Group training "Healthy back" is
The main support of our body, its condition directly affects the health of our internal organs. Many fitness enthusiasts, focusing mainly on the desire to lose weight or gain muscle mass, do not pay due attention to the health of the spine, although, as a rule, they already come to classes with a whole bunch of back diseases. Such people are contraindicated in lifting heavy weights, jumping and many other exercises. And it is for such people that the “Healthy Back” direction is taught in our studio.
Back health is almost in the first place. Feeling tired, uncomfortable, back pain - all these are common symptoms. The reason is a sedentary lifestyle, sedentary work, stress, trauma and much more. Such a lifestyle, unfortunately, leaves its imprints ... Scoliosis, kyphosis, lordosis and protrusions are the consequences of weakening the muscles of our spine. We will try our best to improve your well-being.
The spine is the basis healthy body. It is necessary to monitor his condition, since the load on the spine is enormous! The "Healthy Back" system is one of the softest varieties of fitness aimed at working out the muscles that hold the spine in correct position. You need to work on your health regularly.
The HEALTHY BACK program suggests the direction of the exercises:
- On the formation of strong and strong muscles of the spinal corset;
- To teach to evenly distribute the load between different parts of the back;
- To strengthen the abdominal muscles;
- To improve the overall tone of the body through physical activity.
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Prevention of spinal diseases in Trinity Dance
We all know very well that our overall health depends on the condition of the spine, which is why it is extremely important to monitor it. The dance school Trinity Dance offers everyone to do an easy form of fitness that allows you to work out all muscle groups without overloading them. In addition, with regular attendance, your healthy back will convince you of the effectiveness this method and will bring you back to a great state of health. You can sign up for classes at any convenient time by visiting one of our studios or by purchasing a subscription directly on the website.
teachers
Anastasia, Moscow
Stretching and contempo classes with Choi Stas are always held in a positive atmosphere. Stas has incredible energy, you always come out of training recharged and in good mood:) I like the way the lessons are structured. In 2 hours (stretching + contempo) we manage to stretch well, pump up muscles, work on the dance base, and, of course, learn new choreography. Stas gives interesting versatile choreography, there is always something to work on and where to grow. I like the approach in training to work for the result, for development, and not just move after a working day in the office :)
Anna Kotova, Moscow
Hello) I have been studying with Polina for a year! And each dance performance is a masterpiece, she seems to sing with her body) Polina is patient and attentive to her students! Thank her for everything!
Almost every girl goes to a fitness club for flat tummy and pumped booty. However, not everyone realizes that, no matter how beautiful individual parts of the body are, general form figures will not be perfect if there are problems with the spine.
Many do not suspect that their ailments are connected precisely with the back. Sleep problems, fatigue and lethargy, pain in the occipital region, neck pain, aching pain in the back, legs, buttocks, morning pain in the chest and lumbar region can be an indicator of a deterioration in the condition of the spine ... Perhaps it's time for you to go to the gym?
” "Healthy Back" is one of the softest varieties of fitness aimed at working out the muscles that hold the spine in the correct position.
The Healthy Back fitness programs do not have a single standard, the exercise systems are copyrighted. Therefore, we decided to learn first-hand information: Oksana Goncharova is a trainer and author of her own methodology, according to which she has been successfully practicing for more than two years.
Our reference: Oksana Goncharova. Author of the course "Healthy back", certified trainer in yoga, bodyflex and aerial yoga, creator of Bodyflex school by Oksana Goncharova.
- Oksana, please tell us how you came to create the Healthy Back program?
I am a certified trainer in various areas: yoga, aerial yoga, body flex ... Questions about my own health led me to create a special program aimed at improving the back. After I managed to solve my problems on my own, it became clear that I needed to collect all the knowledge and create a course that could be useful to other people. I collected exercises from almost all types of yoga, Chinese articular gymnastics, bodyballet, stretching, Pilates and many other practices. The program is based on the principle of harmony - all exercises are anatomically justified.
This recreational gymnastics Can be used by people of all ages and levels physical training. It is also suitable for solving special tasks, for example, for rehabilitation after an illness.
” - There are no special contraindications, but in some cases a doctor's consultation is required.
- How is the training going?
As in other programs, there is a warm-up, the main part (strength) and the final stretch. Practically not used optional equipment. The main idea is that people can study anywhere, without being tied to sports equipment. All movements are performed smoothly, but at the same time, dynamically. My course includes stretching and strengthening the lower body (muscles abdominals, small pelvis, knee joints and feet), for the study and liberation of muscles shoulder girdle. We pay great attention to the cervical region.
- What effect can be obtained from the lesson?
In the process of training, muscles are strengthened and blocks of the cervical, thoracic and lumbar. As a result, a person has a good range of motion, improves overall well-being, and, accordingly, the state of the body and soul is harmonized.
” - In addition, classes have a positive effect on coordination of movements, stretching, form beautiful walk. When the state of the upper shoulder girdle is normal, the cervical-collar zone is relaxed, we literally flutter - the movements become so easy!
Oksana, show some exercises that are suitable for people with in a sedentary manner life for the daily prevention of problems with the spine.
Our today's set of four exercises will be aimed at relieving the load on the muscles of the neck and shoulders.
Exercise 1.
Starting position: Stand up straight, feet shoulder-width apart. Hands bent in elbow joint, palms up.
Raise the right shoulder up and down two times, the neck remains straight, the head is straight. Then we turn our head in the opposite direction from the working shoulder (the chin is parallel to the floor). We change sides. We repeat the exercise 3-4 times on each side.
Exercise 2. "Prometheus"
The starting position is the same. Raise the brush and stretch it forward to the height of the face. Feel how the muscles that lower the scapula are stretched, carefully and with effort we stretch far forward, leaving the body motionless. Then we take the elbow far back, the shoulder remains motionless.
Doing this move twice right hand, then change sides and raise and lower twice left hand. The number of such approaches is 3-4 times on each side.
Exercise 3. "Table"
Starting position: kneel down and assume the “table” position. Fingers on the palms stand firmly on the floor and look forward, knees wide hip joints. The back is straight, the stomach is tucked up. Lumbar deflection is flattened.
We rise with the help of the shoulder blades on straight arms, and, as it were, grow up, then, on absolutely straight arms, we lower ourselves closer to the floor (similar to push-ups). The amplitude is small, the stroke range is about 10 cm! We perform 8-10 times.
Exercise 4
Starting position "plank". Heels at the extreme point, fingers on the floor tightly, the back is even. The same “push-ups” only in the “Planck”, arms are straight. We perform 8-10 times.
Exercises can be performed separately from each other and in a complex alternately. We are working on the muscles that raise and lower the shoulder blades. Thus, you, as it were, are doing yourself a shoulder massage beloved by everyone, only “from the inside” Love yourself and feel your beauty!
Click on the photo to enlarge.
In our studio, group health-improving classes are held according to the Healthy Back fitness program. Posture correction, maintaining and improving joint flexibility and mobility, general health and wellness - all this can be achieved without heroic effort. Classes are based on proven techniques and designed to give you results regardless of your basic fitness level.
Benefits of the Healthy Back Program
Physical inactivity, stress, prolonged sitting at a computer or a desk, malnutrition, intoxication due to viral diseases - all this leaves its mark on the condition muscle tissue and liaison apparatus. The result can be chronic fatigue syndrome, impaired joint mobility, or muscle pain due to spasm.
The Healthy Back program is an easy fitness regimen that allows you to:
- to fill the need for motor load of all muscle groups;
- restore optimal circulation in the body of blood and lymph;
- correct the elasticity of muscles and ligamentous apparatus;
- improve sensory feedback (tissue sensitivity to external and internal stimuli);
- optimize the balance of excitation and inhibition processes in the nervous system.
Classes are designed in such a way as to give the necessary effect to people of any age. The result is the elimination of stoop, the general tone and vigor of the body, increased performance and improved efficiency. mental activity(increase in attention, memory, acceleration of decision-making processes, etc.). The Healthy Back program activates the body's natural mechanisms of self-regulation, slows down the aging process and the formation of age-related pathologies.
For such an increase in the quality of life, you do not need a significant investment of resources - neither temporary nor material. Our studio is located within walking distance from the metro station, so it is convenient to get to classes from anywhere in the city.
Being healthy and energetic in our time is a necessary component of success. You can take the first step in this direction right now - sign up for trial lesson to see for yourself the simplicity and comfort of the Healthy Back fitness program. We will definitely contact you to agree on a convenient time in accordance with the occupancy of the groups.
A healthy back is a technique that allows you to remove clamps in the lumbar, chest and cervical region spine, improve flexibility, get rid of back pain and prolong youthfulness of the joints.
Healthy back: for body and soul
A healthy back is a set of exercises, during which all the muscles of the body are included in the work, with an emphasis on the back. The main difference between this method and other classes is the slow pace of exercises and a deep concentration on internal sensations. This exercise allows you to include in the work those muscles that are not involved in normal sports. Keeping the body in balance gives an unusual load and sharpens attention to oneself. At the same time, the "Healthy Back" technique is so thought out and safe that it is used when working with spinal injuries.
These classes are ideal for those who get tired of the fast pace of life. With pleasant music under the guidance of an experienced teacher, you will master a set of exercises, relax and get distracted from a busy schedule and eternal haste.
Healthy back: a unique method of recovery
Each next movement continues the previous one, the end of one exercise is the beginning of the next. In exercises, smoothness is important, it is the key to harmonious transformation.
The uniqueness of the method lies in integrated approach. Exercise affects the entire body at the same time. The slow pace of exercise makes it safe for people of all ages. " healthy back"Even pregnant women can do it. Soft and smooth exercises strengthen the muscles of the abdomen, pelvis and back, which is important during the period of bearing a baby. These exercises help young mothers get back in shape and adjust their weight.
Regular exercise will help get rid of back pain, strengthen muscle corset, improve posture, develop endurance and coordination of movements. These classes are a good addition to the Twine School program, they allow you to remove the clamps in the back, which helps to quickly master the twine.
