Exercises and training program to correct posture. Exercises for correct posture in the gym (video) Fitness exercises for posture

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

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

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

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

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

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

Where to go for correct and beautiful posture?

When thinking about your back health, be sure to think about Pilates. It was created specifically for people who have problems with the spine. Pilates exercises for posture may seem very easy and simple to do. However they give 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 the pool will make your back perfect and healthy. In addition, there are no contraindications to this sport.

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

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

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

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

Sleep on an orthopedic mattress, it will 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!

Exercises for posture should become regular from the age of 4, when the skeleton is formed and the back muscles develop. Their implementation throughout life is a good prevention and method of eliminating spinal deformities. Correct posture is associated with an attractive appearance, energy and self-confidence.

Beautiful posture is a straight back and straightened chest:

Causes of poor posture

Changes in the spinal column lead to:

Consequences of poor posture

Poor posture affects the functioning of all body systems, spoils the appearance, and changes the gait:

Tests for correct posture

To check the correct posture, exercises and tests are performed:

A set of exercises at home

Exercises that do not take much time form the habit of “holding” your back:

A set of exercises in the gym

Exercises for children

To acquire beautiful posture, preschool children and schoolchildren can perform the same set of exercises. With preschoolers, you need to do short and low-intensity training in the morning or afternoon. With age, the intensity of exercise should increase.

For teenagers, “adult” simple exercises can be taken, with fewer approaches.

Examples of exercises for preschoolers:

Exercises for schoolchildren:

1. Supine position. Rotate imaginary pedals.
2. Lying on your back, place your feet on the floor. For five seconds, lift your pelvis off the floor and lift it as high as possible.
3. With your arms around your knees, roll on your back from your head to your tailbone.

Exercises for girls and women

Exercises for female posture and a beautiful back are aimed not only at strengthening the muscle frame, but also at creating a thin waist, high chest and eliminating fat deposits in the back area. For women, it is important to tone the muscles, and not to achieve muscle manifestation.

The load should be smooth and regular:

Exercises for boys and men

For men whose muscles are naturally more developed, the best way to develop a healthy posture is a horizontal bar. Exercises on the horizontal bar will not only strengthen your back, but will also create beautiful muscle definition.

The simplest and most effective exercises include the following:

Amosov complex

Exercises for back posture by Academician Amosov are performed in 20 approaches:

A set of Chinese exercises

Classes relax, develop chest muscles, eliminating stoop:

A set of Japanese exercises

Not difficult exercises that take a few minutes a day, forming a graceful posture:

A set of yoga exercises

After a week of regular exercise, flexibility will improve and the habit of “holding” your back will appear:

A set of exercises for the back and abs

Good posture means a strong back and strong abs. There are universal exercises for the back and abdomen, with which you can maintain ideal posture.

The exercises are as follows:

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochodrosis and the formation of beautiful back posture:

A set of exercises with a heavy ball

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

A set of exercises with dumbbells

After performing a simple set of exercises, it is advisable to complicate them with additional weight of dumbbells:

“Plank” and “side plank” for correcting posture

A complex exercise that tones the muscles that stabilize the spine. 2-3 approaches of 30 seconds are enough to get a good load.

The exercises are performed as follows:

Exercises on the horizontal bar

Exercises on the horizontal bar improve flexibility and relieve back tension. This is important for the formation of beautiful posture.

The simplest exercises include the following:

Wall exercises

Chair exercises

Exercises stretch the pectoral, cervical, and trapezoidal muscles, increasing their elasticity, thereby correcting posture.

Push-ups

Push-ups for posture are somewhat different from the classic version. Hands are placed on the floor, shoulder-width apart, and feet are placed on a gymnastic ball (fitball).

The instability of the ball forces you to balance during push-ups. As a result, the muscles that keep your back straight are strengthened and developed.

Cross split stretch for beautiful posture

Elastic muscles form beautiful posture, thin waist and easy gait.

Stretching exercises should be performed after intense muscle warming:

Prevention of poor posture

Prevention of changes in posture is a set of measures, including:

According to orthopedists and instructors, special physical exercises for posture are:

• the most effective way to correct posture. These complexes are simple, do not take much time, and if performed regularly will lead to noticeable results in 2 weeks;
• publicly available and effective measures to strengthen posture. There are practically no contraindications to their implementation. In combination with massage, they will eliminate stoop and quickly normalize spasmodic muscles;
• methods recognized by official medicine (in particular the complex of Academician Amosov), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

Many of the exercises presented are used in therapeutic exercise programs. To improve your back posture, you need to exercise regularly, and to enhance the effect, you can add swimming.

Video about exercises for back posture

Exercises for developing correct posture in children:

Exercises for back posture in the gym for girls:

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

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.

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, 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. According to the definition of V.I. Dahl, posture is a combination of harmony, majesty and beauty.

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

Exercises to correct posture

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

How does a training program for posture correction work?

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

The spine is the basis of your health

The spinal column - without it, an ordinary person would not have a chance not only to walk and run, but even to stand without assistance. Nerve endings extend from the spine to every muscle and organ in the body. If you have poor posture, they get pinched between the vertebrae, and the “daughter” part of the body begins to act up: your heart and liver hurt, your shoulder hurts, and your vision deteriorates. If you set a goal to improve your posture, take the advice of a professional trainer.

Correctly formed posture through training and a strong muscle corset help us feel absolutely healthy, increase vitality and immunity.

The author of the complex is Vladimir Ryzhikov, developer of the fitness complex, master of sports, senior methodologist of the fitness department of the PETROVKA-SPORTS wellness club: “When performing exercises to strengthen the back muscles, the correctness of the movements and the pace of their execution are important. Work slowly, thoughtfully, monitor the tension in the desired muscles, focus on working the back muscles and sufficient stretching of the chest muscles. It is very important to ensure that your shoulders are always lowered when performing any of the exercises I suggest, otherwise actions aimed at strengthening your back will not bring the desired result. Watch your breathing: exhalation occurs at the end of the effort.”

Exercises to correct posture

Training plan. Include these exercises as part of your general strength training routine (3 times a week, 1–2 days rest between workouts). For each exercise, the number of repetitions is indicated individually. For beginners, 2 approaches will be enough. Be sure to take 60 second breaks between sets. After 4-6 weeks of regular training, increase the number of sets to three.
Warm up. Start each workout with 10 minutes of moderate cardio exercise. This could be walking or running on a treadmill.
Hitch. Be sure to do some stretching exercises. You can hang on the horizontal bar or, on all fours, alternately arch your back and bend in the lower back like a cat.
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 complete 3 sets of each exercise. The rest interval between approaches is 1–1.5 minutes.

Isolated traction

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

Sit on the horizontal row machine. Straighten your back, lower your shoulders, grab the handles of the machine with a narrow grip (the segments of the handles closest to each other); the legs rest on the stands of the exercise machine. Keeping your lower back straight and your shoulders down, without bending, spread your shoulder blades as far as possible and move your shoulders forward. Pull your shoulders back as far as possible and, bending your arms at the elbow joint, bring your shoulder blades together. Hold this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the entire exercise, the abs are tense and the lower back is pressed against the bench. During the spread, the hands move exactly in an arc; Make sure your shoulders are always down. Control the retraction of your shoulder blades.

Dumbbell flyes

The muscles of the chest and shoulders work.

Raise the bench 30–40°. Lie on it with your back, feet resting on the floor, legs bent at the knees, and knees directly above the ankles. Tighten your abs, pull your navel in. Take dumbbells weighing 1-2 kg. Bend your arms slightly at the elbows and raise them in front of your chest. Lower your shoulders, inhale and squeeze your shoulder blades together, spreading your arms out to the sides. Feel the stretch in your pectoral muscles. Continue to extend your arms, keeping them slightly bent at the elbows. Pause for a moment at the lowest point of the spread. After this, exhaling, using the force of your chest muscles, bring your arms together, raising your hands in front of your chest and straightening your elbows (not completely).

Exercise technique: This exercise will only “work” if you strictly control the position of your shoulders. They should remain as low as possible at all times, even when you straighten your arms.

Horizontal row while sitting on a ball

The latissimus dorsi, trapezius and rhomboid muscles work.

This exercise is useful for tightening the back muscles and helps get rid of 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!