Injury-Proofing Your Body

Fitness professionals are always saying that you can tighten the base, but you really want to say: Keep your spine. The spine consists of five sections, each can be damaged from lack of form. Hardening of the core, while doing almost any exercise helps keep the spine safe and allows you to use heavier loads. 

Keep these tips in mind next time you pick six.
correct
1 Squeeze your buttocksBy contracting the muscles of the buttocks that "lock" the hinge between the sacrum and lower back, so the lower back and hips move as a unit. Do this by bending and tables, or when you press your hips forward (ie, rising from a squat or deadlift).
2 Get ready to be drilledEach exercise can lead to its core. Tighten the muscles of the waist, and then try to be as high and as long as possible. This helps to maintain very rigid flexible lumbar section so it is naturally arched, not rounded or overarched.
3 Lock the shouldersPull your shoulders down and back so that the leaves can not be moved. (It's like if you bend your answer as a bodybuilder.) This will help hold the upper back due to the strong muscles that control the blades are in the top row.
wrong
1 Lift the hipsYour lower back is most vulnerable structure in the back. This is because the discs are thinner and ligaments are weaker. When the hips are still high, overworked joints, causing muscle spasms and low back pain.
2 hunchingArching the spine increases the pressure on the front of his records. This will move out of place and makes them very susceptible to herniated discs. "It's like squeezing one side of a water balloon. Eventually it will pop," says Bill Hartman, PT
3 hyperextensionKeep your core strong and your shoulders back, or risk stretching. Lower back are designed to handle only a small load, and in general can change the shape of the joints, says Hartman. The result is stiffness, pain or even stress fractures.