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  • 04 - Help Your Back - Poster

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    Văn Thế Nam
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    This training program aims to strengthen the muscles that support the lower back through exercises targeting the abdominals and lumbar region. The program consists of 10 minutes of warm up, followed by various 2-3 minute exercises with dumbbells, stretching, and machine work to improve flexibility, posture, and back strength over 3 sessions per week. Modifications to equipment are allowed to suit accessibility.

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    This training program aims to strengthen the muscles that support the lower back through exercises targeting the abdominals and lumbar region. The program consists of 10 minutes of warm up, followed by various 2-3 minute exercises with dumbbells, stretching, and machine work to improve flexibility, posture, and back strength over 3 sessions per week. Modifications to equipment are allowed to suit accessibility.

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    © All Rights Reserved
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    13 views1 page

    04 - Help Your Back - Poster

    Uploaded by

    Văn Thế Nam
    This training program aims to strengthen the muscles that support the lower back through exercises targeting the abdominals and lumbar region. The program consists of 10 minutes of warm up, followed by various 2-3 minute exercises with dumbbells, stretching, and machine work to improve flexibility, posture, and back strength over 3 sessions per week. Modifications to equipment are allowed to suit accessibility.

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    © All Rights Reserved
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    of 1

    HELP YOUR BACK

    With this training programme you will have the possibility


    to target the muscles of your body that protect your lower
    back: abdominals and lumbars. Having those muscles
    sufficiently strong and flexible, you will be able to prevent
    injuries and pain in your lower back.
    INCREASE
    Flexibility.
    IMPROVE
    Everyday’s activities execution.
    STRENGTHEN
    The skeletal system.
    TONE
    Postural muscles.

    01 02 03
    WORKOUT Recline 10 min. Stretching 2 min. Dumbbells 3 min.
    Warm Up Quadriceps Obliques

    08 07 06 05 04
    Stretching 2 min. Stretching 2 min. Dumbbells 3 min. Stretching 2 min. Lat Machine 3 min.
    Hamstring Standing Hip Flexors (iliopsoas) Crunch Lower Back (erector spinae) Pull Down

    It’s possible to change the equipment suggested in the training programme if not available. Select an exercise or equipment that simulates the same movement.
    Select an intensity and resistance level which allows you to complete the recommended time, sets and repetitions without reaching a high effort level.
    For more information ask your trainer or visit www.technogym.com

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