Beginner's guide: 6 week

The formation of sporty posture

In the formation of a sport build, both the muscles themselves are stressed, and the ability to "hold them" - that is, the presence of a correct posture. At the same time, strength training often does not improve posture, as is commonly believed, but rather worsens it, leading to an even greater imbalance in the figure.

Causes - as aggravation of existing problems( flatfoot or curvature of the spine) due to ignoring them during training, and intensified development of one muscle group without due attention to symmetry. In this case, the muscles develop unevenly, literally pulling together the body.

Flat feet shoes are the main tips for choosing orthopedic models. Why is running in ordinary sneakers with flat feet forbidden?

The importance of developing the back muscles

Remember that if you train hard chest and arms, forgetting about the back( or training it correctly because of the inability to feel the muscles), then it harms the posture - the shoulders go forward and down, there is a hunchback. The computer and smartphone exacerbate the situation, forcing to constantly look down.

In a material last week, we talked about the importance of back muscles training and the need for conscious involvement of its muscles in pull-ups, and this week's "Beginner's Guide" we will learn to "open" the back and keep it straight. Without this skill, you will never achieve a sports figure.

How to keep your back straight?

The description of the correct posture sounds simple - the look is directed forward, the head is slightly retracted, the shoulders are straightened, the trapezes are pointing downwards, the shoulder blades are brought together and slightly lowered, the stomach is retracted and slightly tense, the coccyx looks down( this will direct the pelvis and hips forward), the back deflection -is minimal.

The easiest way to take this position is by leaning your back against the wall. The walls should touch the back of the head, shoulders, shoulder blades, buttocks and heels. It is important to learn how to calmly keep a similar posture, no matter how unaccustomed and uncomfortable it did not seem at first. Gradually, this posture should become a habit.

How to learn correct posture?

You can fix the correct posture by using a special medical plaster( from ordinary scotch it differs in that it does not irritate the skin) and posture correctors. The greatest effect will be provided by the combination of these methods and constant control of the position of the back during strength training.

Start strengthening posture with the ability to occupy the position described above - start walking in this position for 5-10 minutes a day in the apartment, then go to the fixing plaster( it can be hidden under clothing).Gradually increase the time of wearing the patch from 30 minutes to several hours.

Posture fixing with

plaster You will need a wide medical adhesive and help a friend to fix this plaster. Sit flat, take the position of correct posture, lightly move the scapula together. First, two horizontal tapes of the plaster are pasted-one on the shoulder line, the other along the line of the top of the lower back.

Then, on top, three vertical tapes are glued, the middle one of which should be exactly along the line of the spine. The final step, the most important, will be diagonal ribbons - they will pull the blades a little back and down, forcing them to occupy the right position.

A set of home exercises for improving posture and straightening of the spine. All about how to strengthen the muscles of the lower back.

Training program: 6 week

We turn to the classical scheme of the basic program. Alternate days - on Monday do training A, on Wednesday - training B, on Friday - again training A. Squats with a bar are performed every time, since the exercise stimulates the production of testosterone and other hormones.

Before the start of training - light cardio for warm-up, then exercises for development of the top of the back. At the end of the training - hyperextension for strengthening the lower back and strengthening the muscular corset. Weight in the main exercises should be slightly increased, but not at the expense of the technique of execution.

Workout A

  • Back warmer
  • Thrust of the upper block - 3 x 20-25
  • Squats with a bar - 3 x 6-8
  • Bench press bar - 3 x 6-8
  • Deadlift - 3 x 6-8
  • Hyperextensions - 3 x 10-15

Workout In

  • Back warmer
  • Thrust of upper block - 3 x 20-25
  • Squats with barbell - 3 x 6-8
  • Standing bar press - 3 x 6-8
  • Rod rod in slope - 3 x 6-8
  • Hyperextensions -3 x 10-15

How to do hyperextensions?

For hyperextensions, a special simulator is required, which must be adjusted to its height before the exercise - the front rollers should be located at the point of flexion of the waist and hips. The very exercise is the slow lifting and lowering of the body.

At the lower point of the movement, it is important to slightly round the back( for this you can look at your feet), and at the top you do not need to excessively bend back( the body should be stretched in a line).When performing hyperextensions, you should feel the involvement of the lower back and gluteal muscles in the work.


For the formation of a sports figure, not only the muscles, but also the correct posture are important. If it is hard for you to maintain a sportive posture due to the strength of your muscles, to fix this skill will help both special posture correctors, and sticking on the back of fixing patches.