Training for posture correction. Exercises for posture in the gym How to get rid of stoop and form beautiful posture

Strengthening the back muscles is important for the formation of beautiful posture and a healthy body in general. Many people, in pursuit of an ideal back, make mistakes in training. In this matter, every wrong step can cause injury. We asked the famous Russian bodybuilder Alexander Fedorov to showthe 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.

Pull-down of the upper block behind the head- an exercise aimed at developing the latissimus dorsi muscles. It is performed while sitting on the machine: 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 that amateurs make is pulling their elbows back and hunching their 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- a basic exercise for the latissimus dorsi muscles. This exercise is performed on a machine while sitting, with your feet resting on the footrest. Alexander Fedorov focuses on maintaining the correct position of the legs and shoulders.

Important: Make sure your shoulders are level and your back remains straight. When performing block pulls to the waist, you should straighten your legs at the 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 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 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 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 a 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 area. 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 way to develop 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

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. There are universal exercises for the back and abdomen, with 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

The medicine ball is used to increase the load, strengthen muscles to form beautiful posture:

A set of exercises with dumbbells

After performing a simple set of exercises, it is advisable to complicate them with additional weight of 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 a 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 the classic version. Hands are placed on the floor, shoulder-width apart, and feet are placed on a 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 easy 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 exercises for posture are:

the most effective way to correct posture. 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 therapeutic exercise programs. 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 in the gym for girls:

A 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 proudly raised head, a long neck, straightened shoulders, a straight back with a natural arch. All this should look natural and beautiful. According to the definition of 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. Nerve endings extend from the spine to every muscle and organ in the body. 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 general strength training routine (3 times a week, 1–2 days rest between workouts). 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 spinal extensor muscles, rhomboids and trapezius muscles work.

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 your upper body. 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. The chest is 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 the cervical 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, posterior deltoid and trapezius muscles of the back and shoulders work.

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 toes. Take the bodybar with an upper-medium grip, tense your abs, pull in your navel, slightly squeeze your shoulder blades, straighten your elbows, raising the bodybar to about 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 of the 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 complete 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 horizontal row machine. 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 in your 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 unsightly 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. The left arm is 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!

Exercises in the gym can have a bias not only towards the development of strong muscles of large volumes. Some posture exercises in the gym will help improve the vestibular system, improve overall well-being and strengthen the body.

The effect of exercise on posture is very positive if done correctly. During this process, great attention should be paid to the back muscles. Their development will lead to correction of the shape of the spine, as well as strengthening of the entire muscular system.

How to have correct posture

For a straight back with well-developed muscles, it is not enough to constantly perform exercises in the gym. To consolidate your success, you must follow these recommendations:

What exercises in the gym can quickly correct your posture?

As mentioned above, the effect of physical exercise on posture is significant. But you shouldn’t get carried away with increasing weight, as this can, on the contrary, undermine your back and remove all the results previously obtained. Before starting the workout, you need to stretch your muscles well for 15-20 minutes. Pay special attention to the upper body.

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Example of warm-up exercises:

After warming up, you can start training your back for posture; for men, it is better to warm up with small weights.

Pull of the upper block behind the head. A very useful exercise that allows you to quickly pump up your entire back and improve the quality of your posture. But the main bias is given to the latissimus muscles.
Correct execution: sit on a bench, placing your knees under a special clamp, which will hold the body while performing the posture exercise, with greater reliability. Smoothly lower the block behind your back, hold for one second and return to the starting position. It should be remembered that the block must be pulled as you exhale, inhaling while moving backwards.
The first set of lat pulldowns should be done with minimal weight and very slowly. Even after an intensive warm-up, the muscles should be given a small load to improve posture. In the gym, the total number of approaches should be no more than 4, including the warm-up. 10-12 repetitions are enough.

Pull the lower block to the belt. Exercises on such a machine require constant control of your back. Just like pulling the upper block behind the head, it develops the latissimus dorsi muscles.
Correct execution: rest your feet on a special platform, take the handle and gently, while exhaling, pull it towards you. It is necessary to pull the block until the elbows touch the torso. You need to fix this position for one second at the edge of the body and return the block to its original state.
When pulling a block to the belt, you cannot arch your back and spread your elbows to the sides. This error creates additional stress on the spine. When bending your arms, your legs are fully extended at the knees. When extending, your knees should be slightly bent. At the end of the approach, returning the block to its original state, you can slightly bend your body and stretch your whole body. This action allows you to stretch the muscles after exercise and has a beneficial effect on your posture in general.
As with the previous exercise, the first set of rows should be performed with a light weight. Together with the warm-up, the total number of approaches should be no more than 4 times. 10-12 repetitions are enough.
Hyperextension. These posture correction exercises can be performed with or without weights. Do it carefully and smoothly, without sudden movements or jerks. You will need a special simulator. For beginners, it is better to do it on a fitball.
Correct execution: lie on your stomach and fix your legs under a special cushion. Lean forward and take a shallow breath. As you exhale, straighten your back until your torso is in a horizontal plane. Hold this position for one second and return to the starting point.
You should not arch your back too much, just straighten up correctly. Hyperextension is classified as a low-risk posture exercise. But even a few extra kilograms, if done incorrectly, can increase the load on your back several times. The first approach should be done without weight, concentrating all attention on the correct execution. Subsequent approaches can be performed with or without weight. The exercise is performed 12-15 times, no more than 5 approaches along with the warm-up.

Let's sum it up

The role of physical exercise in the formation of posture is very great. To achieve good posture, you should spend at least 3 days a week in the gym. The remaining days can be set aside for rest, but correcting posture without exercise equipment and additional weight is very useful. If the above exercises cannot be performed correctly, you should purchase an introductory training session with a trainer. It should be recalled that Pilates for posture has the same beneficial effects as physical activity.