de ColombiaHoy.News y anteriormente Mui.In. Me gusta mantenerme al día con temas tecnológicos y los medios de comunicación. Los tópicos de salud y biotecnología son mis preferidos. Apasionado por conocer un lugar nuevo siempre que sea posible! La cocina y la comida son mi ruta de escape para cualquier ocasión.+ info

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