Fitness trainer advised exercises for beautiful posture

Fitness trainer Julia Gulyaeva advised exercises for beautiful posture. Her words are given by Buro 24/7.

Golyaeva suggested starting with the exercise HIP HINGE. The starting position is the feet on the width of the pelvis and parallel to each other, the legs are slightly bent at the knees, the shoulders and shoulder blades are lowered, the head is even. Then lean to the parallel with the floor and stretch your arms forward, keeping your back even, stretch forward, and a croach back. “Inhale, by exhalation, pull the left elbow to the ribs, straining the muscles of the back. Inhale and change the side – pull the left hand forward and tighten your right elbow to the body, ”the coach described further equipment.

The next exercise is “swimming”. Take the position of standing on all fours. On inspiration, stretch your left hand forward, and with your right foot, back, holding the body with motionless, return to the starting position on the exhale, and then change the side. Gulyaeva recommended concentrating on traction, and not lifting the limbs, and maintain the natural bend of the spine.

The expert also advised to make a castle in a lying position. To do this, stretch your arms forward, tighten your stomach and twist your pelvis, stretch your crown forward. “On the exhale, raise your arms and chest over the floor. Next, bend your right hand, and get the left behind your back as if you want to clasp your fingers in the lock. On inspiration, open your arms to the sides and on the next exhale, repeat to the other side, ”the coach revealed the correct equipment.

Another exercise, which is performed in the lying on the stomach, is swan. To do this, on inspiration with your hands to the feet, raise your chest over the floor, stretch the sternum forward, unbending only in the thoracic spine, and not in the lower back, and without throwing your head.

You can complete the complex with a “book”. Lie on the side and bend your legs in the pelvis and knees at right corners, put your hands in front of you with your palms together. With an inhalation, raise the upper hand, turn your shoulders and try to lower it and the shoulder blade to the floor, return to the starting position by exhalation.

Earlier, the posture expert Olga Makhova spoke about the minuses of hot yoga, in which classes are held at a temperature of 30-40 degrees above zero. The specialist noted that during such a training the risk of dehydration increases.