eBike fitness. Tutorial 3: train your back

Funtil now we have talked about theory, but how to plan a work dedicated to the back?

There are many exercises you can use to prepare a good spine training plan. I have tried to make a brief summary indicating a few exercises that may be useful for starting.

As for joint mobility it will be good to work with the antero-retroversion of the pelvis and with an exercise that, in a nice way, is called the dog in my courses; which involves lifting the leg while keeping the pelvis blocked as much as possible. In this way it will be possible to stimulate the intervertebral joints with the first exercise and make the sacro iliac joint work with the second.

Imagining stretching exercises is certainly more complex, but as mentioned above, the goal is to recommend a few movements that can help balance the affected muscles in the best possible way.

So very good works for the ischiocrurali and excellent the Cavalier serving to stretch it psoas, a very important postural muscle that, especially in cycling, whether assisted or not, can shorten due to the pedaling movement and the collected position in the saddle. Going forward it will be important to work on piriforme It is on quadriceps, focusing more carefully on the rectus femoris, without forgetting to unload the muscles as well paravertebrali.

Even speaking of empowerment there is a world to explore, but I will try to focus attention on the most important groups, so I will start with an exercise that apparently does not seem to interest the column but which instead we will see how it plays an important role, the squat: here we work on the buttocks, quadriceps, rectus abdominis and paravertebrals and finally on the hamstrings, we have already talked about it in the previous episode, but this exercise, if done correctly, is one of the best for our well-being. It is also possible to insert the variant sumo squat, to work better on the small and middle buttocks. Then there will be the work for the ‘abdominals’ then crunch e plank they will be two necessary choices for a well-balanced plan. Thanks to the use of the trx it will be possible to insert a work dedicated specifically to hamstrings and monopodalic lunges, which in addition to allowing us to train the glutes and quadriceps, will give us excellent indications on our posture; in fact, the execution of the exercise with the knee pointing inwards is a sign of weakness of the gluteus minor and middle muscles, which are very important for balancing the pelvis and the spine.

In this way we will be able to insert some exercises in the plan we talked about in the previous episode, which will allow us to strengthen our spine and help us ride our bike better, in a more profitable and safe way.

The next episode will be dedicated to the trunk, I will analyze the importance of the strength of the shoulders and arms, indicating also in this case some useful exercises to create a simple work plan.


WhatsApp | How to activate drunk mode | Applications | Apps | Smartphone | Cell phones | Trick | Tutorial | Viral | United States | Spain | Mexico | NNDA | NNNI | DATA

WhatsApp is one of the applications that many use daily in their smarthpones. Millions of messages are exchanged through it, but there are various tricks that will gradually be implemented in the application. Do you really know what “drunk mode” is? What is it about? Is it a good idea to use it? Here we tell you a little about this function that will arrive in a few days on mobile phones.

Like the “airplane mode”, the “drunk mode” of WhatsApp would be about to arrive, according to the portal Infobae, who comments on this tool that will get you out of various troubles and avoid future mistakes that will make you regret it.

MORE INFORMATION: How to use WhatsApp without a cell phone number

Currently in the fast messaging app you can change the background of each conversation you have, you can also block your chats with your fingerprint and even silence all the conversations you have forever.

So how do I activate “drunk mode”? Know all the news about this tool so that it always blocks your WhatsApp conversations in case you are not well. Remember that this is optional and it will depend on each one if you activate it or not to avoid any unforeseen event.


According to the company’s website Gree Electric It is read that on February 5 I can sign a patent for mobile phones called “interactive method and system for a drunk mode for smart phones.

Infobae describes that “the” Drunk Mode “can be activated before a night of drunkenness, restricting some functions of the device” such as the possibility of chatting, but not in its entirety, for example, you can always keep making calls or sending text messages and when you put a key.

“It establishes a scene mode for users who need to socialize and delays some commonly used applications to ensure that users avoid some embarrassing situations,” the portal quotes News My Drivers.

All users must accept the new terms of service if they want to continue using WhatsApp, but here are some tricks.  (Photo: Oleg Magni / Pexels)
All users must accept the new terms of service if they want to continue using WhatsApp, but here are some tricks. (Photo: Oleg Magni / Pexels)

Although at the moment it is not in WhatsAppIt is expected that this tool can be downloaded on Android and iPhone terminals to be very careful about what you write.

Do you have any problem? Do you need to report it? If you have any kind of problem, then you should write to their contact email: [email protected] or [email protected] You can also make the same request from your iPhone.

Now, if you need to make a general query, you can fill in the form using this link. There you simply have to put your phone number, in addition to the code of your region, and then write your message after identifying yourself. You can also block your account in case you no longer use it.


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