Improve Your Posture | 3 Exercises Only!

Author channel Calisthenicmovement   11 мес. назад
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How to Fix Your Posture in 4 Moves! (PERMANENTLY)

Fix your posture in 90 days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you have poor posture, you not only are aware of it but likely would welcome an easy way to fix it. In this video, I’m showing you a 4 step plan that can attack the most common posture flaws to give you a nice, tall, upright posture sooner than you think. I’m going to show you how to hit correct rounded shoulders, a hunched back, crooked neck, forward head and tilted pelvis. When you apply the easy drills shown here you will start to feel better almost instantly and work towards permanently fixing your bad posture. The four biggest problem areas for those with bad posture is the neck, shoulders, mid back and pelvis. Specifically, if you spend a lot of time sitting at a desk or behind the wheel you will wind up getting slumping shoulders and a rounded back. To counteract the head being pulled downward, you wind up tilting your head up so you can look straight ahead. This has the effect of overarching your neck and weakening the deep neck flexors. Finally, when the upper spine curves forward, the pelvis winds up curling under. This posterior pelvic tilt is something that adaptively tightens the hamstrings and weakens the lower back. If you want to fix your posture you have to hit each of these areas with individualized attention. We have actually addressed each of these in depth with the following videos: How to Fix Rounded Shoulders - https://www.youtube.com/watch?v=oLwTC-lAJws How to Fix Anterior Pelvic Tilt - https://www.youtube.com/watch?v=K-CrEi0ymMg How to Fix Posterior Pelvic Tilt - https://www.youtube.com/watch?v=u1sfPfsESDQ How to Fix a Rounded Upper Back https://www.youtube.com/watch?v=7-GDuhjOAU8 That said, there is something that you can do for each of these areas that will help you to correct the postural problems without having to spend a long time each day. These are efficient and effective but do need your consistency in order to make a lasting impact on the correction. The funny thing about posture is that we often spend a lifetime doing the things that ruin our posture in the first place, yet expect that we will be able to fix it in an hour. While not an hour, these posture correction exercises will have an immediate impact on the way you feel. You should feel as if you have more mobility in the tightened areas and that your body begins to move more free and easy. From here, with a bit of consistency you will be able to make permanent changes in your posture that will have you feeling stronger and looking much better than you do now. An important note on posture and working out, that I referenced earlier, is that it is not a good idea to lift weights when your body is severely out of alignment. All you are doing is strengthening poor posture and dysfunction. Lifting weights in the presence of dysfunction is quickly going to lead to not only other compensations elsewhere in the kinetic chain but likely wind up in injury. It is much smarter to fix the issues with your posture first and then strengthen your body to reinforce the new perfect posture. For a complete program that helps you to correct your posture at the same time that you are actually building new muscle and getting ripped, head to http://athleanx.com and get the ATHLEAN-X Training System. Use the same exact workout routine used by Jesse to not only add muscle to his frame but dramatically improve how he looks when standing. For more videos on how to fix bad posture and the best way to get rid of scapular winging and rounded shoulders, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

STOP Doing Planks Like That!

Get Your Workout Program: ►► https://plan.eleggs.de/ ◄◄ Facebook ➢ https://www.facebook.com/pages/Calisthenic-Movement/154846744637610 Website ➢ http://www.calisthenic-movement.com Instagram ➢ https://instagram.com/calimove For Online Personal Training ( in German & English) contact us @ calimove24@gmail.com Our Shop ( Equip & T - Shirts): DE - SHOP: ► http://goo.gl/KXxIM7 ◄ US - SHOP: ► http://goo.gl/PY9eyR ◄ You can buy our shoes at: ➢ https://a.ballop-shop.de/AYTCM Music: ➢ http://www.epidemicsound.com/

Cabeza adelantada, ejercicios para mejorar la postura o sindrome cruzado superior

Consúltanos: https://www.fisioterapiatualcance.com/consulta-de-fisioterapia-en-linea/ Descarga la app: https://www.fisioterapiatualcance.com/descarga-nuestra-app/ Video de inhibición del ECM: https://youtu.be/2ja7jqZBJ10 Cabeza adelantada, ejercicios para mejorar la postura o síndrome cruzado superior Esta anomalía postural tan antiestética es originada por el síndrome cruzado superior, un problema musculo esquelético muy frecuente que combina otras alteraciones posturales como la hipercifósis o los hombros adelantados. AUTOELONGACIÓN DE CUELLO El primer ejercicio, es el mas importante de todos. Mediante su ejecución lograremos un estiramiento de la musculatura de la nuca y cuello y una activación de los flexores profundos del cuello, además su correcta realización os aportará una sensación agradable y analgésicas que disminuirá el dolor de cuello de manera inmediata. Nos colocamos de espaldas a la pared, apoyando los hombros y las nalgas. Observa la posición de tu cabeza respecto a la pared, la distancia entre ellos nos da una idea de la gravedad de tu situación. Cuanto mas alejada se encuentre la cabeza peor será. Extiende tu cuello y apoya la nuca en la pared. Como puedes observar se produce un aumento de la lordosis cervical. Para una correcta ejecución del ejercicio debemos dirigir nuestro mentón hacia detrás, al mismo tiempo que la nuca asciende por la pared. Si el movimiento se realiza de manera correcta deberíamos ver como el espacio entre el cuello y la pared disminuye. Mantenemos durante 5 segundos la contracción y relajamos. Realiza al menos 15 repeticiones del ejercicio. Si logras dominar la técnica te sugiero que empieces a practicarlo sin necesidad de estar apoyado en la pared. JALÓN CON ELÁSTICO AL PECHO Hazte con una banda elástica de una longitud considerable, y realiza un nudo aproximadamente a la mitad. Coloca el elástico de tal manera que quede fijado al cerrar la puerta. Sientate en un taburete frente a la puerta, y coge cada extremo del elástico con cada mano. El ejercicio parece sencillo, pero no lo es. Para lograr una mayor activación del musculo que queremos trabajar, el trapecio inferior, debemos realizar un descenso y aproximación de las escapulas al mismo tiempo que traicionamos ligeramente con los brazos. No se trata de un ejercicio de fuerza, sino postural. Desciende y cierra tus escapulas entre sí y continuación tira ligeramente de los brazos aproximando los codos hacia el tórax. Mantén durante 5 segundos la contracción y relaja. Realiza 3 series de 12 repeticiones. ESTIRAMIENTO DE PECTORALES Sin olvidarnos de la puerta, coloca esta ocasión el brazo del pectoral a estirar en el marco y realiza una rotación de tu cuerpo abriendo el angulo entre el brazo y el pecho. La sensación de tirantez debe localizarse en el pecho. Puedes variar la altura del brazo para concentrar el estiramiento en la zona inferior, media o superior. Mantén el estiramiento durante 45 segundos. Realizalo al menos 4 veces. INHIBICIÓN DE PECTORALES A continuación nos vamos a encargar de relajar e inhibir la zona pectoral superior, gran culpable del enrollamiento anterior de los hombros. Necesitamos una pelota dura y una pared donde colocarla. Apoyamos nuestro pecho contra ella de tal manera que la presión se concentre la zona pectoral superior cerca de la clavícula. Para una mayor efectividad podemos abrir el brazo en abducción y rotación externa para añadir mas tensión al musculo, o realizarlo directamente en el suelo aprovechando así el peso de nuestro propio cuerpo. Encuentra los puntos o zonas de mayor tensión y trabajalos durante al menos 30 segundos. Concéntrate en la zona pectoral superior y delantera del hombro. ESTIRAMIENTO DEL ANGULAR Y LOS TRAPECIOS Los estiramientos del trapecio y el angular de la escapula son grandes clásicos del dolor cervical, para el trapecio, acercamos la oreja hacia el hombro de manera lateral, y aplicamos una ligera presión a la cabeza para notar un mayor estiramiento, la tensión debe notarse en la cara lateral del cuello. Para el angular de la escapula debemos rotar y flexionar dirigiendo la mirada hacia uno de nuestros pechos. Aplicamos una ligera presión con nuestras manos hacia abajo para aumentar la sensación de estiarmiento, que debe ubicarse por detrás del cuello lateralmente. Para ambos estiramientos contamos 3 repeticiones por lado de al menos 45 segundos. MOVILIDAD DE LA PELVIS Si seguís nuestro canal, habréis descubierto la importancia de la pelvis en vuestra postura general. Habitualmente el síndrome cruzado superior esta acompañado de una posición de la pelvis en anteversión. En esta ocasión realizamos una simple liberación de su movilidad mediante un ejercicio de gato y caballo. Enrollando y desenrrollando nuestra pelvis. INHIBICIÓN DEL ECM Por ultimo, uno de los pasos más importantes para la anterioridad de la cabeza, es el tratamiento del esternocleidomastoideo. Lo ideal es realizar esta rutina al menos 3 veces por semana.

5 Best Exercises for a Nice Looking Butt

These are the 5 best exercises for a nice looking butt for men and women. Learn how to get a bigger rounder butt fast with this excellent glute workout. Not only will you discover exercises for a bigger buttocks, but these exercises will help you develop your thighs as well. Enjoy! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=butt Fat Loss Calculator: http://bit.ly/2wf2ctN The glutes. They're one of the most important muscle groups found in your body without them you wouldn't be able to walk run or jump and you would also have a serious case of flat pancake butt. Nobody wants see a flat butt not guys and not girls so in today's video I'm going to do all the peach loving people of the world a big favor and give you guys the 5 best exercises for a nice looking butt. And if you've been doing your squats and you've been trying your absolute best but your glutes just don't seem to grow give this video chance because I'm going to dive into specific methods you can use to Target your glutes to build a nicer butt so you can fill up those jeans in no time. Let's start with the very first one that everyone knows about and that's barbell squats. But we're not just doing regular barbell squats the best types of squats to work your glutes are deep barbell squats. Getting down nice and low during squats is the secret to building nicer glutes. A lot of people are afraid of going low during squats because of the many myths that exist about how low you're allowed to go. The truth is that as long as you don't have any previous injuries to your knees and your form is correct you can go almost all the way to the ground. This is actually something that trainers call ass to the grass squats. And going nice and low for your squats is a very natural movement for your body. I always bring up this example but before we had toilets we would take a squat every single day and that squat was naturally a deep squat. This is why deep squats are a very natural movement that our bodies have had plenty of time throughout history to adapt to. The problem is if you're not used to squatting a deep squat feels like anything but natural. So it's important that you learn the right way to do it and if you're not used to squatting the best way to start is 2 put a seat or a platform behind you and simply stand facing a mirror and sit down and get back up sit down and get back up. Most people perform a very good squat when they're sitting down but if you tell that same person to squat without a platform behind them they'll start messing it up. After you feel comfortable enough you can get rid of the seat or platform and try to perform regular squats. You would do this by keeping your chest out towards the mirror turning your hips out too kind of exaggerated The Arc in your back leaning back on your heels so take all the pressure off of your toes as you squat keep the pressure on your heels and then just sit back while trying to keep your knees from crossing too far over your toes. Once you're comfortable doing that you can try to put a really short platform on the ground and try to squat down and tap that platform with every rep. Now after you feel like your form is on point you can add the barbell into the movement and you can start incrementally increasing the weight. Remember the key points are to squat low stick your chest out and stick your butt out and stay on your heels as you come down for your squats. Let's move on to the second exercise step-ups but once again we're not doing regular step-ups because regular step-ups don't Target your glutes anywhere near as much as the way that I'm about to show you. You see normally when people are doing step-ups they're actually working their back calf a lot more than they think. Sure they're still going to work their quad and their hamstring a little on that front leg to get up on top of the platform they're stepping up on. However that back calf is taking the pressure off of the glute on the other leg. And this happens because most people will kickoff for every rep when doing this exercise. So to turn this into an exercise that improves your butt I want you to point the toes of your back foot up towards the ceiling the whole time. By pointing your toes towards the ceiling it makes it impossible for you to kick off. So this puts all the stress and work that's required to get your body up that platform on that front leg and that bottom portion of going up without kicking off is going to Target the glutes big time. The one thing that you should keep in mind is since you're not kicking off you will probably have to use less weight than what you were doing if you were to just do regular step-ups. Next I want to talk about an exercise that a lot of people forget works the glutes and that's Romanian deadlifts.

Pull Up vs. Chin Up | Which One Is Better For You?

Get Your Workout Program: ►► https://plan.eleggs.de/ ◄◄ Facebook - https://www.facebook.com/pages/Calisthenic-Movement/154846744637610 Website - http://www.calisthenic-movement.com Instagram - https://instagram.com/calimove For Online Personal Training ( in German & English) contact us @ calimove24@gmail.com Our Shop ( Equip & T - Shirts): DE - SHOP: ► http://goo.gl/KXxIM7 ◄ US - SHOP: ► http://goo.gl/PY9eyR ◄ You can buy our shoes at: https://a.ballop-shop.de/AYTCM

Get Your Workout Program: ►►https://plan.eleggs.de /◄◄

Facebook - https://www.facebook.com/pages/Calisthenic-Movement/154846744637610
Website - http://www.calisthenic-movement.com
Instagram - https://instagram.com/calimove

For Online Personal Training ( in German & English) contact us @
calimove24@gmail.com

Our Shop ( Equip & T - Shirts):
DE - SHOP: ► http://goo.gl/KXxIM7 ◄
US - SHOP: ► http://goo.gl/PY9eyR ◄

You can buy our shoes at: https://a.ballop-shop.de/AYTCM

Music: http://www.epidemicsound.com/

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