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5 best exercises for beautiful posture
Want to spend five minutes with the benefit of figures? Do 5 exercises for a beautiful posture and promise you will not regret it. To make exercises easier, as these muscles are usually poorly trained, which means you'll see results pretty soon.
Exercise 1: Superman
Lie on your stomach and hold that between your legs Swiss ball. Tighten your abs and extend your arms in front of him. Take a deep breath.
On the exhale, press down firmly on the ball, slowly raise your legs, arms and chest as high as possible. Count to 10, then slowly lower to the floor.
If you find it too difficult to perform this exercise, do it without the ball.
Exercise 2: The Warrior
Stand straight with feet together. Raise straight arms above head and press palms one to another. Take a deep breath.
On the exhale, slowly bend forward at a 90° angle while raising the right leg to the same level. Your body should form a straight line from the fingers to the toes of the right foot. Take five breaths and then return to starting position.
Repeat the same on the left leg.
Continue to perform the exercise, take turns picking up the right and left legs.
Activity 3: Swimming on the floor
Lie on your stomach, straight arms pull ahead.
Raise your arms, legs and chest, do not lift the head and try to relax the neck.
Start to "float": raise right arm and left leg, then Vice versa — the left hand and right leg.
Continue to exercise at a moderate pace.
Exercise 4: Incline with dumbbells
In each hand grab a dumbbell weighing 3-4 lbs. the Feet on the width of the foot and slightly bend at the knees. Tilt the torso forward so that your back was almost parallel to the floor, hands extend perpendicular to the torso. Tighten the press to protect the lower back from overextending. Take a deep breath.
On the exhale, slowly bend your elbows and pull them to the sides. Blades pinch together.
On the inhale return arms to starting position.
Continue to exercise at a moderate pace.
Exercise 5: Marching bridge
Lie on your back, bend your knees and push the heels into the floor. Raise your hips so your body form a straight line from heels to shoulders. Tighten your press. Take a deep breath.
On the exhale, leaning on left leg, raise your right hand up at an angle of 90° relative to the torso. Slowly return your leg to the starting position, tensing the abs and buttocks so that the hips stay in place and not hanging to the side.
Repeat on the other leg.
Continue the exercise, alternately raising your right and left legs.
Perform each exercise for one minute.published
Legendary BURPEE exercise: burning a record amount of calories!How to make perfect body in 4 weeks
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: www.mai-skai.com/5-uprajnenii-dlya-krasivoi-osanki/
Exercise 1: Superman
Lie on your stomach and hold that between your legs Swiss ball. Tighten your abs and extend your arms in front of him. Take a deep breath.
On the exhale, press down firmly on the ball, slowly raise your legs, arms and chest as high as possible. Count to 10, then slowly lower to the floor.
If you find it too difficult to perform this exercise, do it without the ball.
Exercise 2: The Warrior
Stand straight with feet together. Raise straight arms above head and press palms one to another. Take a deep breath.
On the exhale, slowly bend forward at a 90° angle while raising the right leg to the same level. Your body should form a straight line from the fingers to the toes of the right foot. Take five breaths and then return to starting position.
Repeat the same on the left leg.
Continue to perform the exercise, take turns picking up the right and left legs.
Activity 3: Swimming on the floor
Lie on your stomach, straight arms pull ahead.
Raise your arms, legs and chest, do not lift the head and try to relax the neck.
Start to "float": raise right arm and left leg, then Vice versa — the left hand and right leg.
Continue to exercise at a moderate pace.
Exercise 4: Incline with dumbbells
In each hand grab a dumbbell weighing 3-4 lbs. the Feet on the width of the foot and slightly bend at the knees. Tilt the torso forward so that your back was almost parallel to the floor, hands extend perpendicular to the torso. Tighten the press to protect the lower back from overextending. Take a deep breath.
On the exhale, slowly bend your elbows and pull them to the sides. Blades pinch together.
On the inhale return arms to starting position.
Continue to exercise at a moderate pace.
Exercise 5: Marching bridge
Lie on your back, bend your knees and push the heels into the floor. Raise your hips so your body form a straight line from heels to shoulders. Tighten your press. Take a deep breath.
On the exhale, leaning on left leg, raise your right hand up at an angle of 90° relative to the torso. Slowly return your leg to the starting position, tensing the abs and buttocks so that the hips stay in place and not hanging to the side.
Repeat on the other leg.
Continue the exercise, alternately raising your right and left legs.
Perform each exercise for one minute.published
Legendary BURPEE exercise: burning a record amount of calories!How to make perfect body in 4 weeks
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: www.mai-skai.com/5-uprajnenii-dlya-krasivoi-osanki/
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