Not only the beauty of our whole body depends on our posture, but also our health. Even an athletic body without good posture does not look attractive.
A straight spine, squared shoulders and open chest are first and foremost healthy. Proper posture increases the volume of the lungs. Due to breathing “full chest” the body receives more oxygen and provides it to all internal systems. Improves blood circulation and supply of nutrients to the organs.
The vertebrae and joints are in a natural position and do not experience unnecessary stress, which helps to avoid various musculoskeletal system diseases in the future. Muscles work more efficiently and feel less tired from the load. And the voice sounds more confident because of the disclosed diaphragm.
To improve posture, if childhood is far behind, first of all, have patience and try to develop the habit of self-control. The main task is to learn how to straighten the back, straighten the shoulders, raise the head, retract the abdomen.
It is important to monitor your body position and correct yourself when you start to “relax”. Secondly, you need to develop a strong muscular frame, and a few of the exercises below will help.
We show you 4 effective exercises with rubber, which will help to work the muscles of the shoulders, chest and back.
1. Leg raise from plank
The plank is known to be an excellent way to strengthen all the muscles of the body, increase strength and endurance, and improve the health of the spine. Make sure there is no arch in your back. At the same time, keep your pelvis straight and watch the position of your elbows. They should be strictly under the shoulders. To keep the load on the gluteal muscles in this exercise, lift your legs up one by one, overcoming the resistance of the elastic band. Take your time and move without jerking, trying to feel the muscles working.
Complete 20 reps for 4 sets.
2. Arm extension from plank
Another version of the dynamic plank. This time the main load is on shoulder muscles. The oblique abdominal muscles are also involved. Resist resistance of the resistance band and move your arm to the side and at the same time turn your body slightly, but make sure that your pelvis does not move (do not move up and down). Hands should be strictly under the shoulders – this is a prerequisite.
Do 20 reps for 4 sets.
3. Abdominal pull from sitting position
This exercise works the broadest muscle of the back. Sit on the floor with a straight back and stretch your legs in front of you. Grab the rubber shock absorber on your foot and pull the other end to your abdomen, pulling your elbows back. To maintain a straight posture, bend the other leg and hold on to it with your hand.
Complete 20 reps for 4 sets.
4. Arm Extension with Resistance
This is one of the most effective exercises for strengthening the chest and shoulder muscles. It loosens up the thorax, develops joint flexibility, and literally helps you “spread your wings. Sit with your buttocks on your heels, straighten your back, and raise your arms up with the rubber cushion. Stretch the rubber band between your palms, take the shock-absorber behind your head, and then return to the starting position. Try to extend your arms as much as possible, overcoming the resistance of the rubber band.
Perform 20 repetitions in 4 sets.