Russians were given advice on maintaining back health during strength training

Fitness expert Irina Rotach gave Russians advice on how to keep their backs healthy while doing strength training. Her words are quoted by Men Today.

First and foremost, Rotach recommended a warm-up. It should begin with light exercises and be followed by dynamic stretching. A cool-down at the end is also needed, consisting of low-intensity exercises followed by static stretching.

When lifting weights, Rotach advised starting with simple exercises using your own weight and gradually increasing the weights. She noted that it is better to conduct training with a trainer who will help correct the technique. The specialist emphasized that you should not sacrifice technique for the sake of heavy weights or the number of repetitions.

Rotach also noted the importance of strengthening the core muscles, which help support the spine. Those who want to do strength training should heal injuries, seek medical attention if they feel discomfort, and make sure to get plenty of rest.

Earlier, Rotach recommended several exercises that will help you wake up in the morning. She suggested doing toe raises, side bends, forward bends, and side lunges.