Exercises for posture in the gym and at home. Exercises for back posture in the gym, at home for girls, women, teenagers. How to perform, pictures and videos Exercises in the gym to correct posture

Exercises for posture should become regular from the age of 4, when the skeleton is formed and the back muscles develop. Their implementation throughout life is a good prevention and method of eliminating spinal deformities. Correct posture is attractive appearance, energy and self-confidence.

Beautiful posture is a straight back and straightened chest:

Causes of poor posture

Changes in the spinal column lead to:

Consequences of poor posture

Poor posture affects the functioning of all body systems, spoils the appearance, and changes the gait:

Tests for correct posture

To check the correct posture, exercises and tests are performed:

A set of exercises at home

Exercises that do not take much time form the habit of “holding” your back:

A set of exercises in the gym

Exercises for children

To purchase beautiful posture, preschool children and school students can perform the same set of exercises. With preschoolers you need to do short and low-intensity training in the morning or afternoon. With age, the intensity of exercise should increase.

For teenagers, “adult” simple exercises can be taken, with fewer approaches.

Examples of exercises for preschoolers:

Exercises for schoolchildren:

Supine position. Rotate imaginary pedals.
Lying on your back, place your feet on the floor. For five seconds, lift your pelvis off the floor and lift it as high as possible.
With your arms around your knees, roll on your back from your head to your tailbone.

Exercises for girls and women

Exercises for female posture and beautiful back are aimed not only at strengthening the muscle frame, but also at creating a thin waist, high chest and eliminating fat deposits in the back. For women, it is important to tone the muscles, and not to achieve muscle manifestation.

The load should be smooth and regular:

Exercises for boys and men

For men whose muscles are naturally more developed, the best remedy to form a healthy posture is a horizontal bar. Exercises on the horizontal bar will not only strengthen your back, but will also create beautiful muscle definition.

The simplest and most effective exercises include the following:

Amosov complex

Exercises for back posture by Academician Amosov are performed in 20 approaches:

A set of Chinese exercises

Classes relax, develop chest muscles, eliminating stoop:

A set of Japanese exercises

Not difficult exercises that take a few minutes a day, forming a graceful posture:

A set of yoga exercises

A week later regular classes flexibility will improve, the habit of “holding” your back will appear:

A set of exercises for the back and abs

Good posture means a strong back and strong abs. Exist universal exercises for the back and abdomen, with the help of which you can maintain ideal posture.

The exercises are as follows:

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochodrosis and the formation of beautiful back posture:

A set of exercises with a heavy ball

Medicine ball used to increase load, strengthen muscles to form beautiful posture:

A set of exercises with dumbbells

After execution simple complex exercises, it is advisable to complicate them extra weight dumbbells:

“Plank” and “side plank” for correcting posture

A complex exercise that tones the muscles that stabilize the spine. 2-3 approaches of 30 seconds are enough to get good load.

The exercises are performed as follows:

Exercises on the horizontal bar

Exercises on the horizontal bar improve flexibility and relieve back tension. This is important for the formation of beautiful posture.

The simplest exercises include the following:

Wall exercises

Chair exercises

Exercises stretch the pectoral, cervical, and trapezoidal muscles, increasing their elasticity, thereby correcting posture.

Push-ups

Push-ups for posture are somewhat different from classic version. Hands are placed on the floor, shoulder-width apart, and feet are placed at gymnastic ball(fitball).

The instability of the ball forces you to balance during push-ups. As a result, the muscles that keep your back straight are strengthened and developed.

Cross split stretch for beautiful posture

Elastic muscles form beautiful posture, thin waist And light gait.

Stretching exercises should be performed after intense muscle warming:

Prevention of poor posture

Prevention of changes in posture is a set of measures, including:

According to orthopedists and instructors, special physical exercise for posture is:

most effective method posture correction. These complexes are simple, do not take much time, and if performed regularly will lead to noticeable results in 2 weeks;
publicly available and effective measures to strengthen posture. There are practically no contraindications to their implementation. In combination with massage, they will eliminate stoop and quickly normalize spasmodic muscles;
methods recognized by official medicine (in particular the complex of Academician Amosov), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

Many of the exercises presented are used in programs therapeutic exercises. To improve your back posture, you need to exercise regularly, and to enhance the effect, you can add swimming.

Video about exercises for back posture

Exercises for shaping correct posture in children:

Exercises for back posture gym for girls:

Reading time: 26 min

Even posture is not only beauty and grace, but also healthy spine. Poor 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 and relaxed. If supporting a straight back is accompanied by additional efforts or tension in the spinal region, then most likely we can talk about poor posture (or stooping).

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. Slouching can cause many various diseases, and if you don’t do exercises to correct your posture, this can lead to serious problems.

Poor posture and stooping can provoke:

Acute back pain
Chronic fatigue
Intervertebral hernia and protrusion
Osteochondrosis
Poor circulation
Compression of internal organs
Dizziness and general malaise

In addition, with poor posture your appearance suffers, your gait is disrupted, your stomach protrudes and your chest sinks. Therefore, both from a health and an aesthetic point of view, stooping has extremely negative consequences. However, there is also good news. Regularly performing posture exercises will help straighten the spine, minimize slouching and relieve back pain.

Before moving on to posture exercises, let's look at the basic rules that will help you maintain a healthy spine.

You need to constantly monitor correct posture - when you walk, when you sit, when you stand. Pay attention to the position of the body: shoulders straightened and lowered, chest looking forward, spine straight, stomach tucked. When walking, try not to look at your feet.
To maintain correct posture you need a strong muscle corset. In addition to doing the exercises suggested below, we also recommend working on your abdominal and back muscles.
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 from work to warm up your back and your whole body. We recommend watching: Exercises for office gymnastics.
When bending (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 objects, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.
Choose comfortable casual shoes. Heels put serious stress on the spine and also provoke poor posture.
A sedentary lifestyle is the source of many problems, including dysfunction of the spine. Try to move more daily. You can look at ours.
To prevent back disease and poor posture, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.
It is better to buy an orthopedic brace for posture only after consulting a doctor. Otherwise, you run the risk of fixing an incorrect back position due to the bandage, rather than correcting it.
Many of us spend a lot of time in sitting position, That's why correct landing at the table plays a vital role in maintaining posture.

Video for correcting posture

1. A set of exercises for posture and a healthy back

2. How to get rid of stoop and create beautiful posture

3. Beautiful posture in five minutes a day

4. Gymnastics for posture and back strengthening

5. Exercises for the back and beautiful posture

IN beautiful girl combines a lot of attractive features. It is impossible to say that a girl is attractive if she slouches or hunches over. Therefore, special attention should be paid to beautiful posture from childhood. What is included in the concept of “beautiful posture?” This is a head held high Long neck, straightened shoulders, straight back with a natural arch. All this should look natural and beautiful. By definition V.I. Dahl, posture is a combination of harmony, majesty and beauty.

A super complex created by a real pro will help you achieve beautiful posture. This set of exercises is designed specifically to correct posture. With its help you can strengthen the muscles and ligaments of the spinal column!

Exercises to correct posture

This complex is designed specifically to help strengthen the muscles and ligaments of the spinal column. 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 to perform the main part of the complex, which contains 5 exercises.

How does a training program for posture correction work?

Exercises 1 and 2 of the introductory part make up a superset. The main part of the superset consists of exercises 6 and 7. With their help, you will learn to synchronize and balance the work of the chest and back muscles. Exercise 6 works the small muscles of the upper back and shoulders, while exercise 7 focuses on strengthening the chest muscles that straighten the shoulders.

The spine is the basis of your health

The spinal column - without it, an ordinary person would not have a chance not only to walk and run, but even to stand without assistance. From the spine to every muscle and organ in the body there are nerve endings. If you have poor posture, they get pinched between the vertebrae, and the “daughter” part of the body begins to act up: your heart and liver hurt, your shoulder hurts, and your vision deteriorates. If you set a goal to improve your posture, take the advice of a professional trainer.

Correctly formed posture through training and a strong muscle corset help us feel absolutely healthy, increase vitality and immunity.

The author of the complex is 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 execution are important. Work slowly, thoughtfully, monitor the tension in the desired muscles, focus on working the back muscles and sufficient stretching of the chest muscles. It is very important to ensure that your shoulders are always lowered when performing any of the exercises I suggest, otherwise actions aimed at strengthening your back will not bring the desired result. Watch your breathing: exhalation occurs at the end of the effort.”

Exercises to correct posture

Training plan. Include these exercises as part of your overall 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 exercise. This could be walking or running on a treadmill.
Hitch. Be sure to do some stretching exercises. You can hang on the horizontal bar or, on all fours, alternately arch your back and bend at the lower back in a “cat-like” manner.
Equipment. This complex is designed to be performed in the gym.

You will need:

bench;
bodybar weighing 7 kg;
hyperextension simulator;
fitball;
lower cable pull simulator;
upper cable pull simulator;
a bench with an anatomical curve and a platform for resting your feet;
a pair of dumbbells 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, rhomboids and trapezius muscles.

Stand on the stand of a hyperextension machine set at a 45° angle. Straight legs - shoulder width apart, knees not tense. The hips are pressed tightly against the pad of the machine, at the level of the pad or higher. But not lower! Tighten your abs, keeping your back straight, lower top part housings. Bend your arms at the elbows, almost at a right angle, cross your fingers; elbows tend to the floor. Keeping your abs tense and your shoulders down, use your back muscles to slowly lift your body while squeezing your shoulder blades. The body should form a straight line from the heels to the crown. Keep your arms bent at the elbows; bringing your shoulder blades together, bring your forearms to waist level. Rib cage straightened. As you inhale, slowly return to the starting position and perform the required number of repetitions.

Exercise technique: Do not press your elbows to your sides, control the contraction of your shoulder blades as you 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.

Twisting the body

Abdominal muscles work.

To avoid spinal injuries, you need to strengthen your abs. This exercise is performed lying on a bench that completely follows the curves of the spine. Lie on it so that the lumbar curve falls directly on the bench bolster. Bend your legs at the knees, feet together and resting on the platform. The hands are clasped in front of the chest. Pull your stomach in; Using your abdominal muscles, slowly raise your shoulders and lift your shoulder blades off the bench. Pull your lower ribs towards your hips. Stay in this position for a moment and just as slowly, while exhaling, return to the starting position. Perform the required number of repetitions.

Exercise technique: Throughout the entire exercise, the lower back is pressed tightly against the bend of the bench. When lifting, do not stretch your neck forward, otherwise you will injure yourself. cervical region spine and overstretch the neck muscles, and the abs will work at half strength.

Reduction of the shoulder blades

The deltoid and trapezius muscles work, and the chest muscles 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. While stretching the pectoral muscles, move the shoulders down and back as much as possible and bring the shoulder blades together. Stay in this position for 10–12 seconds. There may even be pain. Smoothly return to the starting position. Perform the mixing 3 times, holding tension for 10–12 seconds each time and taking 15–20 seconds of rest between mixings.

Exercise technique: Make sure to keep your shoulders as low as possible throughout the exercise. When you keep your shoulder blades retracted, imagine that a pencil is clamped between them and you should not “drop” it. Retract and spread your shoulder blades slowly - this should take at least 5-6 seconds.

Vertical row in the simulator

The latissimus dorsi muscles work back beam deltoid and trapezius muscles of the back and shoulders.

Attach a long bar to the overhead cable machine. Sit on the machine bench so that the upper support rollers do not touch your stomach. Grasp the bar with an upper-medium grip, raise your shoulders, and fully straighten your torso. Drop your shoulders. Squeeze your shoulder blades together while simultaneously bending your elbows and lowering the bar of the machine below chin level. Return to the starting position. Perform 3 sets of 15–17 repetitions, resting 30–60 seconds between sets.

Exercise technique: When lowering the bar, do not lean your back back - it is only permissible to slightly arch your torso to pull your shoulders back. The angle between the hips and the abdomen should not increase.

Press with bodybar

The pectoralis major muscle and the anterior head of the deltoid muscle work.

Lie on a bench, feet resting on the floor, legs bent at the knees at a right angle. The knees are located exactly above the ankles and do not extend beyond the balls of the feet. Take the bodybar with an upper-medium grip, tense your abs, pull in your navel, slightly squeeze your shoulder blades, straighten your arms at the elbows, raising the bodybar to approximately bust level. As you inhale, lower your shoulders, smoothly bend your arms at the elbow joint and, bringing your shoulder blades together, lower the bodybar to your chest, to the level solar plexus. At the same time, tighten your upper back muscles as much as possible and stretch your pectoral muscles. As you exhale, use your chest muscles to lift the barbell above your chest again, returning to the starting position. Perform 3 sets of 15–17 repetitions; rest interval - 60 seconds.

Exercise technique: When bending your arms, do not touch the bodybar to your chest. At the same time, spread your elbows to the sides and down; control the stretching of the chest muscles.

Trainer's recommendations: As a weight, you can take a bodybar or a barbell with “pancakes” weighing 1–2.5 kg. If you use dumbbells, the distribution of the weight load will be incorrect, it will be difficult for you to hold the dumbbells at the required distance, and all your efforts will be in vain. When lifting a body bar or barbell in front of your chest, do not bend your 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 perform 3 sets of each exercise. The rest interval between approaches is 1–1.5 minutes.

Isolated traction

The latissimus dorsi muscles and the scapular head of the deltoid muscle work.

Sit on the exercise machine horizontal thrust. Straighten your back, lower your shoulders, grab the handles of the machine with a narrow grip (the segments of the handles closest to each other); the legs rest on the stands of the exercise machine. Keeping your lower back straight and your shoulders down, without bending, spread your shoulder blades as far as possible and move your shoulders forward. Pull your shoulders back as far as possible and, bending your arms at the elbow joint, bring your shoulder blades together. Hold this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the entire exercise, the abs are tense and the lower back is pressed against the bench. During the spread, the hands move exactly in an arc; Make sure your shoulders are always down. Control the retraction of your shoulder blades.

Dumbbell flyes

The muscles of the chest and shoulders work.

Raise the bench 30–40°. Lie on it with your back, feet resting on the floor, legs bent at the knees, and knees directly above the ankles. Tighten your abs, pull your navel in. 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 squeeze your shoulder blades together, spreading your arms out to the sides. Feel the stretch pectoral muscles. Continue to extend your arms, keeping them slightly bent at the elbows. Pause for a moment at the lowest point of the spread. After this, exhaling, using the force of your chest muscles, bring your arms together, raising your hands in front of your chest and straightening your elbows (not completely).

Exercise technique: This exercise will only “work” if you strictly control the position of your shoulders. They should remain as low as possible at all times, even when you straighten your arms.

Horizontal row while sitting on a ball

The latissimus dorsi, trapezius and rhomboid muscles work.

This exercise is useful for tightening the back muscles and helps get rid of unaesthetic folds. Place the fitball at a distance of 60–80 cm from the lower cable traction machine.

Sit on a fitball. The back is straight, the feet rest on the floor, the knees are directly above the ankles. Left hand slightly bent at the elbow, the left hand rests on the left thigh and is located perpendicular to its surface. The left shoulder is lowered and fixed. With your right hand, grab the handle of the machine and slightly move your right shoulder forward. Keeping the body straight, using the force of the back muscles, move the right shoulder blade as far back as possible, as if trying to press it to the spinal column; at the same time slowly bend your right arm at the elbow and pull your right hand towards your body. Pause for a moment and slowly return to the starting position: move your right shoulder blade away from your spine, straightening your right arm and slightly extending your right shoulder forward. Perform the required number of repetitions, change the position to the opposite (now the working hand is the left) and perform the exercise again. Do 3 sets of 15–17 repetitions, rest interval is 1–1.5 minutes.

Exercise technique: Throughout the entire exercise, the body remains motionless: do not bend the spine, do not rotate the torso. You should be “protected” from the last erroneous movement by the hand resting on the thigh opposite the working hand. Perform this exercise very slowly, breathe evenly and shallowly. Be sporty with!

Strengthening the back muscles is important for the formation of beautiful posture and healthy body generally. Many are in pursuit of perfect back make mistakes in training. In this matter, every wrong step can cause injury. We asked the famous Russian bodybuilder Alexander Fedorov to show best exercises to strengthen the skeletal corset.

Basic exercises for back training:

Hyperextension- a swing-extensor exercise that affects the muscles of the back and buttocks has a fairly low level of injury risk. The exercise is performed on a special simulator. To do this, you need to lie on your stomach, rest your legs under the cushion and bend forward, and then, while inhaling, stretch upward. It is important to adjust the machine to your height so that you can easily swing your back with full amplitude.

Important: When performing hyperextension, you need to keep your back straight, otherwise, it will not be your back that will sway, but your buttocks.

For maximum productivity, your hands should be held behind your head or locked in front of you, as the most titled bodybuilder Alexander Fedorov advises. “Eagle swings,” as hyperextension is popularly called, can be done with weights, for example with a 10 kg weight plate, but this will increase the risk of injury. Therefore, we advise women to do this exercise at a slow pace with a delay at the top point.

Traction upper block Per head- an exercise aimed at developing the latissimus dorsi muscles. It is performed while sitting on the simulator: legs under the roller, and hands pulling the handle behind the head. It is important to keep your elbows in line with your body or even move them slightly forward. A common mistake the amateur becomes moving his elbows back and hunching his back. Try to determine for yourself a weight that you can handle without breaking your technique. The counterweight of the crossbar should “pull” upward.

Important: Breathe evenly, as you exhale, pull your arms towards you, and as you inhale, stretch: the weight pulling upward can help you do a good stretch.

Lower block row to the waist while sitting - basic exercise on the latissimus dorsi muscles. This exercise is performed on a machine while sitting, with your feet resting on the footrest. Alexander Fedorov focuses on compliance correct position legs and shoulders.

Important: Make sure your shoulders are level and your back remains straight. When performing block rows to the belt, you should straighten your legs in knee joint, and when extending your arms, try to stretch forward along with your body. This stretches the muscles during the exercise, preventing acidification and reducing the risk of injury.

Pull-ups on Gravitron- These are pull-ups on a special machine with a counterweight. Ideal for women who cannot pull themselves up on a regular bar. In this exercise, not only the back muscles are pumped, but also, depending on the grip, the biceps and deltoids.

Exercises for posture in the gym and at home. Exercises for back posture in the gym, at home for girls, women, teenagers. How to perform, pictures and videos Exercises in the gym to correct posture

Causes of poor posture

Consequences of poor posture

Tests for correct posture

A set of exercises at home

A set of exercises in the gym

Exercises for children

Exercises for girls and women

Exercises for boys and men

Amosov complex

A set of Chinese exercises

A set of Japanese exercises

A set of yoga exercises

A set of exercises for the back and abs

A set of exercises with a gymnastic stick

A set of exercises with a heavy ball

A set of exercises with dumbbells

“Plank” and “side plank” for correcting posture

Exercises on the horizontal bar

Wall exercises

Chair exercises

Push-ups

Cross split stretch for beautiful posture

Prevention of poor posture

Video about exercises for back posture

Correct posture: basic rules

Top 30 exercises to correct posture

2. Bend over with hands behind back

3. Wall support

8. Twisting in table position

26. Back crunch to one side

27. Back twist to the side

Video for correcting posture

1. A set of exercises for posture and a healthy back

2. How to get rid of stoop and create beautiful posture

3. Beautiful posture in five minutes a day

4. Gymnastics for posture and back strengthening

5. Exercises for the back and beautiful posture

Exercises to correct posture

How does a training program for posture correction work?

The spine is the basis of your health

Exercises to correct posture

Superset 1

Trunk extension

Twisting the body

Reduction of the shoulder blades

Vertical row in the simulator

Press with bodybar

Superset 2

Isolated traction

Dumbbell flyes

Horizontal row while sitting on a ball