Not only the beauty of our whole body depends on our posture, but also our health. Even an athletic body without good posture is not attractive.
A straight spine, square shoulders, and open chest are primarily healthy. Good posture increases the volume of the lungs. When you breathe with a “full chest,” your body receives more oxygen and delivers it to all of your internal systems. Improves blood circulation and the delivery of nutrients to the organs.
Vertebrae and joints are in a natural position and do not experience unnecessary stress, which helps to avoid various musculoskeletal diseases in the future. Muscles work more efficiently and feel less tired. And the voice sounds more confident because of the exposed diaphragm.
In order 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 posture and correct yourself when you begin to “relax. Second, you need to develop a strong muscular frame, and some of the exercises below will help.
We will show you 4 effective exercises with rubber that will help you 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 just below the shoulders. To maintain the load on the gluteal muscles in this exercise, lift your legs one at a time, overcoming the resistance of the elastic band. Take your time and move without jerking, trying to feel the muscles working.
Perform 20 repetitions for 4 sets.
2. Arm extension from plank
Another version of the dynamic plank. This time the main load is on the shoulder muscles. The obliques are also involved. Against the resistance of the resistance band, 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 underneath shoulders – this is a prerequisite.
Do 20 repetitions for 4 sets.
3. Abdominal pull from sitting position
This exercise works the largest muscle in your back. Sit on the floor with your back straight and your legs out in front of you. Grasp the rubber bumper on your foot and pull the other end toward your stomach, pulling your elbows back. To maintain a straight posture, bend the other leg and grasp it with your hand.
Perform 20 repetitions 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 the chest, develops joint flexibility, and literally helps you “spread your wings”. Sit with your buttocks on your heels, your back straight, and your arms raised with the rubber band. Stretch the rubber band between your palms, take the shock absorber behind your head and return to the starting position. Try to extend your arms as far as possible, overcoming the resistance of the rubber band.
Perform 20 repetitions for 4 sets.
