{"id":123,"date":"2017-11-20T16:38:49","date_gmt":"2017-11-20T16:38:49","guid":{"rendered":"http:\/\/www.trekkingchile.com\/en\/?page_id=123"},"modified":"2017-11-20T16:38:49","modified_gmt":"2017-11-20T16:38:49","slug":"buttocks","status":"publish","type":"page","link":"https:\/\/www.trekkingchile.com\/en\/chile-info\/fitness\/buttocks\/","title":{"rendered":"Buttocks"},"content":{"rendered":"

Bridge exercise<\/h2>\n

\"\"Aim of the exercise<\/strong><\/span>
\nWhile carrying a heavy load in a badly adjusted backpack, we tend to bend the body too much forwards. A well-trained buttocks and lower back musculature<\/a><\/strong> (erector spinae) takes care of maintaining the body in the erected position.<\/p>\n

Exercise<\/strong><\/span>
\nOn a flat surface, we take the race knee<\/strong><\/a> starting position. Then we alternate at stretching the legs horizontally, stopping for a few moments so as to extend the muscles of each leg. In addition, we can stretch the arms diagonally. This exercise is to be repeated in three series of 20 repetitions per side with a short pause in between.<\/p>\n","protected":false},"excerpt":{"rendered":"Bridge exercise Aim of the exercise While carrying a heavy load in a badly adjusted backpack, we tend to bend the body too much forwards. A well-trained buttocks and lower back musculature (erector spinae) takes care of maintaining the body in the erected position. Exercise On a flat surface, we take the race knee starting… View Article<\/a>","protected":false},"author":2,"featured_media":125,"parent":58,"menu_order":6,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-123","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\nBasic exercises to strengthen the lower back (buttocks)<\/title>\n<meta name=\"description\" content=\"While carrying a heavy load in a badly adjusted backpack, we tend to bend the body too much forwards. 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