What is postural training. Training of postural muscles. Training for beginners

Free movement, without experiencing discomfort or pain, is a great reward. You do not think about it until one time you get a lower back.

According to statistics, back pain is the second reason for not going to work after the most common disease, like a cold. More than 70% of the inhabitants of developed countries complain of its occurrence.

The cause of unpleasant sensations in most cases are underdeveloped back muscles. They can not withstand the load, because the person moves little and mostly just sits.

In order not to have such problems, the back needs to be strengthened - it is understandable and known to all. If you come to any gym, the instructors will necessarily offer a training plan that will help develop the necessary muscle group. However, not all so simple.

A little anatomy

In the human body, there are two types of muscles: dynamic and postural.

The work of the first group of muscles, which are located close to the surface of the body, are simple rapid movements by which a person can control willpower. For example, it's easy for us to raise a hand or bend a leg. These muscles have fewer blood capillaries, and they quickly become fatigued due to accumulation of lactic acid.

Postural muscles, or, as they are also called, tonic, are located deep, next to the spine. Responsible for the vertical position of the body during movement, as well as posture and posture. They work against the force of gravity. We can not regulate the work of these muscles with consciousness, since the subcortical structures of the brain correspond to their functions.

These are the smallest muscles, but they are very strong, because the tension can hold, in contrast to the dynamic group, for a long time. Lactic acid is accumulated slowly, as they are abundantly supplied with blood vessels.

Problems of curvature of the spine

Modern life provides little opportunity to move. Testing the static tension, the dynamic muscles become weak, and the postural ones become shorter due to the increased tone.

The imbalance between these muscles leads to a curvature of the spine and a violation of the natural bends of the body. Therefore, not only the appearance, but also the work of the musculoskeletal system suffers. Accordingly, there are painful feelings. In addition, problems associated with the spine, lead to pathologies of internal organs.

Dynamic muscles work out quite simply, and postural ones are much more complicated. The problem is that people do not feel and control their work, so to work out these muscles requires a system of training, which includes special techniques and exercises.

Yoga as the basis

Postural training as a direction in fitness appeared recently. They are based on the principles of yoga. Traditional asanas are aimed at stabilizing and strengthening the muscles of the entire body, where special attention is paid to the spine.

The founder of the "Yoga of exact alignment" Hert van Lewen went even further. His system of training involves the relaxation of dynamic muscles, thereby activating the postural. However, the training program in the hall requires special equipment and the help of an instructor who has been trained.

Pose of the bar

If you visit fitness clubs that have similar programs, there is no possibility, but there is a desire to train, we offer to master one of the basic exercises of yoga.

Training for beginners can consist of one asana and its variants, as the posture of the bar is a universal exercise. It involves the main muscle groups, including tonic, that is, postural. You can perform it both in static and in dynamics.

You need a little free space and a gym or a special yoga mat. So:

• Go down on your knees, palms rest on the floor and are on the width of the shoulders, wrist and elbow joints are located on the same line.
• From the starting position, tear your knees from the floor and take a position that rests on the palm and toe of the legs, stay there for as long as possible.
• Plank on the direct hands requires the tension of the muscles of the press, in order to avoid the deflection in the lower back and the muscles of the buttocks, in order to exclude the sagging to the floor. With proper performance, the body should look like one straight line.
• For the first time hold on for 10 seconds, then try to increase the load, in which the duration will be several minutes.
• For a more complicated version of the bar, drop onto your forearms, alternately bending your arms, then return to the starting position. Make sure that the elbows remain under the shoulder joints, and the forearm and shoulder form an angle of 90 degrees.
• If you hold the pose was hard, then as a small rest your legs can be lowered to your knees, and your hands to your forearms, this is especially true when training for girls is provided. Buttocks in this case are shifted forward, but the muscles of the press do not relax. From this position, we again enter the bar on elongated arms or on the forearms.

The training program can also include a dynamic version of the exercise. It is performed as follows. After taking the pose of the bar, alternately pull the knee to the opposite elbow. We do this at a fast pace, alternating our knees. At the same time, we do not forget that the body is one straight line, the stomach and buttocks are drawn and stretched as much as possible.

The strap allows you to strengthen the muscles of the press, buttocks, back and hands. Absolutely the whole body is involved. Having mastered it, you can go directly to the main training.

Postural training consists of effective, simple enough exercises. If you repeat them in a certain sequence, not only strength, but also endurance develops.

Warm up

Training for beginners, as well as advanced athletes should start with a little warm-up. It consists of asanas of yoga and serves as the preparation of muscles and joints for a serious load.

So, let's begin:

1. Accept the pose of the bar.
2. From it, smoothly go to the asana "dog face down". To do this, stretch from the arms and straighten your legs, while the heels tend to the floor, and the head hangs freely. Stay in this position for 16 accounts.
3. After this, one by one tear off the heels from the floor, stretching the foot, perform ten repetitions with each leg.
4. Make a deep lunge with your right foot, so that the foot is flush with the outside of the hand. Hold on to several accounts and straighten the right leg in order to stretch the ligaments under the knee.
5. Again, sink into a deep lung, the forearm of the right hand, try to bring it closer to the floor, perform two more repetitions.
6. On exhalation, unfold the body to the right bent leg and pull the arm up, the left hand is pressed tightly to the floor. Look at your fingers, stay in this position for 16 accounts.
7. Go to the asana "the pose of the warrior one", for this straighten the body vertically, raise the arms in parallel. The right leg remains in the attack, the thigh with the knee makes an angle of 90 degrees, the knee is located exactly above the heel. Look at the hands and bend back, do not bend into the lower back, but open the chest.
8. After 16 bills, go back to the posture of the bar and repeat the warm-up for the left leg.

Main part

The training program, namely its The main part, is a dynamic exercise that involves gradually all the muscle groups and contribute to the strengthening of both the basic physical and postural muscles.

Squats

The hips, shins, back and hands are included in the work.

1. First, put your feet on the width of your shoulders, and spread your arms apart with your hands. The back should be straight.
2. On exhalation, perform a squat, for this, bend the legs in the knees, the thigh must be parallel to the floor. Deeper crouching should not not unnecessarily strain the knee joint. Keep your hands divorced, your back flat, do not lean deeply forward. Carefully watch that the knee does not go far beyond the foot, in an ideal performance it is located above the heel.
3. Hold on to 4 accounts, climb.

Lateral strap and push-ups

Postural training allows you to activate the work of the lateral muscles of the trunk, the press and hands.

1. Accept the pose of the bar on outstretched arms.
2. On exhalation, tear off the right hand from the floor and lift, while the body is twisted and turns to the right, the brush is directed away from itself. The side surfaces of the feet are pressed to the floor.
3. Hand pull up, palm away from yourself, look at your fingers.
4. Return to the bar and on the exhalation do push-up, elbows at the same look back. It is important to first unfold the pelvis parallel to the floor, and then lower your arm.
5. After push-up, go back to the "bar" and pull your arm up again, twist the case.
6. Training for girls can include a simpler version of the side bar, for this, lower one knee to the floor. Push-up also from the knees.
7. Repeat the exercise with the right hand.

Jump - slide

Postural training is designed in such a way that along with the work of physical large muscles included and very small. For this purpose, the following exercise was developed:

1. Put your feet on the width of your shoulders and bend them slightly at your knees.

1. Jump up and, after landing, make a wide sliding step towards the right foot. Place the left foot next to each other, the legs remain half-bent during exercise.
2. Again, make a jump and take a step-slip now with your left foot to the side.
3. Again a jump.

Directly training

The program of training in the hall and at home consists of three approaches, each with five repetitions of each exercise.

So, let's begin:

1. Do five sit-ups with arms apart, each time increase the amplitude, but below the parallel with the floor, the hip should not fall.
2. Perform the posture of the side bar and push-up. Repeat the exercise five times for the left and right hands.
3. Now you need to execute 5 times "jump-slip".

Repeat the complex two more times. The total training time, that is, the warm-up and the main part, is about 10 minutes.

Relaxation

The training plan must necessarily include a hitch. It allows the muscles, joints and ligaments to recover after the load, and also reduce the heart rate. The hitch includes the following exercises:

1. Lie on your back, hands spread apart palms down, bend your knees. On exhalation, lower your knees to the left and touch the floor with them, turn your head to the right. Hold this position for eight accounts. Do the same in the other direction. Repeat the exercise two times.

2. Climb to your knees, step far forward with your hands as far as possible, with the thigh-shank angle 90 degrees, stretch your chest to the floor. Hold this position for 8 accounts.
3. From the position of kneeling, make a right leg lunge forward and tilt the body to the straight leg, hold up 8 scores. Try with every count to bend down all the way to the foot. Repeat with the other foot.

Postural training with its own weight does not require special equipment. The result will not take long, if you master the complex and practice several times a week.