A Healthier Back - Exercises to Prevent Low Back Pain

A Healthier Back - Exercises to Prevent Low Back Pain



I am now 51 years old and for me strength, stretch and cardio exercises are a necessary part of my day to maintain a satisfactory fitness level as well as to avoid aches and pains. These exercises in this video are some of the back exercises that I try and do each day. Good luck with Your Exercises and Health Goals and Thanks for Watching! Cheers!



NB Regular strengthening (core strengthening and resistance or weight training), flexibility (stretching) and aerobic exercise will improve your overall fitness and decrease the likelihood of back injury.

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How to do a straight Arm High Side Plank

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腹肌人魚線

腹肌人魚線

How to do a Proper Push Up

the basic push up ( follow with chest stretch + shoulder rotations )

如何做“三頭肌撐體” | 出完美肌肉？ 台灣街頭健身 + 在家

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全身體能訓練合集彼拉提斯 - 腿部伸展教學 - 大腿內收肌 在家輕鬆學 - 腿部伸展 | 每天瑜伽

全身體能訓練合集彼拉提斯 - 腿部伸展教學 - 大腿內收肌 在家輕鬆學 - 腿部伸展 | 每天瑜伽

For toning and power, muscle strength and core strength the Squat is hard to beat! Try and perform 20 repetitions / 2 sets and follow each set with a 10 second quad stretch on each leg. Good luck with your health goals and thanks for watching!

For toning and power, muscle strength and core strength the Squat is hard to beat! Try and perform 20 repetitions / 2 sets and follow each set with a 10 second quad stretch on each leg. Good luck with your health goals and thanks for watching!

瘦腹! 平坦的腹部【剪刀式抬腿訓練|兩腳交替橫向擺動】主要鍛煉部位 | 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 动作图解教程

腰腹和腿部最容易囤脂肪，是因為這2個部位的肌肉力量太弱了，專門針對瘦腰腹、瘦腿提臀。

1) 身體平躺～兩腿懸空伸直, 離地面以上約30度.

2) 手肘是放在地面的呈90度, 支撐在肩膀的正下方.

3) 然後雙腿像剪刀一樣張開-交叉, 張開-交叉. 交叉的時候第一次右腿在上，左腿在下；第二次交叉就變成右腿在下，左腿在上...這樣重複

4) 速度越慢越有效喔~每天做20-30下, 可以自己增減



減肥 平坦的腹部 無需器材簡易健身運動! 仰卧交替抬腿（scissor kick）动作图解教程 *剪刀式抬腿訓練* ~ 無需器材簡易健身運動! 核心訓練! 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 剪刀式抬腿訓練.

The best exercise to lose weight, increase muscle mass and improve cardi...

The best exercise to lose weight, increase muscle mass and improve cardio performance is the Burpee

腰痛的治療方法 + 示範伸展拉筋運動作舒緩。

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How to Strengthen Your Low Back + Best Stretches for Low Back Pain

How to Strengthen Your Low Back + Best Stretches for Low Back Pain

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

Push up + Bird Plank for Obliques Stabilizers A GREAT CORE Strengthening...

Alternating Push ups with the Bird challenges your entire body and improve Stabilizer Strength and Core Abilities and the exercise requires little room and no equipment! What I really like about this exercise is it requires a full push-up and actives all the central Stabilizers and Abdominal CORE Muscles! Great push-up variation for Pecs, Deltoids, Triceps and Core Muscles!Works Abdominal Stabilizers and Pectorals, Deltoids as well as your Back! • Begin in a high plank and do a push-up
• Inhale as you lower your body, exhale on return
• Raise up until arms are straight
• Alternate arm raise after each push-up
• Legs parallel and body like a plank
• Do as many as you can without feeling pain
• Rest 1 - 3 minutes between exercise
• Stretch the triceps, shoulders and chest
• Try and do 2 -- 3 sets
• Prioritize Quality over number of repsTargets:
• Triceps
• Deltoids
• Pectorals
• Core ABS
• Back
• Cardio

Good luck with your health goals and exercises and thank you for watching!

超燃脂 深蹲 Squat【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】減肥瘦身系列

超燃脂 深蹲 Squat【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】減肥瘦身系列

This is a light and easy push up and a very good start for beginners to an exercise program! You can do this exercise at work or in the kitchen (waiting for the coffee to finish brewing) using a counter top. Try and do 15 to 20 push ups at a time and finish with a gentle chest stretch and with shoulder rotations. How to exercise at work doing Incline Push-ups; 1) Stand facing bench or sturdy elevated platform. 2) Place hands on edge shoulder width apart. 3) Position forefoot back from platform with arms and body straight. 4) Your body should form a straight line from your ankles to your head. 5) Arms should be perpendicular to body. ... 6) Brace your abdominals and maintain that contraction for the duration of this exercise. This helps keep your body rigid, and doubles as core training. 7) Keeping body straight, lower chest to edge of platform by bending arms 8) Push body up until arms are extended. Repeat. Incline Push-ups targets your chest, shoulders, and triceps. It's also a great core exercise. Incline Push-ups will also increase the metabolic rate and this is good for people who wish to lose weight. You can do Incline Push-ups anywhere. At work against a desk. In the park. In your kitchen while waiting for the coffee to brew. Pretty much anywhere and anytime and requires no special clothes or equipment. Good luck with your health goals and exercises and thanks for watching!

This is a light and easy push up and a very good start for beginners to an exercise program! You can do this exercise at work or in the kitchen (waiting for the coffee to finish brewing) using a counter top. Try and do 15 to 20 push ups at a time and finish with a gentle chest stretch and with shoulder rotations.



How to exercise at work doing Incline Push-ups;



1) Stand facing bench or sturdy elevated platform.

2) Place hands on edge shoulder width apart.

3) Position forefoot back from platform with arms

 and body straight.

4) Your body should form a straight line from your

 ankles to your head.

5) Arms should be perpendicular to body. ...

6) Brace your abdominals and maintain that

 contraction for the duration of this exercise.

 This helps keep your body rigid, and doubles as

 core training.

7) Keeping body straight, lower chest to edge

 of platform by bending arms

8) Push body up until arms are extended. Repeat.



Incline Push-ups targets your chest, shoulders, and triceps. It's also a great core exercise. Incline Push-ups will also increase the metabolic rate and this is good for people who wish to lose weight.



You can do Incline Push-ups anywhere. At work against a desk. In the park. In your kitchen while waiting for the coffee to brew. Pretty much anywhere and anytime and requires no special clothes or equipment.



Good luck with your health goals and exercises and thanks for watching!

如何完成標准的剪蹲？【弓步蹲】 LUNGE 主要鍛煉部位 | 臀肌, 股四头肌, 大腿肌, 小腿肌肉, 腹肌, 胸背, 強心. 鍛煉腿部肌肉! 瘦瘦身操!

如何完成標准的剪蹲？【弓步蹲】 LUNGE 主要鍛煉部位 | 臀肌, 股四头肌, 大腿肌, 小腿肌肉, 腹肌, 胸背, 強心. 鍛煉腿部肌肉!  瘦瘦身操!

Reverse Lunges 3min. Lose Weight Burn Fat Build Muscle with Backward Lunges

Reverse Lunges 3min. Lose Weight Burn Fat Build Muscle with Backward Lunges 

This is a great variation to the traditional forward lunge because it is much easier on your knees! If you're short on time - greatest improvements will come with exercising the biggest muscles first! The Reverse Lunge exercise is an excellent choice and it is easy to perform, requires little room and little preparation! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! Reverse Lunges is Low Impact and Generate Maximum Muscle Gain + Minimum Stress on Your Knees! • Stand upright with feet hips width apart
• Brace your core
• Step back with one leg, while bending the other
• Bend your front leg until horisontal, yet maintain front of foot ahead of knee!!
• Bend rear leg until knee is right above ground
• Rear foot and knee pointed forward
• Step back up to upright using forward leg
• Do as many reps as you can without feeling pain
• And try and do 2 -- 3 sets
• Rest 1 - 3 minutes between exercise
• Stretch the quads, hamstrings perform hip rotations
• Prioritize quality over number of reps
Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges. Lose Weight and Strengthen Your Lower Body with Backward Lunges!
Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back
Good luck with your exercises and health goals and thanks for watching!

簡單踢腳 鬆馳雙腿肌肉 / 瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以. 性感結實臀部你也可以擁有

具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪



如何健康有效的减肥:

腹部收緊, 雙手扶於牆壁, 左腿向後抬起, 以身體不動為原則抬腿, 反覆20下再換邊做. 無需器材簡易健身運動!



【抬腿練習可以 | 瘦肚子】主要鍛煉部位 | 瘦身塑身強化腿和臀部肌肉

瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以. 懶人運動 － 回復性感臀部

隔天五分鐘簡易運動，性感結實臀部你也可以擁有

How to do Triceps Dips on a Bench + at Home or in the Park

How to Do a Bench Dip | Arm Workout - Triceps and Shoulder | Home Exercises - Best Bodyweight Exercises

For best results: Try and do 2 sets of 20 Repetitions. A narrow hand placement targets triceps while a wider placement targets chest muscles instead, and remember to stretch your triceps and shoulders between sets. Triceps dips can be done anywhere, you may use a sturdy chair, or table, a bench, a low cabinet? Just make sure it will hold up to your weight and won't move when you lean into it. Good luck with your exercises and health goals and thanks for watching!

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？ ...

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？



1) 步驟 雙腳站開與雙肩同寬, 腳尖朝前, 腹部收緊, 背部挺直;



2) 開始原地踮腳尖, 腳跟盡量提高, 然後腳跟放下, 腳跟提高, 腳跟放下, (如video)反復約做30次.



3) 小腿跟腱伸展 踮腳尖的動作做完後, 別忘了做緩和伸展小腿肌的動作 (如下)



站原地, 雙手推牆，一腳站前弓步, 另一腳站後箭步. 腳趾與腳根成一直線，腳跟不離開地板， 盡量伸展小腿肌，停留10~20秒，左右腳交換,個做2次. 這個動作可防止腿肌抽筋, 避免腳踝受傷, 使肌肉線條勻稱修長



有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 小腿練法, 下肢 強化小腿肚的肌肉

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The Belly Fat Destroyer ++ Mountain Climbers Tutorial | This is How to get Rid of Stomach Fat and Skin Flap !!!!!! 

Plank【伏地挺身】健身超快方法 簡單WORKOUT【 舉臂撐體棒式】主要鍛煉部位 | 背部肌群 強心 三角肌 胸肌 腹部肌群 胸大肌 肩臂三頭肌 核心訓練就是我們腰部從前到後的那一圈肌肉. 1. 預備動作 - 伏地撐體棒式 - 接下來作伏地挺身 2. 回複到伏地棒式動作, 然後一臂向前平舉, 保持10個呼吸. 3. 繼續作, 換平舉另一臂, 直到你需要休息. 4. 休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作. 主要鍛煉| 肩臂三頭肌, 三角肌, 胸肌, 腹部肌群, 背部肌群, 強心

 Plank【伏地挺身】健身超快方法 簡單WORKOUT【 舉臂撐體棒式】主要鍛煉部位 | 背部肌群 強心 三角肌 胸肌 腹部肌群 胸大肌 肩臂三頭肌

核心訓練就是我們腰部從前到後的那一圈肌肉.

1. 預備動作 - 伏地撐體棒式 - 接下來作伏地挺身

2. 回複到伏地棒式動作, 然後一臂向前平舉, 保持10個呼吸.

3. 繼續作, 換平舉另一臂, 直到你需要休息.

4. 休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作.

主要鍛煉| 肩臂三頭肌, 三角肌, 胸肌, 腹部肌群, 背部肌群, 強心