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

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Smooth posture is not only beauty and grace, but also a 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 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. 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 yours is suffering appearance, gait is disturbed, the stomach protrudes and the chest falls in. 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 save 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 way to prevent spinal curvature is to walk 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

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 associated with an 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 correctness of 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 acquire beautiful posture, preschool children and schoolchildren 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, use 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

After a week of regular exercise, flexibility will improve and 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 stooping 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 developing correct posture in children:

Exercises for back posture gym for girls:

Correct posture makes us visually slimmer. It also helps you breathe deeply, which means you spend more energy during workouts and regular activities. In addition, the correct position of the spine is the key to the high-quality functioning of all systems and organs of the body. Those who don't slouch are generally less likely to chronic diseases and have a stronger immune system.

We are used to thinking that if posture is bad since childhood, nothing will help in adulthood. In fact, you can always strengthen your muscles and teach yourself to walk, stand, and sit correctly. And this is easier for adults than for children, because they act more consciously. True, correcting posture is quite difficult. You will need specific strength and aerobic classes and at least 3 months of time.

Twenty years old

It will be useful for you to know that even serious scoliosis can be corrected if you take up the matter before the age of 27. So stop complaining about your tough textbook childhood and take action. Your muscles are already quite developed, but nevertheless, exercise power load in the gym with big scales you shouldn't yet.

If there are postural problems, you first need to strengthen your back with softer means. At the same time, you are bored in your Pilates class. There is a solution. You need two dance training in the style of hip-hop, funk, street jazz, and two classes called Core.

Dancing will teach you to move with a straight back and “return” your shoulder blades to the correct position from almost any position. They will also remove the “shoulder tension” and you will stop lifting them up, which means your trapezius muscles will no longer hurt.

Core – classes on special unstable platforms or Bosu hemispheres. They perfectly strengthen the latissimus dorsi muscles and transverse muscle The abs are the main muscles for your posture. Also, exercising on an unstable platform teaches you to maintain your posture in any situation and relieves stress on the spine. If you don’t have Core at your disposal, practice on a fitball or Power Plate.

Thirty year olds

If you have not been involved in fitness before, you should start gradually. At this age, you have a huge potential for developing strength, but quite a bit of time for training. Therefore, it is worth choosing the most “economical” programs that allow you to work your body from heels to crown in an hour.

Beginners to fitness should swim in the pool 2 times a week for 45 minutes and attend a Pilates Matwork class twice a week. If you're used to going to the gym five times a week, add a Body Ballet class for an extra workout on your legs. Before you start swimming in the pool on your own, hire a trainer to show you the technique. Lazy hanging on the side will not affect your posture in any way. Best style to “straighten your back” - breaststroke.

More advanced clients can try

Pilates Reform

– classes in special Pilates machines. In terms of load, they are identical to strength lessons, but do not put axial pressure on the spine, but allow you to strengthen the muscles in a gentle manner.

Forty years old

At this age, you need to concentrate not on the quantity of activities, but on their quality. You should try yoga. Suitable for beginners classical Hatha Yoga, and more “advanced” ones can choose one of the dynamic styles - Ashtanga, Vinyasa. Yoga should be practiced three times a week to achieve significant spinal traction. It’s better to work under the guidance of an instructor; as you improve, you can move on to independent studies Houses. Yoga classes will not only correct your posture, but will also serve as a prevention of osteochondrosis.

Additionally, you can choose either a moderate cardio workout on the elliptical or rowing machine, or swimming. Beginners can limit themselves to just one additional activity in Week

At any age, constant monitoring of posture is important. Buy comfortable furniture for work; your sitting position should not be tense. Choose comfortable shoes and do not forget to tighten your stomach and bring your shoulder blades towards your spine.

In this article we will show exercises for correct posture that everyone who goes to the gym should do. No wide back (in men) or pumped up buttocks (in women) will save you if your back is rounded and your shoulders are leaned forward. Everyone needs to work on correct posture. And for those who sit at the computer all day, and for the jocks who never leave the gym.

Don't panic, you won't need to add yoga poses to your workout routine. For correct posture, you just need to add emphasis on horizontal traction. That's all! Nothing fancy, just target your back and shoulder muscles with exercises that will help you maintain good posture. Have you ever seen the jocks who walk with their shoulders rounded forward? Don't be like that, straighten your shoulders!

Do the right deadlifts. Vertical rows can worsen your 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 thrusts.

Target the muscles of the upper back and back bundles delt(). Do high repetition exercises. Stay at the point of highest muscle tension, do the negative phase slowly.

Correct posture is the most important part healthy spine. At the same time, problems with posture occur not only among those who are chained to a chair for 8 hours a day, but also among professional athletes.

Cause of bad posture

The most obvious reason is a sedentary lifestyle. Smartphone, tablet - gadgets only make the situation worse. Even if you work out for an hour at the gym every day, how much time do you spend hunched over your smartphone?

The back muscles support the spine. The rear deltoid and large muscles are primarily responsible for correct posture. teres muscle, middle and lower trapezius, rhomboid muscles. And in classic training programs these muscles are not given enough attention.

Beginners often devote most of their training to and, and if they take on the back, it’s to make their back wider. The latissimus muscle is attached to the back of the upper third of the humerus and is responsible for rotating the shoulder outward (forward). Those. when you do lat exercises - pull-ups, pull-downs (any vertical rods) - you are exacerbating the problem with poor posture.

This doesn't mean you can't pump up your lats. This means that for proper posture you need the right balance of exercises - vertical and horizontal pulls.

Exercises for correct posture in the gym

Muscles of the back and shoulders that need to be trained for good posture:

rear delts (in green in the picture)
lower trapezius
teres major muscle

what muscles are needed for correct posture

Volume Training = Good Posture

Upper back muscles respond better to high-volume, high-repetition training. - heavy weights and few repetitions will not work here.

Standing row to the chin

Dynamic warm-up with elastic band

Reps: 8-12
Number of approaches: 3-5

When you pull the band towards you, hold for 1 second, with your elbows slightly higher than your shoulders, as in the video. Loosen the tension of the tape for 1 second, not sharply. Straighten your arms and immediately pull the band toward you, without resting.

Main Exercise: Cable Row

Reps: 12-20
Number of approaches: 5-9

While pulling the handle toward your face, squeeze your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid coasting.

“Finishing” with an elastic band

Reps: 30-50
Number of approaches: 2-4
Rest between sets: 30-45 seconds.

Keep it constant fast pace- do not linger either in the starting position or by pulling the elastic band towards you. For all 30-50 repetitions, make sure your elbows are slightly higher than your shoulders.

Seated Dumbbell Raise to Shoulders

Warm up at a fast pace

Reps: 10-15
Number of approaches: 3-5
Rest between sets: 10-25 seconds.

Take the elastic band with the handles in your hands, grip with your palms facing the floor. Bend forward so that your chest is above your knees (back straight). Spread your arms straight to the sides, hold at the top point for 1 second, and slowly lower your arms down.

Main exercise: seated dumbbell fly

Reps: 15-20
Number of approaches: 5-7
Rest between sets: 20-30 seconds.

Select 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 dumbbells that are too heavy. The goal is good posture, not a heavier dumbbell.

Finishing

Reps: 30-50 (including partial reps)
Number of approaches: 2-4
Rest between sets: 30-45 seconds.

If you think that in the main exercise you took very light dumbbells, then you need to find even lighter ones for finishing. Raise and lower your arms 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 arms as high as possible. The main thing is to finish 30-50 times without a break. As a reward, you will receive 30-45 seconds of rest, after which you need to do 2-3 more of the same approaches.

You are not limited to these exercises for correct posture. Any type of horizontal rows and exercises rear delta will do. The main thing is consistency and gradual increase in loads. Don't take on the heaviest weights right away. It is important to see progress - correct posture, and not take the heaviest dumbbell in the gym.

Correct posture has a huge impact not only on the ease of gait and the beauty of the figure, but also on the health of the spine in the first place. The spine is known to be supported by the back muscles, but If you don't do posture exercises, these muscles weaken. And this will sooner or later lead to a weakening of the spinal corset and provoke the formation of incorrect posture, which can result in a number of diseases.

We warn you right away that even if you constantly monitor your posture, but have long forgotten what physical exercises for posture are, then curvature of the spine cannot be avoided. That's why, to save the correct posture, step by step to the fitness club, where you can regularly do a set of posture exercises.

Before performing exercises to correct posture, you should warm up:

1. Clasp your hands in front of you. Now bend forward, pushing your stomach forward. Next, pull your stomach in and round your back.
2. Relax your arms and neck. Now start bending over until you feel a nagging pain in your lower back.
3. Do a regular hang on the bar

Effective exercises for posture with a bodybar

When choosing a bodybar, note that it should weigh a little more than your handbag. Therefore, the lightest bodybar will not work for straightening your posture.

The first exercise to correct posture:

- bending your elbows, inhale and press the bodybar to your stomach
- exhale and lower the bodybar

Second exercise for straightening your posture:

- lean forward and place your feet shoulder-width apart
- lower the bodybar below the knees
- without straightening, raise the bodybar just above the knees

Third exercise to improve posture:

- take the bodybar with a wide grip
- with bent arms lower it by the head
- while inhaling, raise your arms with a bodybar above your head
- exhaling, return the bodybar to the head

Exercises to form correct posture will help you put your figure in order in a short time and relieve aching pain in the lower back. Work out three times a week and do this set of exercises with a bodybar for posture in three sets of 35 times.

Correcting posture in the gym

A beginner in the gym cannot do without consulting a professional. However, if you are like a duck to water among the variety of exercise machines, then we are looking for a pulley block so that you can perform exercises on it to prevent and correct posture. Us both pulling a block behind your back and pulling a block to your belt while sitting will be useful.

The main thing here is to soberly assess your strengths, so you need to choose a weight that matches your physical characteristics so that exercises for correct posture do not result in injury.

When performing exercises to strengthen your posture, make sure that the back was straight, and the shoulder blades were brought together to the end.

Remember, while in the gym, your attention should be drawn to exercises for the arm muscles, because... they all put stress on the back muscles.

Where to go for correct and beautiful posture?

When thinking about your back health, be sure to think about Pilates. It was created specifically for people who have problems with the spine. Pilates exercises for posture may seem very easy and simple to do. However they give an enormous load and stretch to all the muscles of the body.

It is noteworthy that by doing a set of Pilates exercises for posture even once a week, you You can quickly forget about lower back pain and become the owner of beautiful posture.

The same can be said about therapeutic yoga. Almost all yoga exercises train the muscles of the back and spine.

If you don't want to go to the gym, you can start visiting the pool. Exercises to straighten your posture the pool will make your back perfect and healthy. In addition, there are no contraindications to this sport.

A set of exercises to correct your posture you can do it at home. All you have to do is find a video online that shows exercises for posture, and allocate a few minutes a day to practice.

What you need to know and do if your posture is poor

Monitor your posture periodically. To do this, go to the wall and lean your back against it. With correct posture, your shoulders, shoulder blades, head and buttocks will be pressed against the wall.

Remember that wearing high heels, as well as switching from low soles to high heels, causes back pain and poor posture.

Sleep on an orthopedic mattress, it will support your spine in correct position. This mattress is good for both prevention and correction of posture defects.

Make sure you are comfortable sitting at your workplace. At home an office chair can be replaced with a fitball. This will have a good effect on both posture and leg muscles.

Watch your posture. Be active - go to the gym or go to the pool, and you will forget about back pain. The doctor promises!