What is postural training. Postural muscle training. Beginner Training

Moving freely without discomfort or pain is a big reward. You don’t think about it until one day the lumbar dawns.

According to statistics, back pain is the second reason for absenteeism after such a common disease as a cold. Over 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 a person does not move much and for the most part just sits.

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

A bit of 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, is simple quick movements that a person can control willpower. For example, it’s easy for us to raise a hand or bend a leg. There are few blood capillaries in these muscles, and they quickly become tired due to the accumulation of lactic acid.

The postural muscles, or, as they are also called, tonic muscles, are located deep, near the spine. They are responsible for the vertical position of the body during movement, as well as posture and posture. Work contrary to gravity. We cannot regulate the functioning of these muscles by consciousness, since the subcortical structures of the brain are responsible for their functions.

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

Spinal Curvature Problems

Modern life provides little opportunity to move. Undergoing static tension, dynamic muscles become weak, and postural muscles are shortened due to increased tone.

An imbalance between these muscles leads to 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 sensations. In addition, problems associated with the spine lead to pathologies of the internal organs.

Dynamic muscles are simple to work out, and postural muscles are much more difficult. The problem is that a person does not feel and does not control their work, therefore, to work out these muscles, a training system that includes special techniques and exercises is required.

Yoga as a basis

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

Hert van Lewen, the founder of the Precise Alignment Yoga, went even further. His training system involves the relaxation of dynamic muscles, resulting in postural activation. However, the training program in the gym requires special equipment and the help of an instructor who has been trained.

Plank pose

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

Training for beginners can consist of one asana and its variants, since the pose of the bar is a universal exercise. It involves the main muscle groups , including tonic, that is, postural. It can be performed both in statics and in dynamics.

You need some free space and a gymnastic or special yoga mat. So:

• Get down on your knees, palms rest on the floor and are shoulder width apart, and the wrist and elbow joints are on the same line.
• From your starting position, tear your knees off the floor and take a position in which you lean on the palms and toes of your feet, linger in it for as long as possible.
• Plank on straight arms requires tension of the abdominal muscles in order to avoid deflection in the lower back and muscles of the buttocks, in order to eliminate sagging to the floor. When executed correctly, the body should look like one straight line.
• For the first time, hold out for 10 seconds, then try to increase the load at which the duration will be several minutes.
• For a more complex version of the plank, lower yourself onto your forearms, bending your arms alternately, then return to your starting position. Make sure that the elbows remain under the shoulder joints, and the forearm and shoulder form an angle of 90 degrees.
• If it became difficult to hold the pose, then as a short rest, you can lower your legs to your knees, and your hands to your forearms, this is especially true when training for girls is provided. Buttocks are shifted forward, but the muscles of the press do not relax. From this position, we again enter the bar on outstretched arms or on the forearms.

The training program may also include a dynamic version of the exercise. It is performed as follows. Having taken the position of the strap, we alternately pull the knee to the opposite elbow. We do it at a fast pace, alternating knees. At the same time, do not forget that the body is one straight line, the abdomen and buttocks are pulled in and strained as much as possible.

The strap allows you to strengthen the muscles of the abs, buttocks, back and arms. Involves absolutely the whole body. Having mastered it, you can go directly to the main training.

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

Warm up

Training for beginners as well as advanced athletes should begin with a small workout. It consists of yoga asanas and serves as the preparation of muscles and joints for a serious load.

So, let's begin:

1. Take a plank pose.
2. From it, smoothly go to the asana "dog face down." To do this, stretch your 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 that, alternately tear off the heels from the floor, kneading the foot, perform ten repetitions from each leg.
4. Lunge deeply with your right foot, so that the foot is flush with the outside of the hand. Hold on a few tabs and straighten your right leg in order to stretch the ligaments under the knee.
5. Again, descend into a deep lunge, try to bring the forearm of the right hand closer to the floor, perform two more repetitions.
   
6. On exhalation, turn the body to the right bent leg and stretch your arm up, while the left hand is firmly pressed to the floor. Look at the fingers, linger in this position for 16 accounts.
   
7. Go to the asana "warrior pose alone", for this, straighten the body vertically, raise your hands in parallel. At the same time, the right leg remains in the lunge, the thigh with the knee makes an angle of 90 degrees, the knee is located exactly above the heel. Look at the hands and lean back, do not bend in the lower back, but open the chest.
   
8. After 16 accounts, return to the plank position and repeat the warm-up for the left leg.

Main part

Training program, namely her the main part is dynamic exercises that gradually involve all muscle groups and help strengthen both the main physical and postural muscles.

Squats

The work includes hips, legs, back and arms.

1. To begin with, place your feet shoulder-width apart, and spread your arms apart with your palms apart. The back should be straight.
2. As you exhale, do a squat, to do this, bend your knees, the thigh should be parallel to the floor. Do not squat deeper, so as not to unnecessarily strain the knee joint. Keep your hands apart, your back straight, do not lean deep forward. Carefully watch that the knee does not extend far beyond the foot, in ideal performance it is located above the heel.
3. Hold on 4 accounts, get up.

Side bar and push ups

Postural training allows you to activate the lateral muscles of the trunk, abs and arms.

1. Take a pose of a level on outstretched arms.
2. As you exhale, tear off your right hand from the floor and lift it, while the body twists and turns to the right, the brush is directed away from you. The lateral surfaces of the feet are pressed to the floor.
3. Pull your hand up, palm away from you, look at your fingers.
4. Return to the bar and on the exhale, do push-ups, while the elbows are looking back. It is important to first unfold the pelvis parallel to the floor, and then lower your hand.
   
5. After push-ups, return to the “bar” and again extend your arm up, twist the case.
   
6. Training for girls can include a simpler version of the side bar, for this lower one knee on the floor. Do push-ups from the knees.
7. Repeat the exercise with your right hand.

Leap - Glide

Postural training is designed in such a way that, along with the work of physical large muscles, very small ones are included. The following exercise has been developed for this:

1. Place your feet shoulder-width apart and bend them slightly at the knees.

1. Jump up and, after landing, take a wide sliding step towards the right foot. Put your left foot side by side, legs during the exercise remain in a bent position.
   
2. Perform the jump again and take the slip step now with your left foot to the side.
3. Jump again.

Direct training

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

So, let's begin:

1. Do five squats with your arms outstretched to the side, each time increase the amplitude, but the hip should not fall below the parallel with the floor.
2. Perform a side plank pose and push-ups. Repeat the exercise five times for the left and right hands.
3. Now you need to perform 5 times "jump-slip".

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

Relaxation

A training plan must include a hitch. It allows muscles, joints and ligaments to recover after exercise, as well as reduce heart rate. The hitch includes the following exercises:

1. Lie on your back, spread your arms to the side, palms down, bend your knees. As you exhale, lower your knees to the left and touch the floor with them, while turning your head to the right. Hold this position for eight counts. Do the same in the other direction. Repeat the exercise two times.

   

2. Get on your knees, step as far forward with your hands as possible, while the angle of the thigh-lower leg should be 90 degrees, stretch your chest to the floor. Hold this position for 8 accounts.
   
3. From a kneeling position, make a lunge forward with your right foot and tilt the body to a straight leg, delay for 8 counts. Try to lean lower and lower with each count. Repeat with the other leg.
   

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