by Spending many hours in front of the computer and even looking at the mobile is harmful to the back and neck. People tend to slouch, acquiring a kyphotic posture, with a convex back, which causes pain and annoying contractures.
To improve these symptoms, there are several exercises in the gym that can help correct posture and thus avoid pain, while the person works the upper muscles.
What are the best exercises in the gym to improve posture?
Working the upper body not only marks the biceps and triceps. Some routines can help in many aspects, such as improving body posture, especially the back and neck. These are:
1. Dumbbell Back Raises
This exercise serves to work a good number of upper muscles: middle trapezius, posterior deltoid, upper trapezius, rhomboid, triceps brachii, wrist extensors, gluteals, lumbar, among many others.
To do the flights, it is necessary for the person to take a dumbbell in each hand, stand up with their legs hip-width apart and slightly bend their knees. Next, lower your torso until it is almost parallel to the ground. Always look down.
It is necessary to separate the arms as if flapping upwards, with the elbows bent, lower them until they pass in front of the chest and start again.
2. Dumbbell lunges
This exercise is more than complete, because it allows you to improve your posture and also work your legs, coordination and balance. To do this, whoever wants to do this exercise needs a pair of dumbbells or discs, they must be taken with each hand.
When doing the exercise, the person should start with their legs together, back straight, and gaze forward, then take a big step forward with their right leg, bend both knees, and lower their body.
Before getting up, it is necessary to take a step forward with the left leg. And so on until finishing 12 steps with each leg. This exercise can be done in a place without too much space.
3. Bridge with disk
This exercise helps strengthen the back and have more strength in the abdominals, pelvis and is perfect for improving body posture.
To execute it, the person must lie face up on a mat, bend the knees and support the soles of the feet. Subsequently, support the disc on the belly and hold it with your hands so that it does not fall. Without lifting the shoulder blades or the head off the ground, you must raise the pelvis to form a “bridge” with the body, mHold the position for a few seconds and descend slowly. You can perform 10 repetitions of this exercise.
4. High Grip Row
This posture-improving exercise focuses most of the work on the upper back and the back of the shoulders. To a lesser extent, it works the biceps. And especially the way people sit up straight.
In the development of this exercise the person You should sit facing the corresponding machine, grasp the handles with your fists facing forward (prone grip), leave your back as straight as possible and keep your eyes forward.
Then you should bring your elbows back and flex them. The idea is that the hands come as close as possible to the shoulders. He will have to hold two seconds in this position and stretch slowly. This routine can be done 12 repetitions.
5. iron
In addition to helping to have well-defined abs, the op plateslanck They are an excellent exercise to improve posture. For this, the exercise must be executed correctly, without arching the back.
To perform the plank, the person must lie face down on the mat, with their legs stretched out, Rest your forearms on the floor in front of your chest, one next to the other, raise the body and support the balls of the feet (the only two points of contact with the ground are the forearms and the balls of the feet).
The idea is that the body remains parallel to the ground most of the time..
