How to do it, pictures and videos. Exercises for back posture in the gym, at home for girls, women, teenagers. How to do, pictures and videos Posture training in the gym

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 simulator: legs under the roller, and hands pulling the handle behind the head. It is important to keep your elbows in line with your body or even move them slightly forward. A common mistake 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.

The formation of correct posture should begin from childhood. To do this, you need to regularly perform gymnastic exercises and cultivate such a lifestyle 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 (the shoulder girdle has different heights on the right and left, a strong tilt of the spine forward or backward, 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 exactly straight 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 take into account 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. A similar exercise, but additionally trains the muscle fibers of the back (especially the 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 the pectoral muscles and 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. An easier option is to lift 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, since it is in childhood that 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 strength approach, do not forget to rest, and do a good warm-up before training. The key to any intense back workout is arching (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.

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

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

Twenty years old

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

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

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

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

Thirty year olds

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

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

More advanced clients can try

Pilates Reform

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

Forty years old

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

Additionally, you can choose either moderate cardio on the elliptical or rowing machine, or swimming. Beginners can limit themselves to just one additional lesson per week

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

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

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

Do the right deadlifts. Vertical rows can worsen your posture (pull-ups). This does not mean that they should be completely excluded from the training program(,). But there must be a horizontal block thrust and any similar thrusts.

Target the muscles of the upper back and 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 of a healthy spine. At the same time, problems with posture occur not only among those who are chained to a chair for 8 hours a day, but also among professional athletes.

Cause of bad posture

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

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

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

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

Exercises for correct posture in the gym

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

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

what muscles are needed for correct posture

Volume Training = Good Posture

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

Standing row to the chin

Dynamic warm-up with elastic band

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

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

Main Exercise: Cable Row

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

Pull the handle towards your face, squeeze your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid momentum.

“Finishing” with an elastic band

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

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

Seated Dumbbell Raise to Shoulders

Warm up at a fast pace

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

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

Main exercise: seated dumbbell fly

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

Select dumbbells so that you can do all 15-20 sets. Do the exercise in the same way as the warm-up, with a 1 second delay at the top. Lower the dumbbells down for 2 seconds. After the 10th repetition it will be very difficult to continue, so once again, do not take dumbbells that are too heavy. The goal is good posture, not a heavier dumbbell.

Finishing

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

If you think that in the main exercise you took very light dumbbells, then you need to find even lighter ones for finishing. Raise and lower your arms without delay at the top, at a constant pace. Even with the smallest dumbbells it’s hard to do everything 30-50 times. Therefore, at the end you can do partial repetitions, raising your arms as high as possible. The main thing is to finish 30-50 times without a break. As a reward, you will receive 30-45 seconds of rest, after which you need to do 2-3 more of the same approaches.

You are not limited to these exercises for correct posture. Any type of horizontal rows 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.

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. By definition V.I. Dahl, posture is a combination of harmony, majesty and beauty.

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

Exercises to correct posture

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

How does a training program for posture correction work?

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

The spine is the basis of your health

The spinal column - without it, an ordinary person would have no 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 down on it so that the lumbar curve falls exactly 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 tilt your back back - it is only permissible to arch your torso slightly 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 perform 3 sets of each exercise. The rest interval between approaches is 1–1.5 minutes.

Isolated traction

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

Sit on the 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 unaesthetic folds. Place the fitball at a distance of 60–80 cm from the lower cable traction machine.

Sit on a fitball. The back is straight, the feet rest on the floor, the knees are directly above the ankles. 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!