Make a beautiful back! Exercises for blades. Movements of bones and joints. - Mining and climbing blades Rule minimized blades

Anatomy.

The rhombid muscle is located under the trapezium and connects the spatula with the vertebrae of the top of the back. Together with the average fibers of the trapezoid muscle, the rhombid muscle connects the blades. She also raises the shovel along with the muscle raising the blade. Consequently, the rhombid muscle holds the blade, drives the blades behind.

One of the muscles responsible for the beautiful posture is a diamond muscle. This is one of the most important muscles that stabilize the blade from behind. The rhombid muscle comes from the spawn of the upper chest vertebrae and to the inner corner of the blade, in the direction from top to bottom (from the vertebrae to the blade). In addition, it is divided into two parts: on a small diamond muscle and a large diamond muscle. Malaya begins with the spiny process of the sixth cervical vertebra. A large muscle rhombid comes from the first to the fifth sophisticated process of the thoracic spine there to the corner of the blade.

Problem.

The muscle is prone to weakness, usually at once from two sides. In this case, the shoulder shifts forward and a sutula posture is formed. Muscle antagonist: a small breast muscle, with a weakness of the diamond muscle will be shortened. What will further enhance the shift offset forward. A shortened small breast muscle can give the vascular-nervous beam, which will lead to goosebumps in their hands.

Also the second sign of its shortening: turn the brush to the back of the back (if you lower your hands down standing). Weakening, the rhombid muscle shifts both the blade, and the entire shoulder belt forward, which causes the shortening of a small breast muscle. Following the shoulders, head and neck are shifted forward, since the length of the neck is attached the same way as a diamond muscle to the upper breast vertebrae. And with the weakness of the diamond muscle, their fixation and the offset and the long extensor of the neck cannot function normally.

The rhombid muscle tends to weaken, especially when the big breast muscle on the front surface of the chest is overwritten or very tense. Big breast muscle - muscle in the chest, which gives this part of the body a beautiful view. Many weightlifters and bodybuilders overwear breast muscles and result in a sutulous figure, the strength of the overloaded work of the chest muscle pulls the shoulders forward, and the consistent load on the rhombid muscle weakens them and develops pain areas. Any type of work in which you have to be tilted forward with rounded shoulders, exposes the rhombid muscle of the danger of the appearance of voltage points.

This muscle responsible for providing beautiful and smooth posture is very often weak. It happens so that weakens either small or a large diamond muscle. Then, the remaining capable muscle takes a double load and tries to compensate for it, one is trying to keep the blade and, so, begins to shorten and root. But most often there is a weakness of the whole diamond muscle at the same time. It is with the weakness of a diamond muscle and there is a slouch, because she keeps the shovel from behind.


Being in such an inconvenient position, a person wants to straighten up. But he begins to straighten off due to the fact that he is starting to work by the extensors fixing the blade from behind. It straightens due to the fact that overly strains the sprinkler of the back in the area of \u200b\u200bthe belt. At the same time, he is formed hyperlordosis (too strong deflection in the lower back). The back pain during the gymnastics and appears, just because trying to get straight, the gymnastics cannot straighten the spine and makes it an effort in the lower back.

Next, the small thoracic muscle stops working normally. She is trying to compensate for the weakness of the diamond muscle and is shortened. Since a small breast muscle is attached to a beak blades and the third, fourth and fifth robram, it delivers a lot of problems.

The fact is that this is a breathing muscle. And due to the fact that it is shortened and fixation of the third, fourth and fifth ribs, there is a limitation of mobility in the third, fourth and fifth vertebrae, and shortening inhale occurs. The muscle pulls up the ribs up and the chest is all the time in as if on the breath, she is raised all the time. And the diamond muscle is the muscle of the exhalation, it is reduced by exhale, during the exhalation of the blade moves closer to the spine.

A complex complex of muscular changes in the slope was called the upper cross-syndrome.

Diagnostics.

The pain occurring in the muscle is felt by the inner edge of the blade. It does not depend on the movement - it can be felt during the rest. In the structure of pain, not only a diamond muscle is involved. But her participation you will feel only when you eliminate the stress points in the trapezoidal muscle, the muscle, lifting the blade, and in the native muscle. If you hear clicks or crunch when moving with blades, or feel pain in the top of the lower back, it means that, perhaps, there are voltage points in the diamond muscle.

Stretching and static exercises.

1. The easiest way to eliminate stress points in this muscle is to lie on the floor and place the ball between the shovel and the spine. Perhaps for comfort it will be necessary to put your head on a thin pillow. Where to place the ball, you will understand when you fall on it and experience painfulness from pressing the tension point. As you lie on the floor, let the body relax, breathe deeply. The gravity of your body and compression of the ball will make all the work on muscle relaxation.

2. Stretching: Sit on the chair, lean forward and lower your head. Crosspad hands so as to grab opposite knees. Hold this position for 20 seconds. You can also practice lateral twisting of the thoracic spine, they also use rhombid.


3. Chopping. One of the easiest and most effective exercises in order to bring a diamond muscle into a healthier condition is to reduce the blades together. You can make a mixing of the blades on the stomach (the exercise of the boat) + our favorite plank.
The asana "Pose of Warrior" helps perfectly.

Dynamic exercises.

In our body there are about 650 muscles, but for some reason we will train not all 650, but only the most important, those that fold the basis and in the process of which the whole body is converted. Rhombid is just following the muscles that do not purposely train, as they are developing passively when performing exercises on the back. In almost every exercise, muscle data is involved, and therefore should not worry about their development - they are somewhat independent.

The most important thing is to reduce the blades before the start of the exercise, in order to strain the rhombus muscle. Otherwise, she will simply passively separate, and not to train.

Push ups on the bars

Deadlift

Rod rod in Naskone

Top block

Tightening.

Mixing and lifting the blades;

The extension of the shoulder joints (without turn, although someone in this pose need to turn their hands inside, and someone out);

Extension of elbow joints;

Pronation forearm;

Extension of wrists;

Extension of fingers;

Complete spinal extension;

Extension of hip joints with turning inside and legittail;

Extension of knee joints;

Fit flexion of the ankle joints;

Extension of the toes.

Working muscles

Front gear muscle (lift of the blades);

Large and small diamond muscles, as well as a trapezoid muscle (mixing and lift of the blades);

Supported muscle, sibwise muscle, sublock muscle and small round muscle (protecting the shoulder joint from injury);

Rear bundle of the deltoid muscle and triceps (extension of the shoulder and elbow joints);

Pronators of the forearm and muscles, controlling the movements of the wrist and fingers (the load distribution over the entire palm surface to protect the ray-taking joint from excessive load).

Muscles, extending the spine, are actively working at its entire length, although it is mostly still in the thoracic department. The strength of gravity plays a major role in the extension of the lumbar department, so the small lumbar muscle, the outer and inner oblique muscles of the abdomen have an active eccentric opposition to excessive lumbar lordose. In the cervical extension of the spine promotes the weight of the head; The muscles of the front of the neck also act eccentrically to keep the balance of power. In the breast, semi-lying muscle, an octic muscle, part of the interstitial muscles of the chest and the rotational muscles actively inflict the spine.

The rear group of the thigh muscles and a large jagged muscle (extension of the hip joint);

Large muscle leading (extension of the hip joint with turning inside and leading the leg);

Thin muscle (bringing the leg);

Wide Muscles of the Hip and the Art Muscle Knee (the extension of the knee joint).

Tensile muscles

Big and small breast muscles;

Kryvoid-shoulder muscle;

Front bunch of deltoid muscle;

Subclavian muscle;

Internal intercostal muscles;

Transverse breast muscles;

Lower rear gear muscle;

Straight abdominal muscle;

Outdoor and inner abdominal muscles;

Large lumbar muscle;

Breast-clarity-prech-like muscle;

Suppressing muscle;

Podget muscle;

Straight muscle thigh;

Iliac muscle.

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::: © Veretennikov S. ::: His prevention and strengthening of the spine "width \u003d" 300 "height \u003d" 419 "class \u003d" your_yoga_right "\u003e The problem of the spinal curvature is now gaining momentum, and the most amazing thing is that this problem is striking even leading people Sports lifestyle. And often it causes panic, because Scoliosis is a progressive disease, especially if we are talking about a young organism, such as a child aged 5-15 years. You can not get into the eye to blink as 1-2 months The child will develop a scoliosis of 1-2 degrees, starts to write the blade, the shoulder will fall down, etc.

The problem of scoliosis according to statistics suffer about 50% of people on Earth. You can imagine the scale of the defeat.

Why does this problem occur? Causes I can call a lot. But I'll call the main.

Of course the most important is a tense neck. Life is stressful, over moto, clamped, suppressed, etc. - It immediately affects the neck. It is more accurate to say on its muscles, which directly depend on our emotional state, like Mimic Muscles on the face. All voltage accumulates first on the neck. And now imagine that somewhere this voltage becomes a little more. Yes, literally by 1-2 percent. What will happen? The cervical vertebrae will start "sailing" towards more voltage. For example, right or left. But they can also begin to spin.

Where 1-2 percent of curvature went - be sure it will go and 4 and 4 and 10 percent. And since now people are engaged in sports, the muscles of the spine are weak - the scoliosis progresses quickly, especially in children who have the growth of the skeleton always goes faster than the growth of muscle mass and muscle strength.

What I want to say this is not to make a mistake trying to solve the problem of scoliosis in the place where the curvature is more pronounced. As a rule, the cause is completely at the other end. For example, in the neck or in the sacrum (and sometimes it happens even in the legs, or an uneven gait, or a sick knee, which makes shifting the pelvis to keep the balance - and then went and went). The wave went and it was intensified for example somewhere under the blades, in the thoracic or lumbar (we see for example the greatest bend). Do not try to do something in this place. You need to treat the whole spine, work with it completely. And sometimes even with all the body.

This is especially true when, God forbid, you came to these barbarians in white bathrobes and they or your child advise you surgery in the curvature zone. They will not solve the problem, but will only make another cripp.

Scoliosis is treated at any stage. Yes, it may be necessary for a year, if a difficult case, but systematic classes with the right exercises - heal you. Do not even doubt it. On this page, I will give you just such exercises. You can compose your own complex of them, or even make them separately. Or do everything. I will give only the most important, so it's better to do everything.

First of all, I want to contact my parents. Watch your children. Your "sit smoothly; not narrowed to whom she said ..." - do not give anything. Just do it all worse, because Add stress on the neck of the child. First of all, create conditions for sports for a child. Ideally swimming. Athletics exercises. Fighting and martial arts. But also become a personal "doctor" of a child - do not be lazy every month to watch the state of the back, spine. Of course, when you notice small curvature is already a refill, but it is better when the child will begin to seriously deform the skeleton, and the correction can become long.

If it concerns you yourself - remove the tension from the cervical muscles. Make self-massage. It is not at all difficult - remember the right and left hand of the neck of the neck minute-two. Turn off your head, make forced tensile slopes left, right, forward - with hands (with fixation in the final position). Do not sit at the computer in an unnatural position. You go on the Internet, something annoying you, the tension goes to the muscles; Because The position of unnatural - the muscles get used to this position, they are fixed in it - and then the case is already a matter of time - then there is already a turn or curvature of the spine. And even further - there is an imperious exacerbation of curvature. And what consequences of all this can probably already know: the apoge of all this is the people of whom they twisted so that they become disabled.

This is due to light prevention. But it is better not to be lazy and to do exercises that will be given below and do not wait when scoliosis comes. It is necessary to strengthen the back, the specific muscles of the spine - it is precisely those muscles that are responsible for its retention in the right position. And I should notice that not all kinds of sports give the burden on these specific muscles. Therefore, even if you go to the rocking chair, in the fitness club, etc. "This is not a fact that scoliosis will not visit you or starts to disappear." Because You can download the back of the back - but at the same time these specific muscles can remain underdeveloped. And our goal is to develop them with special exercises. And now I want to say that some exercises can be well acquaintances to you and famous - but they need to do it correctly, how will it be written here, because Externally, they are similar, but it is precisely the specifics of their execution makes them special. Let's say push up or pull up. You may seem - "A, yes, I know it all, what to do here? - Jump yourself and pull up" - but it is not. You need to do these exercises with the information of the blades. What I will write often. And if you do not do this item, but simply make lifting and lowering the body (with pushups) - it may not give anything at all. So, I repeat - do it as written, everything is important.

Therefore, I will immediately write down the two main rules.

Rule of reduced blades

This is the position when your blades tend to each other. Moreover, it can even be an independent exercise. You sit at a computer - twist the blades. Hold the body in this position. You can and five minutes, you can and more. But first thing I will refer to this exercise in the future. Therefore, remember it immediately. Moreover, already now, continuing to read the text below, - you can do it. Those. Now twist the blades and sit in this position. And we can say that your way of getting rid of scoliosis will start right now.

Rule of simultaneity

Or the rule of two jogs. Now I will say what it means. Suppose you are tightened on the horizontal bar. Or just see how someone pulls up on the horizontal bar. And if you look at a slower pace, then we can often see such a picture: a person from the position of Visa at the bottom first serves one shoulder up, and then the second. Probably, you even saw such pull-ups themselves, or maybe even now understand that they themselves are so tightened. The meaning is that you will now have to strictly control this process. There must be two jogging, two pulling. No distortion in the form - at first there is one, and then the other. Initially, it will be difficult for you, but it is better to do less repetitions or take less weight and make it right than many times but wrong. Tightening I brought as an example. This principle works in many other cases. For example, in pressing. The man dropped down in his hands and began to rise - but pushes at the beginning with one hand, and then the second one - a lovely snake bending goes. The same thing happens when working on various simulators. I hope you understand what I'm talking about. Control yourself on the subject of two push, make yourself and your brain give simultaneous teams right and left muscles to reduce. No distortion. Only simultaneous and only together.

Five pillars of treatment scoliosis

1. Relaxation. This also includes massage. If you have the opportunity to go to the masseur (it is possible to a specialized - working precisely with the back and spine). To some extent, it can be replaced by self-massage, as well as various vibrating arms.
2. Stretching. The spine must be stretched. Vis on the horizontal bar or inclined board. Just squeezing on the floor. Asana (exercises) from yoga for spine stretching.
3. Proper load. Right exercise.
4. Right posture. This also includes the right body position during sleep. The fact is that imagine the person sleeps 7-8 hours a day and if it lies this time with a deformed spine - then the process of its recovery will significantly delay (you can purchase a special anatomical mattress). Also here comes in the right workplace, a chair with a concave surface. If there is no such thing - you can put a pillow under your back to sit with breeded straps.
5. Removing stressful blocks. Those. It is necessary to stop entering stressful situations and states. Because you are relaxing the muscles, do exercises, but if you are constantly nervous - then the whole story with the new tension of the muscles and the further new spinal curvature is repeated in a circle. You need to become calmer.

Of course, when you find a scoliosis, and even in the started phase, the first thing you want is to return everything rather as it was. I must say that much here depends on the already available sports training. But nevertheless, in whatever you have now been able to - just start and do. In any case, you do not have another choice. Just start and do. Everyday. If you want faster - do these exercises three times a day. Especially in the morning. Because In the morning the muscle tone is set to the correct fixation - and it will hold on all day. Of course, you will not immediately leave three times a day. Muscles will hurt, there will be even whining the spine. And you have to be able to do at first even every other day. But gradually leave a level 2-3 times a day. And then the time to correct the spine will accelerate.

Before you begin to give exercises, I want to write you one Russian proverb. I think she stimulates many on the right body position. Because it is not just a proverb - this is very deep truth.

Who hurts - on that damn it goes. And who keeps the wheel with the wheel - that God bears on the chest.

I do not want to especially go into the esoteric meaning of this phenomenon, but just understand that it is so, no matter what you mean by God or Scratch.

Establishment №1

The first exercise is suitable for any kind of scoliosis and kyphosis. It is universal. But you need to do it right.

Stand on all fours. Two the blades (it is not necessary to reduce much, enough that the blades are noticeably tightened to each other). Be sure to twist the blades and keep them all the time of execution of this exercise. Keep tone in them.

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You can also hold the head vertically, i.e. When the face looks forward.

There are two types of this exercise. One thing - you just raise one leg and one hand and keep one hand and how much you can. Then the second pair. The second version of the aerobic - you raise alternately many times. You can make both options. For example, once is a static option. And the second time after rest is aerobic. The aerobic can also be two types - when you quickly do an exercise and many times, the second - when it takes a lot, but hold the situation longer.

Contribution number 2.

Push. You need to press on the stands.

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Stands can be like in the picture, but you can simply put anything, for example, a stack of books. The height is somewhere 10 cm.

Do not wide very much, but too narrow too. Shoulder should be wider, somewhere one and a half times.

Now the most important thing is the execution technique. Make as I write. It is important.

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So, you are in the horizontal stop on the elongated hands, on the stands. The housing is about straight (torso and legs about one line). Start moving down. When approaching down - reduce the maximum blade, chest forward, go down as low as possible. At the bottom the blades are reduced to each other.Breasting almost touching the floor.

Next climb up (see the principle of simultaneity, which I recorded at the top). When you go up - the blades are bred, breast muscles are reduced, you feed the chest spine up, the chest goes up, and the shoulders down, you will greatly begging in the chest area.

Do not do too fast. These are calm, confident and controlled movements. If it is difficult to do on the elongated legs - then you can do on the knees. It will make an exercise more easy.

Repeat everything again. The shoulders "go" then up, then down (as if the arc is bent between the shoulders). This is a very good exercise for the treatment of scoliosis.

Establishment number 3.

Exercise for the press. And I repeat - you need to do it right. Otherwise, it will not be at all what you need.

You lie on the floor. Feet bent in the knees. The blades are pulled into each other.

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Hands can lie on the sides of the palms down (this is the easiest option, as you can place your hands on the back of the castle, with diluted elbows to the sides, it is to the sides, or above the head, as in the figure at the top).

Next raise your shoulders and the upper part of the torso. Those. Bends (curls) only the upper part of the spine, the bottom always continues to lie down at thenime. The bending of the spine occurs due to the reduction of the press. I repeat once again - you need to round the upper part of the spine and then straighten, falling down.

I repeat once again - no need to bend all the spine and raise from the floor torso completely, rising to the knees. Make as in the picture. And control the movement - both shoulders should immediately go forward, and not some one first (see the principle of simultaneity).

Contribution number 4.

In principle, everything is shown in the picture below.

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Hold this pose as much as you can in one and the other hand. The blades are selected, do not slouch. Everything is in the same plane (the lower hand only for the balance looks forward). You can make approaches. Half one side, turned over, held the other side and after rest and repeated again.

Contribution number 5.

1. Lie on the stomach. The body stretched smoothly. You can even pull the body.
2. Place your palms on the shoulders. Just fingers touch shoulders. Elbows at the bottom, on the floor. The forehead lies on the floor. This is the starting position.
3. Next, you understand the head, raise your shoulders, reduce very much blades, unfold your chest, elbows are met as much as possible. Keep such a position of seconds 5-10.
4. Return to its original position. Resting seconds 5-10. And repeat everything again.

Contribution number 6.

1. Lie on the back. The body stretched smoothly. You can even pull the body. Hands on the sides, palm down. This is the starting position. It is advisable to lie on a soft rug.
2. Start raising your legs and then start their head.
3. It is advisable to do everything with relatively straight legs. But at first it can be difficult - so you can first keep them bent. Also first you can not lower your legs behind your head, if it does not work. Do nothing through force.
4. Make such mahs should be rhythmic. In fact, this is an exercise on the press, but with the second part - lowering legs behind your head. Here both the muscles of the press and muscles of the back are also working. And the back muscles have a stretch. Moveless multifaceted exercise.

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Establishment No. 7.

Tightening. For this exercise you need a horizontal bar. I do not think it is in our problem. You can buy in any sports store. And there are options that are attached in the doorway with the help of a simple design solution, i.e. without drilling, etc. - Just insert in the doorway and work.

This is one of the most important exercises in the victory over scoliosis.

So, make Vis on the horizontal bar. Hands are placed on the horizontalist wider shoulders, approximately one and a half times (can be wider). You can stretch well a couple of seconds - just let the body hang under your weight. Release the spine, relax it completely.

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Do not pull when tightening, do not swear. Do not make quickly. Complete control of body position. It must be smooth without distortion. The fact is that when the scoliosis of a person - then he is more comfortable for some kind of one-sided position. You must stop it and do everything smoothly.

Tighten with different grips, including inverse (i.e., the palms are not on your part, but with the outer). In the back there should be a deflection, at the beginning it may not be, but gradually the spine will develop and you can be fed when tightening.

If it is difficult to pull up - you can help your legs: stand on your feet on the support and make both squats and pull-ups.

Also there are simulators that are analogue of pull-ups. You can use them, but the principle is the same - the reduction of the blades as stronger as possible.

Contribution number 8.

And of course the holy is a bars, and the bench press from BRUSEV. Here everything is the same - you need to reduce the blades together (not forget).

If there is no BRUSEV - you can use two stools.

Do the exercise calmly, without jerks and jerking.

width \u003d "400" height \u003d "300"\u003e

Contribution number 9.

Squats. The blades are strongly reduced, the deflection in the spine, the hands on the back of the head, the elbows look at the sides (not forward). Making squats. No need to nail completely. You can measure a little to the sitting position, lock in this position, then get up. Make such squats 10-20 times. Do not hurry. Control body position. If your scoliosis has already reached the pelvis and there already went curvature - then you will feel how you want to rise mainly with a certain leg. Do not let yourself - both legs should work equally. And do not reduce the elbows. Make as in the picture below.

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Contribution number 10.

Matsiasana. I have already spoke about this asana on the pages of the site "Your Yoga". Excellent remedy for scoliosis. Probably there is no such muscle along the entire length of the spine, which would not strengthen this asana.

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Contribution №11.

Slopes to the sides. The slopes on the parties can be done any. Those. There is just a lot of options. You can make ordinary gymnastic slopes from any width of the legs. The main condition is to do in the same plane.

But all the exercise. His importance is that you need not just to lean, namely the rounding spine. Those. It is precisely bends a semicircle to the side, and not leans.

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Those. Remember once again that you need to strive to bend in the spine, and not to lean, while all this should be in the same plane, as if you do this at the wall.

This exercise can be done as statically, i.e. Holding a minute or more and dynamically - like a pendulum. Control the body, do not allow any part of the body to write forward or backward.

Shuffle to wear tight tops and carefully choose a bra to reduce the folds on the back? Alas, not to solve this problem - here you need a comprehensive work! We tell what.

Rollers from the bra on the back are even in women with normal weight. "This is one of the places of accumulation of subcutaneous fatty fiber - as well as the stomach, hips and spin," commented Natalia Kolesnikova, Master coach of group programs network clubs "Planet Fitness".

The magnitude of the backs on the back depends on the anatomical features (they are more from those whose "heavier" niza in principle), muscle status, skin thickness and extra weight - the latter is still capable of creating an additional volume in this area. "It is possible to solve the problem in comprehensive: reducing weight as a whole (due to the power control) and actively cycling this area in training," adds Natalya Kolesnikova. "In addition to performing specific exercises for this zone, it will also be useful to regularly include in the class of cardion loads, power training or vietit to stimulate fatigue processes."

We asked the expert to show us the most effective exercises against backs on the back. The same movements will be useful and to those who would like to improve posture.

How to build a lesson

* Start the workout with a short workout.

* Perform exercises sequentially. "Optimal workout mode: 3 approaches of 15 repetitions of each movement," advises Natalia Kolesnikov.

* Do this program 3-4 times a week.

To perform exercises, you will need only a rug.

Slow blades with hands

Stand straight, feet on the width of the pelvis. Divide your arms and lift them to the shoulder level, palm direct. Bending the elbows, fight your hands behind the back so that the left forearm is located at the level of the nape, and the right one is slightly below the blades. Make sure that the forearms are parallel to the floor, do not bump in the lower back. Then cast your arms to the sides and bend them, changing the forearm places. This is one approach. Follow the above number.

Hyperextenia

Lie on the stomach, stretch hands above the floor, palm are directed down. Pull legs, slightly resting by the mysteries in the rug. Remove the floor body and, bending elbows, twist the blades. Return to the starting position. Perform the required number of repetitions and approaches.

Lifting elbow

In a beautiful girl combines a lot of attractive features. It is impossible to say about the girl that it is attractive if she sludge or hurt. Therefore, a beautiful posture needs to pay special attention from childhood. What is included in the concept of "beautiful posture?" It is proudly raised head, long neck, stranded shoulders, smooth back with natural deflection. All this should look natural and beautiful. By definition V.I. Dalya, posture is a combination of slimness, magnifier and beauty.

To gain a beautiful posture, a super complex created by the present pros will help. This set of exercises is made specifically for posture correction. With it, you can strengthen the muscles and bundles of the spinal column!

Exercises to correct posture

This complex is specifically designed to strengthen the muscles and bundles of the spinal column. This will allow you to improve posture and look more attractive. The first three exercises make up the introductory part - it prepares the muscles of the back and breasts to perform the main part of the complex in which 5 exercises.

How the training program is arranged for posture correction

Exercises 1 and 2 of the introductory part are superst. In the main part of the superstt form exercises 6 and 7. With their help, you will learn how to synchronize and balance your chest muscles and back. Performing an exercise 6, you work out the small muscles of the top of the back and shoulders, and the exercise 7 is aimed at strengthening the breast muscles, sprawling shoulders.

Spine - the basis of your health

The vertebral pillar - without him, an ordinary person would not have a chance of walking and run, but even stand without help. From the spine to each muscle and to organs in the body, nerve endings are departed. If you have a bad posture, they are pinching between the vertebrae, and the "subsidiary" part of the body begins to clutch: they hurt the heart, liver, whirls shoulder, worsen eyesight. By setting the goal and improve posture, use the advice of a professional trainer.

Correctly formed by training sessions and strong muscular corset helps us feel absolutely healthy, increase vitality and immunity.

The author of the complex Vladimir Ryzhikov, the developer of the fitness complex, a master of sports, a senior methodologist of the fitness department of the wellness club Petrovka-Sports: "When performing an exercise on strengthening the muscles of the back, the correctness of the movement and the pace of their execution are important. Work slowly, thoughtfully, track the tension in the right muscles, focus on the work of the back muscles and sufficient tensile breast muscles. It is very important to ensure that your shoulders have always been omitted when performing any of the exercises proposed by me, otherwise the actions aimed at strengthening the back will not bring the desired result. Watch out for breathing: exhalation occurs at the end of the effort. "

Exercises for posture correction

Training plan. Include these exercises in the general power complex (3 times a week, rest between training - 1-2 days). For each exercise, the number of repetitions is indicated individually. For beginners there will be enough 2 approaches. Between approaches, be sure to break for 60 seconds. After 4-6 weeks of regular workouts, increase the number of approaches up to three.
Workout. Start every workout with 10 minutes of moderate cardiac cards. It may be a walking or run on the treadmill.
Hitch. Be sure to perform stretching exercises. You can hang on the horizontal bar or, put on all fours, alternately bending the back of the arc and fake in the lower back "kitty".
Equipment. This complex is drawn up for performing in the gym.

You will need:

• bench;
• bodybar weighing 7 kg;
• simulator for hyperextension;
• phytball;
• simulator for lower cable thrust;
• simulator for upper cable thrust;
• bench with anatomical bend and platform for stopped stop;
• a pair of dumbbells 1-2 kg.

Superset 1.

Perform 15-20 repetitions of exercises 1 and 2, translate the Spirit and repeat 1-2 times.

Extension torso

The muscles of spine extensors, diamond and trapezoid muscles work.

Stand on the simulator stand for hyperexteniation, installed at an angle of 45 °. Straight legs - on the width of the shoulders, knees are not tense. The thighs are tightly pressed against the cushion of the simulator, are at the level of the pillow or higher. But not lower! Strain the press, keeping your back straight, lower the top of the case. Hands bend in the elbows, almost at right angles, hand fingers; elbows tend to the floor. Keeping the press intense, and the shoulders - lowered, the back muscles force slowly lift the body, at the same time reducing the blade. The body should form a straight line from the heels to the top. Keep hands bent in the elbows; Connecting the blades, bring the forearm at the level of the waist. The chest is stripped. In the breath slowly return to its original position and perform the required number of repetitions.

Exercise technique: The elbows do not press to the sides, control the mixing of the blades on the lift, pull the shoulders down, keep your back absolutely straight. In the upper position, see right in front of yourself to preserve the natural bend of the spine.

Crucifying housing

Muscles press.

To avoid the spinal injuries, it is necessary to strengthen the press. This exercise is performed lying on a bench that completely repeats the bends of the spine. Lie on it so that the lumbar bend accounted for exactly on the bench roller. Bend legs in your knees, feet together and rest in the platform. Brushes hands closed in front of the breast. Tighten your stomach; Muscle muscles slowly raise your shoulders and lean the shovels from the bench. Lower ribs pull to the thighs. Hold in this position for a moment and also slowly, on exhalation, return to its original position. Perform the required number of repetitions.

Exercise technique: Throughout the exercise, the loin is tightly pressed against the bending of the bench. When lifting, do not pull the neck forward, otherwise you are traumating the cervical spine and reset the neck muscles, and the press will work in the calety.

Summary of blades

Delta and trapezoid muscles work, breast muscles stretch.

Source position - standing. Foot on the width of the shoulders, legs slightly bent in the knees. The shoulders are omitted, the blades are reduced and also omitted. The hands are bent in the elbows, the brushes at the shoulder level, the elbows to the sides are not pressed, but removed by 15-20 cm. Stretching breast muscles, maximize the shoulders down and back and connect the blades. Draw in this position for 10-12 seconds. Perhaps they will even appear pain. Smoothly return to its original position. Make a summary of 3 times, each time lingering in a voltage of 10-12 seconds and making each response information for 15-20 seconds.

Exercise technique:Make sure that throughout the exercise the shoulders were as lowered as much as possible. When you keep the blades are reduced, imagine that a pencil is clamped between them and you should not "drop" it. Cut and dive the blades slowly - this should be given at least 5-6 seconds.

Vertical thrust in the simulator

The widest muscles of the back, the rear bundle of deltoid and trapezoid muscles of the back and shoulders work.

Fasten the long bar to the simulator for the upper cable thrust. Sit on the bench of the simulator so that the upper stubborn rollers touch the abdomen. Grasp the top of the top middle grip, lift your shoulders, completely straighten the torso. Lower your shoulders. Twen the blades, at the same time bending your hands in the elbows and lowering the simulator bar below the chin level. Return to the starting position. Perform 3 approaches to 15-17 repetitions, resting between approaches for 30-60 seconds.

Exercise technique: By omitting the bar, do not deflect the back of the back - permissible only slightly to cross in the torso to stay back the shoulders. The angle between the hips and the stomach should not increase.

Hoom with Bodybar

The big breast muscle and the front head of the deltoid muscle are working.

Lie on the bench, feet rest in the floor, legs bent in the knees at right angles. The knees are located exactly above the ankles and do not go beyond the socks of the stop. Take Bodybar by the top middle grip, strain the press, draw the navel, slightly twist the blades, straighten your hands in the elbows, lifting the bodybar at about the level of the bust. On the breath lower the shoulders, smoothly bend hands in the elbow joint and, connecting the blades, lower the bodybar to the chest, to the level of solar plexus. At the same time, the muscles of the top of the back are tightened as much as possible and stretch the breast muscles. At the exhalation, the breast muscles effort again raise the barbell over the chest, returning to its original position. Perform 3 approaches to 15-17 repetitions; The rest interval is 60 seconds.

Exercise technique:Flexing hands, do not touch the breast bodyball. Elbows at the same time bred on the sides and down; Control breast muscles stretching.

Trainer recommendations:as a burden, you can take a bodybar or a bar with "pancakes" weighing 1-2.5 kg. If you use dumbbells, the distribution of the weight load will be incorrect, it will be hard for you to keep dumbbells at the necessary distance, and all efforts will become in vain. Raising Bodibar or barbell before breasts, do not bend your hands in the wrists, try to keep them straight to avoid injury.

Superset 2.

Exercises 6 and 7 are performed alternately, 1 approach from 15-17 repetitions. As a result, you need to perform 3 approaches of each exercise. The rest interval between approaches is 1-1.5 minutes.

Isolated craving

The widest muscles of the back and the blade head of the deltoid muscle are working.

Sit on the horizontal traction simulator. Straighten your back, lower your shoulders, take the handle of the simulator with a narrow grip (for the closest segments of the arms for the closest to each other); Feet rest in the simulator stand. Keeping the lower back, and the shoulders - omitted, not leaving, maximize the blades and serve the shoulders forward. Take back the maximum lowered shoulders and, bending your hands in the elbow joint, connect the blades. Hold in this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the exercise, the press is tense, and the loin is pressed against the bench. During breeding, the brush moves exactly on the arc; Watch your shoulders always omitted. Control the reduction of the blades.

Breeding dumbbells

Muscles breast and shoulders work.

Raise the bench by 30-40 °. Lie on her back, the feet rest in the floor, the legs bent in the knees, and the knees exactly above the ankles. Strain the press, pull the navel. Take dumbbells weighing 1-2 kg. Arrange hands slightly in the elbows and lift in front of the breast. Lower the shoulders, breathe and twist the blades, spreading your arms to the sides. Feel the stretching of the chest muscles. Continue to breed your hands, keeping them slightly bent in the elbows. Hold for a moment at the lowest possible dilution point. After that, exhausted, strengthen the muscles of the breast, twist your hands, raising your brushes in front of the breast and disperse the elbows (not to the end).

Exercise technique: This exercise will "work" only if you are strictly controlled by the position of the shoulders. They have to stay as lowered all the time, even when you straighten your hands.

Horizontal thrust sitting on the ball

The widest muscles of the back, trapezoid and diamond muscles work.

This exercise is useful for tightening the muscles of the back and helps to get rid of non-welltic folds. Position the phytball at a distance of 60-80 cm from the simulator for the lower cable thrust.

Sit on the phytball. Pin straight, feet rest in the floor, knees exactly above the ankles. The left hand is slightly bent in the elbow, the left brush rests on the left thigh and is located perpendicular to its surface. Left shoulder omitted and fixed. Right hand take over the handle of the simulator and slightly give the right shoulder forward. Keeping the body direct, the muscles of the backs of the back turn the right blade in the greatest possible as possible, as if trying to press it to the vertebral post; At the same time slowly flex the right hand in the elbow and attract the right brush to the case. Hold for a moment and slowly return to its original position: Take the right blade from the spine, straightening my right hand and pulling the right shoulder forward. Perform the required number of repetitions, change the position to the opposite (now the working hand is left) and re-exercise. Make 3 approaches to 15-17 repetitions, the rest interval is 1-1.5 minutes.

Exercise technique: Throughout the exercise, the case remains still: do not bend the spine, do not rotate the torso. From the last erroneous movement you should "protect" a hand resting in the thigh opposite to the working hand. Fill this exercise very slowly, breathe smoothly and shallow. Be sports together with!