{"id":1616,"date":"2018-08-26T21:38:25","date_gmt":"2018-08-27T01:38:25","guid":{"rendered":"http:\/\/www.bewheeling.com\/?post_type=portfolio&#038;p=1616"},"modified":"2018-08-26T22:14:01","modified_gmt":"2018-08-27T02:14:01","slug":"balance-of-the-back","status":"publish","type":"portfolio","link":"https:\/\/www.bewheeling.com\/en\/portfolio-item\/balance-of-the-back\/","title":{"rendered":"Balance of the back"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>\u2022 Main muscles: Back muscles and shoulder blade stabilizers<br \/>\n\u2022 Start: Fists on the bench and arm in full extension. Very low shoulder blades (they will have to remain like this during the whole exercise).<br \/>\n\u2022 Movement: First lift the buttocks by pushing into the ground with your fists. Then push the buttocks forward and towards the ceiling using the back muscles (like a pendulum).<br \/>\n\u2022 Tip # 1: Depending on your arm length, you may be able to use the palms of your hand to rest on the bench instead of using your fists. You can also use free weights to take support as in the video.<br \/>\n\u2022 Tip # 2: If you have sensations in your glutes, you can also contract them when you push the pelvis to the ceiling.<\/p>\n","protected":false},"featured_media":1614,"comment_status":"closed","ping_status":"closed","template":"","tags":[],"portfolio_entries":[33,17],"_links":{"self":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/portfolio\/1616"}],"collection":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/portfolio"}],"about":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/types\/portfolio"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/comments?post=1616"}],"version-history":[{"count":0,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/portfolio\/1616\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/media\/1614"}],"wp:attachment":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/media?parent=1616"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/tags?post=1616"},{"taxonomy":"portfolio_entries","embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/portfolio_entries?post=1616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}