#gm #hello people. Walking between 8 and 10 thousand steps. It can increase your longevity. Same thing train with some intensity a couple of times a week. You can tag your walks with #10000stepsClub if you want to join me. https://bjsm.bmj.com/content/57/15/979 https://bjsm.bmj.com/content/early/2024/10/07/bjsports-2024-108125 Today marks one week since my back injury. Following my progressive movement protocol, today I was able to do squat 90kgs for 5 reps and deadlift 110kgs for 5 reps. Remember when just this Tuesday, a couple of days ago, I couldn't do deadlifts even with an empty bar? I'm not saying I'm 100%, but I've made fast progress thanks to God. Remember that movement is life. #tgif #rehab #fitness

#gm #hola gente. Caminar entre 8 y 10 mil pasos. Puede aumentar tu longevidad. Lo mismo entrenar con cierta intensidad un par de veces a la semana. Puedes etiquetar tus caminatas con #10000stepsClub si quieres unirte a mi. https://bjsm.bmj.com/content/57/15/979 https://bjsm.bmj.com/content/early/2024/10/07/bjsports-2024-108125 Hoy se cumple una semana desde mi lesión de espalda. Siguiendo mi protocolo de movimiento progresivo, hoy fui capaz de hacer sentadilla con 90kgs por 5 repeticiones y peso muerto 110kgs por 5 repeticiones. ¿Recuerdas cuando este mismo martes, hace un par de días, no podía hacer peso muerto ni con la barra vacía? No digo que estoy al 100%, pero he avanzado rápido gracias a Dios. Recuerda que el movimiento es vida. #tgif #rehab #fitness

#gm #hello people. Remember to eat your veggies. Cruciferous vegetables like cabbage, broccoli, cauliflower, brussels sprouts, etc. They can prevent different types of cancer by eliminating carcinogens. https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuae131/7796599?redirectedFrom=fulltext&login=false As for me, I continue with my protocol of progressively increasing movement to recover from my back injury. Today I managed to do barbell rowing with 70kgs for 5 reps. I started with an empty bar and gradually increased weight until I felt I couldn't continue without compromising technique. I was also able to do 7 reps of barbell over the shoulders (military press) with 30kgs without compromising technique. It is key to maintain abdominal pressure during these types of movements. Abdominal compression with diaphragmatic breathing. Remember how hard a soda can is before it is opened compared to when it no longer has internal pressure. I am still not 100%, it has been 6 days since the injury and I feel that I have made good progress.

#gm #hola gente. Recuerda comer tus vegetales. Los crucíferos como el repollo, brócoli, coliflor, coles de bruselas, etc. Pueden prevenir distintos tipos de cáncer al eliminar cancerígenos. https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuae131/7796599?redirectedFrom=fulltext&login=false Por mi parte, continúo con mi protocolo de aumentar progresivamente el movimiento para recuperarme de la lesión de espalda. Hoy logré hacer remo de barra con 70kgs por 5 repeticiones. Partí con la barra vacía y fui aumentando peso poco a poco hasta que sentí que no podría continuar sin comprometer la técnica. También pude hacer 7 repeticiones de press de barra sobre los hombros (press militar) con 30kgs sin comprometer la técnica. Es clave mantener la presión abdominal durante este tipo de movimientos. Compresión abdominal con respiración diafragmática. Recuerda lo duro que es una lata de gaseosa antes de ser abierta en comparación a cuando ya no tiene presión interna. Todavía no estoy al 100%, van 6 días desde la lesión y considero que he progresado de buena forma.

#Hello people, today I did a short specific routine to strengthen my back and some stretching. Getting better every day, but still far from back to daily barbell routine. Good Wednesday ☕

#hola gente, hoy hice una rutina corta específica para fortalecer la espalda y algunos estiramientos. Cada día mejor, pero aún lejos de volver a rutina de pesas cotidiana. Buen miércoles ☕

#gm #hello people. Good morning. Today it was my turn to do deadlifts and squats. But because of the injury, I barely did a few reps with the empty bar. Then I did a leg, ab and back routine using merely bodyweight. Always taking care of the technique and tempo. Anyway, I feel better every day and everyday movements that yesterday were very limiting, today I can do them without major discomfort.

#gm #hola gente. Buenos días. Hoy me tocaba hacer peso muerto y sentadillas. Pero por la lesión, a penas hice unas repeticiones con la barra vacía. Luego hice una rutina de piernas, abdomen y espalda usando meramente el peso corporal. Siempre cuidando la técnica y el tempo. De todas formas, me siento cada día mejor y movimientos cotidianos que ayer me eran muy limitantes, hoy los puedo hacer sin mayor incomodidad.

Thank you @Azzamo for the #zap

GM #hello people. Good Monday. Today I start my #rehab post back injury. As general advice, if you weren't completely immobilized, then it's “fixable”. It's key to keep moving. Slow and careful, but don't stay on pause for a whole week thinking it will fix itself. You need to get nutrients flowing to the affected area. Movements without using additional weight, adding weight progressively taking care of a perfect technique and not getting discouraged. Today I did military press, bench press, pull-ups and then a specific exercise routine to mobilize the lower back. #workout #fitness #gm