{"id":6196,"date":"2024-01-09T17:06:51","date_gmt":"2024-01-09T17:06:51","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6196"},"modified":"2024-01-09T17:06:56","modified_gmt":"2024-01-09T17:06:56","slug":"living-with-back-pain-5-core-exercises-you-need","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/living-with-back-pain-5-core-exercises-you-need\/","title":{"rendered":"Vivendo com dor nas costas? 5 exerc\u00edcios principais que voc\u00ea precisa"},"content":{"rendered":"<p>Milh\u00f5es de americanos sofrem&nbsp;<strong><em>back pain<\/em><\/strong>&nbsp;em uma base de rotina. Esse problema aumenta com a idade, \u00e0 medida que a massa \u00f3ssea diminui, os m\u00fasculos endurecem e os discos come\u00e7am a perder fluido e flexibilidade. Se voc\u00ea est\u00e1 acima do peso e principalmente sedent\u00e1rio, voc\u00ea est\u00e1 em um risco ainda maior de desenvolver problemas nas costas.<\/p> <p>A boa not\u00edcia: o al\u00edvio para suas costas doloridas pode ser t\u00e3o simples quanto focar no seu n\u00facleo, os m\u00fasculos que envolvem seu abd\u00f4men e sustentam sua coluna. Na verdade, um treino central que refor\u00e7a os bastidores pode beneficiar a todos, desde atletas de classe mundial at\u00e9 aqueles que s\u00e3o em sua maioria sedent\u00e1rios.<\/p> <p>Aqui est\u00e3o meus cinco principais exerc\u00edcios principais para tonificar seu meio e manter suas costas se sentindo bem. Tente fazer isso de duas a tr\u00eas vezes por semana:<\/p> <ul class=\"wp-block-list\"><li><strong>Planks.<\/strong>&nbsp;Start in a push up position, bend your arms, and support your body with your forearms. Keep your hips, legs, and torso in a straight line while tightening your abdominal and glute muscles. But watch your form. Instead of overcompensating with your back muscles and letting your gut sag, draw your core muscles in at the level of your belly button and hold that position as long as you can.  <\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/planks-1400x733.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Bird dog.<\/strong>&nbsp;Get on all fours, making sure your spine is neutral (not arching up or down). Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you. Hold for a breath and then slowly return your limbs to the starting position. Repeat the exercise on the other side. The beauty of this simple stretch is you have to engage nearly all of your core\u2019s stabilizer muscles to stay balanced.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/wiFNA3sqjCA\/maxresdefault.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Mad cat.<\/strong>&nbsp;Position yourself with your hands and knees on floor. Imagine there\u2019s a string through your belly button pulling you up to the ceiling and slowly curl your back toward the ceiling while tucking your chin slightly like an angry cat. Hold the position with a deep inhale, then tighten your abs, drop your chest toward the floor, and lift your head slightly. Repeat.<\/li><li><strong>Crunches.&nbsp;<\/strong>Crunches are one of the most common exercises to strengthen and engage your core muscles, especially those coveted six-pack muscles. To make the move simpler, prop your calves on a chair or coffee table. Then, cross your arms over your chest and lift your shoulders off the floor while keeping your lower back flat. Too intense? Hold your arms out in front of you rather than crossing them over your chest. That makes the exercise easier on your stomach and, most importantly, your back.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.fitness19.com\/wp-content\/uploads\/2016\/05\/photodune-11430471-crunch-xs2-534x330.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Bridges.<\/strong>&nbsp;Lie on your back on with knees bent 90 degrees and feet flat on the floor. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine. Comfortable? Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel. Return your foot to the floor and repeat with your right leg.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/5PHeB9hlE1BYHivoo6zcm8HPYsY=\/2500x1667\/filters:fill(FFDB5D,1)\/Verywell-12-3567220-Bridge02-772copy-5c631946c9e77c0001d93219.jpg\" alt=\"\"\/><\/figure> <p>Para realmente fortalecer seus m\u00fasculos principais e prevenir (ou minimizar) a dor nas costas, \u00e9 importante engajar seus m\u00fasculos do n\u00facleo mesmo quando voc\u00ea n\u00e3o est\u00e1 se exercitando. Se voc\u00ea sentar no trabalho, fique de p\u00e9 e fa\u00e7a pausas regulares. Dobre os joelhos n\u00e3o na cintura. Engaje seus m\u00fasculos principais quando estiver levantando as coisas. E no seu dia-a-dia, lembre-se: a postura \u00e9 fundamental.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Milh\u00f5es de americanos sofrem&nbsp;back pain&nbsp;em uma base de rotina. Esse problema aumenta com a idade, \u00e0 medida que a massa [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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