Leveling up: 5 exercises for those who are tortured to correct posture

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Your back will be thrilled.

Instead of performing the rich range of motion that our body is designed for, we freeze for a long time in front of the computer, sit in the car or public transport, and even rest motionless - looking at the phone.

All these exercises take place in a similar position: a rounded back, compressed chest and abdomen, shoulders and neck brought forward. Over time, the body adapts to this position and it becomes habitual.

In this workout, cardio and strength movements include elements to stretch and strengthen your back, glutes, and shoulders to help you straighten your shoulders and keep your back straight.

In 20 minutes, you will speed up your heart rate, burn up a lot of calories and take a step towards good posture.

How to do the exercises

The complex consists of five movements:

• "Jumping of a prisoner" with a turn of the body.
• "Wipers".
• Push-ups with access to the "cobra".
• Deep lunges with a body turn.
• Reverse bar exit.

Do each of them for a minute and immediately move on to the next. When finished, rest for 2 minutes and repeat. Make three circles.

Don't stop between exercises. Remember that at the end of each circle you will have 2 minutes of rest - you can be patient.

You can turn on the video and practice with me or start the timer and do it at your own pace.

If some movements seem too complicated for you, simplify. I'll show you how to do this below.

How to do the exercises

"Jumping of a prisoner" with a turn of the body

Take your hands behind your head, bend slightly in the chest region. When lowering into a squat, keep your back straight - squat as deep as you can without rounding your lower back. Try to sit a little lower each time.

Turn the body to the side smoothly, without sudden movements. Point your hand toward the ceiling and your chest toward the wall in front of you.

Wipers

Smoothly, controlling movements, lower your legs to the right and then to the left. Do not place them on the floor until the end of the exercise.

Push-ups with access to the "cobra"

Lower yourself into a push-up, keeping your elbows close to your body, tighten your abs and glutes. Bend your back smoothly, without sudden movements. If you still don't know how to do push-ups correctly or are just tired at the end of the interval, lower your hips to the floor at the bottom of the exercise - this will give your muscles time to rest.

Deep lunge with body turn

Alternate your legs in a deep lunge, placing your feet next to your palms. Try to turn the body more to the side so that your chest is facing the wall to your side.

Reverse bar exit

While lifting the pelvis, tighten the buttocks more. Try to stretch your body from shoulders to knees in one line. Move smoothly, not in jerks, so as not to injure your shoulders.