Exercises for posture in the gym and at home. Exercises for correct posture in the gym (video) Training for posture in the gym

Strengthening the back muscles is important for the formation of beautiful posture and healthy body generally. 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.

Traction upper block Per 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 - 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.

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 correct posture, which can result in a number of diseases.

We warn you right away, even if you constantly monitor your posture, but have long forgotten what it is physical exercise for posture, 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 exercises for posture.

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, please note that it should weigh a little more than your handbag. Therefore, the lightest bodybar will not be suitable 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 a bodybar wide grip
- with bent arms we lower it behind 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

IN gym a beginner 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 a tremendous 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 in the pool will make you perfect and healthy back . 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 keep your spine in the correct position. This mattress is good for both prevention and correction of postural 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!

The formation of correct posture should begin from childhood. To do this, you need to regularly perform gymnastic exercises and cultivate such a way of life 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

To better understand what posture is, you need to know what makes it up. Several anatomical structures take part in the formation of our posture, these include:

. It consists of several curves (lordosis, kyphosis), which are fundamental in the development of anatomically correct back position.
. Some muscle fibers are attached to the spinal column and are responsible for its support, flexion and extension. What muscles form posture? These are mainly paravertebral (deep), superficial (trapezius, splenius, latissimus) and other muscle fibers.
Secondary formations. Also, ligaments, intervertebral discs and anatomical features of the vertebrae take part in the formation of correct posture.

Of all of the above, it is precisely necessary to “pump up” to help the spine form a beautiful and correct posture. To achieve this goal, you need to visit the gym or do some fitness at home.

Criteria for correct posture

How to distinguish the normal arrangement of the bones of the spine from a developing pathology of the back? First of all, some types of pathological changes can be identified:

A simple medical examination ( shoulder girdle has different heights on the right and left, a strong tilt of the spine forward or backward, and its deviation to the side).
Instrumental methods (x-ray, magnetic resonance imaging, computed tomography).
On your own at home. To do this, you need to stand with your back to the wall, leaning on your head, shoulder blades, and sacrum; in this position, the distance between your neck and back should be approximately 5 cm. If there is a large distance during this test, then you may have a curvature of the spine and incorrect posture.

To prevent the development of such pathological complications or for treatment, perform regular exercises.

Training

There are many exercises you can do in the gym, but not all of them have the same effect on your back muscles. The most beneficial strength movements will be:

Wide grip pull-up. The essence of the exercise is to bring the shoulder blades together as much as possible and physiologically stretch the vertebrae. If you cannot pull yourself up, then you can simply hang, additionally weighing your legs with a load. When pulling up, the head should look straight ahead and not rise up. The main force effect is aimed at the latissimus dorsi muscle.

Hyperextension. It is performed on a special simulator, where we rest our pelvis on a soft cushion, and our legs are fixed with our heels. Next, we perform a swing-extension exercise, which is safe to perform if the technique is followed. When bending and extending, the arms are behind the head, which increases the load on the back muscles. For more advanced people, you can pick up dumbbells. It is important to note that when performing this exercise the back must be straight, otherwise the main physical impact will not be on it, but on the muscles of the buttocks.
Swing your arms with dumbbells. First of all, choose the optimal dumbbell weight for yourself. They should not quickly tire the arm muscles. With this exercise you train the shoulder girdle and the muscles adjacent to the shoulder blades. Swings can be performed to the sides and forward.
Bent over 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, and when bending your arms, try to bring your shoulder blades together as much as possible.
Pull a horizontal block to the belt. When we move the handle of the exercise machine towards ourselves, we tilt our back a little (10–15 degrees), and when we return, we lean forward.
Lever rod. It has a similar training mechanism, but allows you to adjust the weight of the load. Can be performed with one hand (not advisable) to train individual muscles.
Raising your arms to the sides with additional resistance. The mechanism of action is similar to the dumbbell swing, but has a greater effect on pectoral muscles and on the shoulder girdle.

When performing any posture exercise, it is important to control the position of your back; it should not be slouched, bent or twisted, only straight and level.

At home

You don't have to go to expensive gyms to ensure good posture. . The most effective exercises are:

Minimum loads are bending and rotating the body. To make it heavier, you can stretch your arms up (or behind your head) and take a load in them.
Exercise boat. Lying on your stomach, lift your legs and arms off the floor (leaning only on your abdominal muscles), and straighten up like the frame of a boat. More easy option- This is lifting only the upper half of the body.
From a standing position, we place our hands behind our backs and try to connect our palms at the level of our shoulder blades (fingers must be pointed upward).
To demonstrate correct posture, it is recommended to stand against a wall every day, creating 4 points of fixation with your body (head, shoulders, buttocks and heels). This is exactly the pose you should cultivate in yourself and train it regularly.

Taking care of yourself at home is a difficult task; it is very difficult to force yourself to do anything in your free time. This is why many people choose a 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 it, because it is in childhood most habits are formed. This will be very useful to him in later life and will allow him to avoid most spinal diseases.

Your back may respond to intense workouts with pain. After any forceful approach Don’t forget to rest, and do a good warm-up before training. Any deposit intense workout for the back - this means bending (straightening) 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 ones for yourself, the main thing is to do them correctly. Get into the habit of controlling the position of your back (spine straight, head raised, shoulder blades retracted). The younger the person’s body, the easier it is to straighten and train the back; exercises are especially effective in childhood.

Reading time: 26 min

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 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 different diseases, and if you do not do exercises to correct your posture, it 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, when incorrect 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 is 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 over (for example, while 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 cause 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 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 hold good posture. Have you ever seen the jocks who walk with their shoulders rounded forward? Don't be like that, straighten your shoulders!

Do correct traction. 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 rear deltoids (). 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 sedentary image life. 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 posterior delta, teres major, middle and Bottom part trapezius, rhomboid muscles. And in classical programs During training, 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. Latissimus muscle attaches 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 rows) - you are exacerbating the problem of poor posture.

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

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 inertia.

“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, 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 or rear delt exercises will work. 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.