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O segredo para proteger e fortalecer a coluna não é isolar a lombar, mas sim construir uma base sólida através da estabilização central. A estratégia fundamenta-se em três pilares principais: * Respiração diafragmática e controle de pressão: O primeiro passo envolve expandir as costelas na inspiração e aplicar uma leve força da lombar contra o solo, regulando a pressão intra-abdominal para garantir a estabilidade das vértebras. * Recrutamento por resistência cruzada: O uso de forças opostas —...
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