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 Remember heroine Angelina Jolie - Lara Croft? What is the gait which posture which figure !!!! Yes, to learn how to keep themselves so you need to work on ourselves. There is a series of sets of exercises which will help you to walk through life with head held high and back straight. Everyone will find something of their own. After all, here and fitball exercises, and an elastic band and a dumbbell, and without anything.
Today we will continue to talk about exercise for the formation of good posture using a fitball. Before training do not forget to warm up. And the transition to the most complex.
Exercise 1. Housing Rotation.
This activity is directed to the stretching of muscles and develop body balance. Starting position - lie down on his stomach on the ball; uprites straight arms to the floor; straighten your legs, and put on socks. As you inhale, lift your right hand and expand the body, the feet do not change their position. Hold this position for 3 seconds and return to starting position. Repeat 10 - 20 times on each side.
Exercise 2.
In this exercise, we will work with your hands. Starting position as in Exercise 1. On the inhale pull one arm forward, the other pull back. Please note that they (arms) should be straight. Hold for 2 seconds and return to starting position. Make 10 - 20 repetitions for each side. This exercise can be complicated, picking up a dumbbell.
Exercise 3.
Get on your knees and place your ball in the stomach. Hands pull ahead. As you exhale, bend your elbows and touch your fingers to the shoulders. On the inhale, return to the starting position. Repeat 10 - 20 times.
Exercise 4.
Uprites belly ball. Legs are straight. Hands pull back so that they are parallel to the body. On the inhale pull your hands toward the ceiling. As high as possible. However, they still have to be laid back. Hold this position and relax. Make 10 - 20 repetitions.
Exercise 5.
It is quite complex and will require you a good return. So kneel in front of the ball, and put his hands on him. Slowly straighten the legs, evenly distributing your weight on your hands and toes. To make it easier to keep your balance, your feet slightly apart and hands. Hold this position for 30 seconds. If you are about to fall down, then bend your knees.
Exercise 6.
Get on your knees. Lower body on the ball, arms perpendicular to the floor; back straight. Pull the hands in front of you and lift your thumb, so if you show that all is well. Make several rhythmic hand movements towards the ceiling. And return to starting position. Repeat 10 - 20 times.
Exercise 7.
Starting position as in exercise 6. Only now lag hands with finger breed apart. And also do some rhythmic movements towards the ceiling. Then relax your hands. Make 10 - 20 times.
Exercise 8.
Now we will reduce the blade. We kneel before the fitball, hands behind head, elbows divorced, so that they form a nearly straight line. Getting rhythmically to reduce the blade slightly averting elbows back. In this case, most of the work must comply with the muscles of the back, not the hands. Make 10 - 20 times.
Exercise 9.
Now, besides feetball, we need more and dumbbells. Kneel in front of the ball, dip it body (in this case the back straight), arms perpendicular to the floor. Take dumbbells. We start doing bench press. Raise the dumbbells up to chest level, it does not forget to strain the muscles of the arms and back, keeping the blade. Repeat 10 - 20 times. Want to add a load? Then straighten your legs.
Exercise 10.
Again with dumbbells. The starting position is the same as in exercise 9. Only this time, we will raise direct hand in hand. As repeated 10 - 20 times.
Exercise 11.
Again starting position as in Exercise 9. Now will raise straight arms with dumbbells in front of you. Make 10 - 20 times.
Uprazhnenie12.
Take you already know from the previous three exercises starting position. On the inhale pull the arms back, and take a 10 - 20 rhythmic movements towards the ceiling.
Performing exercises on the development of the back muscles should remember the following:
- Always warm up before the start of classes.
- Increase the load gradually. In this case, an important role is played not by the number of approaches, and the quality of their performances. In addition, too abrupt onset may discourage the desire to engage.
All the time follow the position of the torso, and back in particular. So you will minimize the risk of injury.
By the way, engaged in regularly, you will notice that the state of health has improved, and his back began to hurt less. Train and be beautiful.
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