The Rovertraining teacher clarifies the correct way to perform the movements
The stiff is an exercise that works the glutes and the back of the thighs. In addition, it provides lumbar and abdominal strengthening and improves stabilization.
In order to perform the movements of the rigid, it is essential to pay attention to the correct way to execute them so as not to cause injury. Even if physical activity is done the wrong way, there is no point in increasing the load and amplitude.
Professor Sâmela Joi, of the Rovertraining School of Advanced Movement, describes in detail five effective techniques to perform the stiff correctly and, in this way, to obtain the expected results.
1. Put a cane on your back
During the movement with the stick, do 10 to 12 repetitions and do not lose contact with the object with your back.
2. Raise one of your legs with the help of a higher surface
With the pole still on your back, repeat the exercise 10 to 12 times on each leg.
3. Lie on the floor
Lift one of your legs and bring your thigh closer to your belly. Perform the movement 8 to 10 times.
4. Remain lying on the floor
Still lying down, stretch your leg and keep it straight. Be careful not to lift your back off the floor. Stay in the position for 30-60 seconds on each leg.
5. Get on a surface
With an alter, get off. During the exercise, do not look straight ahead and do not bend your knees. Repeat 10 to 12 times.
Source: Terra
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