2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Be sure to try these exercises if you sit a lot or want to correct a slouch.
In home workouts, there are often different types of push-ups, planks and crunches for the press, but the study of the back of the body is often limited to the buttocks.
However, the load on the extensors of the spine and the posterior bundles of the deltoid muscles is necessary for a harmoniously developed body, good posture and a healthy back. Especially if you spend most of your time sitting.
The complex consists of six exercises:
- Extension of the back. Pull your shoulders back and bring your shoulder blades together.
- Invisible cravings for the chest. At the bottom, tense your latissimus dorsi.
- Rise on the elbows. Press your elbows into the floor, feel the tension in the back of your shoulders and in the middle of your back. Hold at the lowest point for 1-2 seconds.
- Shoulder abduction plank.
- Y-T-tilt routing.
- "Superman".
Perform each movement 12-15 times. Do it smoothly and in control, concentrating on muscle contraction. When you finish the last exercise, start over. Complete 3-4 laps.
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