Formation correct posture should start from childhood. To do this, you need to regularly perform gymnastic exercises and cultivate such a lifestyle in yourself and in your loved ones. It is gymnastics that gives the answer to the question: “How to form the correct and?”.
Anatomy and Physiology
For a better understanding of what posture is, you need to know what forms it. Several anatomical structures take part in the formation of our posture with you, these include:
- . It consists of several bends (lordosis, kyphosis), which are fundamental in the development of anatomically right position back.
- . Some muscle fibers are attached to the spinal column, which are responsible for its support, flexion and extension. What muscles shape posture? Basically, these are paravertebral (deep), superficial (trapezoid, belt, latissimus) and other muscle fibers.
- secondary education. Ligaments, intervertebral discs and anatomical features of the vertebrae also take part in the formation of correct posture.
Of all of the above, it is necessary to “pump” to help the spine form a beautiful and correct posture. To achieve this goal, you need to visit the gym or perform certain fitness at home.
Criteria for correct posture
How to distinguish the normal arrangement of the bones of the spine from the developing pathology of the back? First of all, some types of pathological changes can be determined:
- A simple medical examination (the shoulder girdle has a different height on the right and left, a strong inclination of the spine forward or backward, its deviation to the side).
- Instrumental methods (X-ray, magnetic resonance imaging, computed tomography).
- Self at home. To do this, you need to stand with your back to the wall, leaning on your head, shoulder blades, sacrum, in this position, the distance between the neck and back should be approximately 5 cm. long distance with this test, then you may have a curvature of the spine and poor posture.
To prevent the development of such pathological complications or for treatment, perform regular exercises.
Training
IN gym You can do a lot of exercises, but not all of them are equally good for the back muscles. The following power movements will be most useful:
- pull up wide grip. The essence of the exercise lies in the maximum reduction of the shoulder blades and in the physiological extension of the vertebrae. If you can’t pull yourself up, then you can just hang, additionally weighting your legs with a load. When pulling up, the head should look exactly straight, not rise up. The main force impact is directed to the latissimus dorsi muscle.
- Hyperextension. Runs on special simulator where we rest our pelvis against a soft roller, and our legs are fixed with our heels. Next, we perform a fly-extensor exercise, which is safe to perform, subject to the technique. When bending, unbending, the arms are behind the head, which increases the load on the back muscles. For more advanced people, you can take dumbbells in your hands. It is important to note that when doing this exercise the back should be even, otherwise the main physical impact will not go on it, but on the muscles of the buttocks.
- Mahi arms with dumbbells. First of all, choose the optimal dumbbell weight for yourself. They should not quickly tire the muscles of the hands. With this exercise, you train the shoulder girdle and the muscles adjacent to the shoulder blades. Mahi can be performed to the sides and forward.
- Incline dumbbell row. Similar exercise, but additional training muscle fibers back (especially lumbar). To do this, lean forward, creating a 90-degree angle with your body, while bending your arms, try to bring your shoulder blades together as much as possible.
- Thrust of the horizontal block to the belt. When pulling the handle of the simulator towards ourselves, we deviate the back a little back (by 10-15 degrees), and when we return, we lean forward.
- Lever pull. It has a similar training mechanism, but allows you to adjust the weight of the load. Can be performed with one hand (not recommended) for training individual muscles.
- Raising the arms to the sides with additional resistance. According to the mechanism of action, they are similar to the dumbbell swing, but they affect the pectoral muscles and the shoulder girdle more.
When doing any posture exercise, it is important to control the position of your back, it should not be hunched, bent or twisted, only straight and level.
At home
To ensure good posture, it is not necessary to go to expensive gyms. . by the most effective exercises are:
- The minimum loads are tilts and rotation of the torso. For weighting, you can stretch your arms up (or behind your head) and take a load in them.
- Boat exercise. Lying on the stomach, we tear off the legs and arms from the floor (leaning only on the abdominal muscles), we straighten up like a boat frame. An easier option is to lift only the upper half of the body.
- From a standing position, we put our hands behind our backs and try to connect our palms at the level of the shoulder blades (fingers must be directed upwards).
- To represent the correct posture, it is recommended to stand daily against the wall, creating 4 fixation points with the body (head, shoulders, buttocks and heels). It is this posture that you must cultivate in yourself and train it regularly.
Taking care of yourself at home is hard work, it is very difficult to force yourself to do anything in your free time. That is why many choose the gym and work out with a trainer. But if this is not possible, then regularly motivate yourself to do gymnastics at least 3-4 times a week. Force, because it is in childhood most habits are formed. In later life, this will be very useful to him and will allow him to avoid most diseases of the spine.
During intense workouts, your back can respond to you with pain. After any forceful approach do not forget to rest, and before training, do a good warm-up. Any deposit intense workout for the back - this is bending (straightening) of the back, bringing the shoulder blades together and straightening the shoulders.
There is no need to perform exactly all the movements, you can choose the most effective and convenient for yourself, the main thing is to do them correctly. Get into the habit of controlling the position of the back (spine is straightened, head is raised, shoulder blades are brought together). The younger the human body, the easier it is to straighten and train the back, especially the exercises are effective in childhood.
In this article, we will show exercises for correct posture that everyone who goes to the gym should do. No wide back (in men) and inflated buttocks (in women) will save you if the back is rounded, the shoulders are forward. Everyone needs to work on good posture. And for those who sit at the computer all day, and for the jocks who do not get out of the hall.
Don't panic, you won't need to add yoga asanas to your workout routine. For proper posture, you just need to add an emphasis on horizontal traction. And that's it! Nothing out of the ordinary, just focus on the muscles in your back and shoulders that will help you keep your good posture. Have you ever seen jocks who walk forward with their shoulders rounded? Don't be like that, straighten your shoulders!
Do correct traction. Vertical traction can worsen posture (, pull-ups). This does not mean that they should be completely excluded from the training program (,). But there must be a horizontal block thrust and any similar thrust.
Target the muscles of the upper back and the rear bundles of the deltas (). Do repetitive exercises. Hold at the point of highest muscle tension, do the negative phase slowly.
Correct posture is the most important part of a healthy spine. At the same time, not only those who are chained to a chair for 8 hours a day have problems with posture, but also professional athletes.
Cause of bad posture
The most obvious reason is sedentary image life. Smartphone, tablet - gadgets only exacerbate the situation. Even if you train for an hour at the gym every day, how much time do you spend hunched over your smartphone?
The back muscles hold the spine. The back delta, the large round muscle, the middle and lower part of the trapezoid, and the rhomboid muscles are primarily responsible for the correct posture. And in classic training programs, these muscles are not given enough attention.
Beginners often devote most of their training and, and if they are taken by the back, then to make the back wider. The latissimus dorsi is attached behind the upper third humerus and is responsible for rotating the shoulder outward (forward). Those. when you do lat exercises - pull-ups, pull-ups from above (any vertical traction) - you exacerbate the problem with poor posture.
This does not mean that you can not swing the broadest. This means that for proper posture, you need the right balance of exercises - vertical and horizontal traction.
Exercises for correct posture in the gym
Muscles of the back and shoulders that need to be trained for good posture:
- rear deltas (in green in the picture)
- the lower part of the trapezium
- teres major muscle
what muscles are needed for good posture
Volume Training = Good Posture
The muscles of the upper back respond better to high-volume and high-rep training. — big weights and a few repetitions will not work here.
Standing pull to the chin
Dynamic warm-up with a rubber band
- Reps: 8-12
- Number of approaches: 3-5
When you pulled the tape towards you, hold for 1 second, while the elbows should be slightly higher than the shoulders, as in the video. Loosen the tension of the tape within 1 second, not abruptly. Straightening your arms, immediately pull the tape towards you, without rest.
Core Exercise: Rope Handle Pulldown
- Reps: 12-20
- Number of approaches: 5-9
Pulling the handle to your face, bring your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid momentum.
"Finishing" with an elastic band
- Reps: 30-50
- Number of approaches: 2-4
- Rest between sets: 30-45 sec.
Keep a constant fast pace - do not linger either in the starting position or pulling the elastic band towards you. For all 30-50 reps, keep your elbows just above your shoulders.
Seated dumbbell squat
Warm up at a fast pace
- Reps: 10-15
- Number of approaches: 3-5
- Rest between sets: 10-25 sec.
Take the elastic with handles in your hands, grip with palms to the floor. Lean forward so that your chest is above your knees (back is straight). Spread straight arms to the sides, linger at the top for 1 second, slowly lower your arms down.
Main exercise: seated dumbbell fly
- Reps: 15-20
- Number of approaches: 5-7
- Rest between sets: 20-30 sec.
Choose dumbbells so that you can do all 15-20 sets. Do the exercise in the same way as the warm-up, with a 1 second delay at the top. Lower the dumbbells down for 2 seconds. After the 10th repetition, it will be very difficult to continue, so once again - do not take too heavy dumbbells. The goal is correct posture, not a heavier dumbbell.
Finishing
- Reps: 30-50 (including partial reps)
- Number of approaches: 2-4
- Rest between sets: 30-45 sec.
If you think that in the main exercise you took very light dumbbells, then you need to find even easier for the finisher. Raise and lower your hands without delay at the top, at a constant pace. Even with the smallest dumbbells, it’s hard to do everything 30-50 times. Therefore, at the end, you can do partial repetitions, raising your hands as high as possible. The main thing is to finish 30-50 times without a break. As a reward, you will have 30-45 seconds of rest, after which you need to do another 2-3 of the same approaches.
You are not limited to these posture exercises. Any type of horizontal traction and exercises on back delta fit. The main thing is constancy and a gradual increase in loads. Do not immediately take the heaviest weights. It is important to see progress - correct posture, and not take the heaviest dumbbell in the gym.
Reading time: 26 min
Even posture is not only beauty and grace, but also healthy spine. Violation of posture is not just an aesthetic problem, but also the cause of back pain, which will cause constant discomfort and inconvenience in everyday life. If you feel that you have begun to slouch and want to work on straightening your back, then we offer you an excellent set of exercises to correct your posture.
Correct posture: basic rules
Correct posture is the ability to keep your back straight in a relaxed state. If the support of a straight back is accompanied by additional efforts or tension in the vertebral region, then most likely we can talk about a violation of posture (or stoop).
Today, when an inactive lifestyle has become almost the norm for most people, spinal curvature is a particularly common problem for both children and adults. Stooping can cause many different diseases, and if you do not do exercises to correct your posture, then this is fraught with serious problems.
Violation of posture and stoop can provoke:
- Acute back pain
- chronic fatigue
- Intervertebral hernia and protrusion
- Osteochondrosis
- Violation of blood circulation
- Compression of internal organs
- Dizziness and general malaise
Also, bad posture your suffering appearance, gait is disturbed, the stomach protrudes and the chest empties. Therefore, both from the point of view of health and from an aesthetic point of view, stoop is extremely Negative consequences. However, there is also good news. Regular posture exercises will help straighten your spine, minimize slouching, and relieve back pain.
Before moving on to posture exercises, let's focus on the basic rules that will help you maintain a healthy spine.
- Correct posture must be constantly monitored - when you walk, when you sit, when you stand. Pay attention to the position of the body: the shoulders are straightened and lowered, the chest looks forward, the spine is straightened, the stomach is tightened. When walking, try not to look at your feet.
- Maintaining good posture requires a strong muscle corset. In addition to doing the exercises that are offered below, we also recommend working on the muscles of the press and back.
- An excellent prevention of spinal curvature is walking with a book on your head. You can only hold a book with a straight back, so this is good exercise for posture.
- Be sure to take breaks in work to warm up the back and the whole body as a whole. Recommended to see: Exercises for office gymnastics.
- When tilted (for example, during physical work) Do not round your back or slouch. If you can’t bend over with a straight back, then it’s better to bend your knees. When carrying heavy loads, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.
- Choose comfortable casual shoes. Heels give a serious load on the spine and also provoke a violation of posture.
- A sedentary lifestyle is the source of many problems, including violations of the functionality of the spine. Try to move more daily. You can see ours.
- To prevent back pain and posture disorders, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.
- It is better to buy an orthopedic posture bandage only after consulting a doctor. Otherwise, you run the risk of fixing the wrong position of the back due to the bandage, and not correcting it.
- Many of us spend a lot of time in sitting position, That's why proper fit playing at the table essential role in maintaining posture.
Top 30 Posture Correction Exercises
If you want to correct your posture, then enough 20-30 minutes daily activities so that in a month you will notice positive changes in the thoracic spine. Take photos of your back before and after, and compare the results after a month of regular training. Slouching can be corrected if you regularly perform posture exercises! In acute and chronic diseases, it is better to additionally consult a doctor before training.
Perform the exercise 10-20 times if it is performed on the account, or for 30-60 seconds if it is static. Remember to repeat each exercise on the right and left side. Watch your feelings and try to adjust the duration of the exercise at your discretion. During the session, after each strenuous exercise, relax in the child's pose. This will balance the workout and help avoid overload.
Take a deep lunge pose, straighten your back and raise your arms up. Stretch your arms up, feel the stretch in your spine. Hold this position and switch sides.
How much to do:
2. Tilt with hands behind back
Stand up straight and take your hands back behind your back. Place your palms together, crossing your fingers. Tilt your body and raise your arms up, moving them as far forward as possible. Do this posture exercise by opening your shoulders and thoracic region. The back should not be rounded, so you can not lower the body too low, enough to parallel with the floor.
How much to do: 2 sets of 30-60 seconds
3. Wall support
Stand against the wall, bend over and rest your palms against it so that your arms are parallel to the floor. Try to lean as low as possible while keeping your back straight. This posture exercise is also good for opening the shoulder joints.
How much to do: 2 sets of 30-60 seconds
Sit in a simplified lotus position with your legs together near your pelvis. Raise your left arm and bring it behind your back, bending at the elbow. Bring your right hand behind your back so that the elbow is at waist level. Lock your palms together in a castle, straightening your back and bringing your shoulder blades together. If you can’t close your palms together, just pull the fingers of your right and left hands towards each other.
How much to do: 2 sets of 30 seconds each side
Get down on all fours, palms rest on the floor. As you inhale, bend in your back, linger for 5-10 seconds, and as you exhale, round your back. The movement should be carried out due to the deflection in the chest and lumbar. Do not bend only in the lower back, so as not to injure it.
How much to do: 15-20 reps
Remaining in the same position on all fours, lift the opposite arm and leg up so that they form a straight line with the body. Stretch your palms forward, and with your foot back, while raising them as high as possible. Hold this position for 30-40 seconds and switch sides. This posture and core strengthening exercise will also help you improve your balance and balance.
How much to do: 2-3 sets of 30-40 seconds on each side
From the position with a raised arm and leg, which is described in the previous exercise, grab the foot with your palms and linger in this position, bending in the back. Try to bend not only in the lumbar, but also in the thoracic spine. Do not turn the body, the pelvic bones look forward. The capture should be carried out due to the allotted arm, deflection in the spine and lifting the leg.
How much to do:
8. Twisting in table position
To perform this posture exercise, stay in a table position. Lift your left arm off the floor and lift it vertically up. Rotate the body, straightening the shoulders, opening the chest and bringing the shoulder blades together. Feel a pleasant stretch in your spine. Do the exercise on the right and left side.
How much to do: 2-3 sets of 30 seconds each side
Remain standing in table pose. Slip it in right hand between the left arm and leg, lowering it to the floor. Put your head on the floor right side. Feel the stretch in your spine, open your shoulders.
How much to do: 30-60 seconds per side
The Sphinx is one of the best exercises to correct posture. Lie on your stomach on the floor, then lift your body and rest your forearms on the floor. The movement is carried out due to the deflection in the spine, feel a pleasant tension in the back.
How much to do: 2 sets of 30-60 seconds
26. Side twist for the back
Lie on your back with your left leg bent right leg straightened, left arm thrown to the side. Cross your left leg over your right, twisting at the back so that your shoulder blades remain on the floor. Feel the stretch in your spine. Hold this position for 1-2 minutes and repeat on the other side.
How much to do: 1-2 minutes per side
27. Twisting for the back to the side
Lie on your stomach, right arm out to the side, right leg extended. Cross your left leg over your right, twisting your torso and moving to your side. Hold the position with your left hand. The shoulder of the right hand lies completely on the floor. Hold this position for 1-2 minutes and repeat on the other side.
How much to do: 1-2 minutes per side
From the previous position in the side position, grab the foot of the same leg with your hand. Squeeze your shoulder blades together, stretching your spine. Open your shoulders and chest.
How much to do: 1-2 minutes per side
As we said at the beginning, after each exercise (planks, backbends, twists), you can return to the child's position to relax your back and relieve tension. To perform the child's pose, kneel, stretch your arms and lie on your stomach on your feet.
How much to do: 1-2 minutes per side
For the benefit of the back, you can turn first to one side, then to the other, and then to the center.
End your workout with a pose that is very beneficial for your spine and posture. To do this, place pillows under your knees and under your back so that a deflection forms in your back. Lie in this position for 5-10 minutes.
How much to do: 2-3 minutes
Posture correction video
1. A set of exercises for posture and a healthy back
2. How to get rid of stoop and form a beautiful posture
3. Beautiful posture in five minutes a day
4. Gymnastics for posture and strengthening the back
5. Exercises for the back and good posture
IN beautiful girl combined with a host of attractive features. It is impossible to say about a girl that she is attractive if she is slouched or hunched over. Therefore, a beautiful posture should be given special attention from childhood. What is included in the concept of "beautiful posture?" It's a head held high Long neck, straightened shoulders, flat back with a natural deflection. All this should look natural and beautiful. By definition, V.I. Dahl, posture is a combination of harmony, majesty and beauty.
For gaining beautiful posture will help super complex created by a real pro. This set of exercises is designed specifically for posture correction. With it, you can strengthen the muscles and ligaments of the spinal column!
Posture Correction Exercises
This complex is designed specifically to strengthen the muscles and ligaments of the spinal column with its help. This will allow you to improve your posture and look more attractive. The first three exercises make up the introductory part - it prepares the muscles of the back and chest for the main part of the complex, in which there are 5 exercises.
How is the training program for posture correction
Exercises 1 and 2 of the introductory part make up a superset. In the main part of the superset, exercises 6 and 7 form. With their help, you will learn how to synchronize and balance the work of the muscles of the chest and back. In exercise 6, you are working on small muscles upper back and shoulders, and exercise 7 is aimed at strengthening the muscles of the chest, straightening the shoulders.
The spine is the foundation of your health
The spinal column - without it, an ordinary person would not have had a chance not only to walk and run, but even to stand without assistance. Nerve endings extend from the spine to every muscle and to the organs in the body. If you have bad posture, they are pinched between the vertebrae, and the “daughter” part of the body starts to act up: your heart, liver hurt, your shoulder hurts, your eyesight deteriorates. Having set a goal and improve your posture, use the advice of a professional trainer.
Properly formed posture through training and a strong muscle corset help us feel absolutely healthy, increase vitality and immunity.
The author of the complex Vladimir Ryzhikov, developer of the fitness complex, master of sports, senior methodologist of the fitness department of the PETROVKA-SPORTS wellness club: “When performing exercises to strengthen the back muscles, the correctness of the movements and the pace of their implementation are important. Work slowly, thoughtfully, monitor tension in the right muscles, focus on the work of the muscles of the back and sufficient stretching of the muscles of the chest. It is very important to ensure that when performing any of the exercises I have proposed, your shoulders are always lowered, otherwise the actions aimed at strengthening the back will not bring the desired result. Watch your breath: exhalation occurs at the end of the effort.
Posture Correction Exercises
Training plan. Include these exercises in your general power complex(3 times a week, rest between workouts - 1-2 days). For each exercise, the number of repetitions is indicated individually. For beginners, 2 approaches will be enough. Be sure to take 60 second breaks between sets. After 4-6 weeks of regular training, increase the number of sets to three.
Warm up. Start each workout with 10 minutes of moderate cardio. This could be walking or running on a treadmill.
Hitch. Be sure to do stretching exercises. You can hang on the horizontal bar or, standing on all fours, alternately arch your back and bend in the lower back with a “cat”.
Equipment. This complex is designed to be performed in the gym.
You will need:
- bench;
- bodybar weighing 7 kg;
- simulator for hyperextension;
- fitball;
- simulator for lower cable traction;
- simulator for upper cable traction;
- bench with an anatomical bend and a platform for foot rest;
- a pair of dumbbells of 1-2 kg.
Superset 1
Perform 15-20 repetitions of exercises 1 and 2, take a breath and repeat 1-2 more times.
Trunk extension
The extensor muscles of the spine, rhomboid and trapezius muscles work.
Stand on the stand of the hyperextension machine set at a 45° angle. Straight legs - shoulder width apart, knees are not tense. The thighs are firmly pressed against the pillow of the simulator, are at the level of the pillow or higher. But not below! Tighten your abs, keeping your back straight, lower upper part corps. Bend your arms at the elbows, almost at a right angle, cross your fingers; elbows tend to the floor. Keeping your abs tight and your shoulders down, use your back muscles to slowly lift your torso while squeezing your shoulder blades together. The body should form a straight line from the heels to the top of the head. Keep your arms bent at the elbows; connecting the shoulder blades, bring the forearms to the level of the waist. The chest is expanded. On an inhale, slowly return to initial position and complete the required number of repetitions.
Exercise technique: Do not press your elbows to your sides, control the convergence of the shoulder blades on the rise, pull your shoulders down, keep your back absolutely straight. In the top position, look straight ahead to maintain the natural curve of the spine.
Case twisting
The abdominal muscles work.
To avoid spinal injuries, it is necessary to strengthen the press. This exercise is performed lying on a bench that completely repeats the curves of the spine. Lie on it so that the lumbar curve falls exactly on the roller of the bench. Bend your legs at the knees, feet together and rest against the platform. The hands are closed in front of the chest. Pull in your belly; with the effort of the abdominal muscles, slowly raise your shoulders and tear your shoulder blades off the bench. Pull the lower ribs towards the hips. Hold this position for a moment and just as slowly, as you exhale, return to the starting position. Perform the required number of repetitions.
Exercise technique: Throughout the exercise, the lower back is firmly pressed against the bend of the bench. When lifting, do not stretch your neck forward, otherwise you will injure cervical region spine and overstretch the muscles of the neck, and the press will work at half strength.
Flattening of the shoulder blades
The deltoid and trapezius muscles work, the muscles of the chest are stretched.
Starting position - standing. Feet shoulder-width apart, legs slightly bent at the knees. The shoulders are lowered, the shoulder blades are brought together and also lowered. The arms are bent at the elbows, the hands are at shoulder level, the elbows are not pressed to the sides, but are removed by 15–20 cm. Stretching the pectoral muscles, take the shoulders down and back as much as possible and connect the shoulder blades. Hold this position for 10-12 seconds. Perhaps even appear pain. Slowly return to the starting position. Perform the mixing 3 times, each time lingering in tension for 10-12 seconds and taking a break of 15-20 seconds between mixing.
Exercise technique: Make sure that your shoulders are as low as possible throughout the exercise. When you hold your shoulder blades together, imagine that a pencil is sandwiched between them and you should not “drop” it. Bring and spread the shoulder blades slowly - this should take at least 5-6 seconds.
Vertical traction in the simulator
work latissimus dorsi back, posterior deltoid and trapezius muscles of the back and shoulders.
Attach the long bar to the top cable pull machine. Sit on the bench of the simulator so that the upper thrust rollers do not touch the stomach. Grasp the plank with an overhead middle grip, raise your shoulders, and straighten your torso completely. Drop your shoulders. Bring your shoulder blades together while bending your elbows and lowering the bar of the simulator below the level of your chin. Return to starting position. Do 3 sets of 15-17 reps, resting 30-60 seconds between sets.
Exercise technique: When lowering the bar, do not tilt your back back - it is only permissible to arch slightly in the torso to pull your shoulders back. The angle between the hips and abdomen should not increase.
Bench press with bodybar
The pectoralis major muscle and the anterior head of the deltoid muscle work.
Lie on the bench, feet rest on the floor, legs bent at the knees at a right angle. The knees are located exactly above the ankles and do not go beyond the toes of the feet. Take the bodybar with an upper middle grip, tighten the press, pull in the navel, slightly flatten the shoulder blades, straighten your arms at the elbows, raising the bodybar at about bust level. As you inhale, lower your shoulders, gently bend your arms in elbow joint and, connecting the shoulder blades, lower the bodybar to the chest, to the level solar plexus. At the same time, strain the muscles of the upper back as much as possible and stretch the pectoral muscles. As you exhale, use your chest muscles to lift the bar above your chest again, returning to the starting position. Do 3 sets of 15-17 reps; rest interval - 60 seconds.
Exercise technique: When bending your arms, do not touch the chest with the bodybar. At the same time, spread your elbows to the sides and down; control the stretching of the chest muscles.
Trainer's recommendations: as a burden, you can take a bodybar or a barbell with “pancakes” weighing 1–2.5 kg. If you use dumbbells, then the distribution of the weight load will be incorrect, it will be difficult for you to hold the dumbbells on required distance and all efforts will be in vain. When lifting a bodybar or barbell in front of your chest, do not bend your arms at the wrists, try to keep them straight to avoid injury.
Superset 2
Exercises 6 and 7 are performed alternately, 1 set of 15-17 repetitions. As a result, you need to complete 3 sets of each exercise. The rest interval between sets is 1–1.5 minutes.
Isolated traction
The latissimus dorsi muscles and the scapular head of the deltoid muscle work.
Sit on the trainer horizontal thrust. Straighten your back, lower your shoulders, grab the handles of the simulator narrow grip(for the handle segments closest to each other); legs rest on the stands of the simulator. Keeping your lower back straight and your shoulders down, without bending over, spread your shoulder blades as far as possible and roll your shoulders forward. Pull your shoulders back as much as possible and, bending your arms at the elbow joint, connect the shoulder blades. Hold this position for a moment and slowly return to the starting position.
Exercise technique: Throughout the exercise, the press is tense, and the lower back is pressed against the bench. During breeding, the brushes move exactly in an arc; make sure your shoulders are always down. Control the convergence of the shoulder blades.
Breeding dumbbells
The muscles of the chest and shoulders work.
Raise the bench 30-40°. Lie on your back with your feet flat on the floor, your knees bent, and your knees just above your ankles. Tighten the press, pull in the navel. Take dumbbells weighing 1-2 kg. Bend your arms slightly at the elbows and raise them in front of your chest. Lower your shoulders, inhale and contract your shoulder blades, spreading your arms to the sides. Feel the stretch pectoral muscles. Continue spreading your arms, keeping them slightly bent at the elbows. Hold for a moment at the lowest point of breeding. After that, exhaling, bring your arms together with the effort of the chest muscles, raising your hands in front of your chest and straightening your elbows (not completely).
Exercise technique: This exercise will "work" only if you strictly control the position of the shoulders. They should remain as low as possible at all times, even when you straighten your arms.
Horizontal pull, sitting on the ball
The latissimus dorsi, trapezius and rhomboid muscles work.
This exercise is useful for tightening the back muscles and helps to get rid of unaesthetic folds. Position the ball 60-80 cm away from the lower cable pull machine.
Sit on a fitball. The back is straight, the feet rest on the floor, the knees are exactly above the ankles. Left hand slightly bent at the elbow, the left hand rests against the left thigh and is located perpendicular to its surface. The left shoulder is lowered and fixed. With your right hand, grasp the handle of the simulator and slightly move your right shoulder forward. Keeping the body straight, with the effort of the back muscles, take the right shoulder blade as far back as possible, as if trying to press it against the spinal column; at the same time slowly bend the right arm at the elbow and pull the right hand to the body. Hold for a moment and slowly return to the starting position: move the right shoulder blade away from the spine, straightening the right arm and slightly stretching the right shoulder forward. Perform the required number of repetitions, change the position to the opposite (now the working hand is left) and perform the exercise again. Do 3 sets of 15-17 repetitions, rest interval - 1-1.5 minutes.
Exercise technique: Throughout the exercise, the body remains motionless: do not bend the spine, do not rotate the torso. From the last erroneous movement, you should be “protected” by the hand resting on the thigh opposite to the working hand. Perform this exercise very slowly, breathe evenly and shallowly. Be sporty with!
