4 effective exercises for a beautiful chest and a flat back

Not only the beauty of our whole body depends on our posture, but also on our health. Even an athletic body without good posture does not look attractive.

A straight spine, square shoulders and an open chest are above all healthy. Good posture increases the volume of the lungs. Due to “full chest” breathing, the body receives more oxygen and delivers it to all internal systems. Improves blood circulation and the supply of nutrients to the organs.

Vertebrae and joints are in a natural position and do not experience unnecessary stress, which helps to avoid various diseases of the musculoskeletal system in the future. The muscles work more efficiently and feel less fatigued by the load. And the voice sounds more confident thanks to the leaked diaphragm.

To improve posture, if childhood is far behind, first of all, exercise patience and try to develop the habit of self-control. The main task is to learn to straighten the back, straighten the shoulders, raise the head, retract the abdomen.

It's important to monitor your body position and correct yourself when you start to "relax". Second, you need to build a strong muscle structure, and some of the exercises below will help.

We show you 4 effective exercises with rubber, which will help to work the muscles of the shoulders, chest and back.

1. Raising the leg from the plank

Planking is known to be a great way to strengthen every muscle in the body, increase strength and endurance, and improve spinal health. Make sure there is no arch in your back. At the same time, keep your pelvis straight and watch the position of your elbows. They should be strictly below the shoulders. To maintain the load on the gluteal muscles in this exercise, raise your legs one at a time, overcoming the resistance of the elastic band. Take your time and move smoothly, trying to feel the muscles working.

Perform 20 reps for 4 sets.

2. Extension of the arms from the plank

Another version of the dynamic plank. This time the main load is on the shoulder muscles. The oblique abdominal muscles are also involved. Resist the resistance of the resistance band and move your arm out to the side while rotating your body slightly, but make sure your pelvis does not move (do not move up and down). Hands should be strictly below the shoulders – this is a prerequisite.

Do 20 reps for 4 sets.

3. Abdominal traction from a seated position

This exercise works the largest muscle in the back. Sit on the floor with your back straight and stretch your legs out in front of you. Grasp the rubber shock absorber on your foot and pull the other end towards your abdomen, pulling your elbows back. To maintain a straight posture, bend the other leg and hold it with your hand.

Perform 20 reps for 4 sets.

4. Push-up with resistance

This is one of the most effective exercises for strengthening chest and shoulder muscles. It relaxes the chest, develops joint flexibility and literally helps you "spread your wings." Sit with your butt on your heels, straighten your back and raise your arms with the rubber pad. Stretch the rubber band between your palms, take the shock absorber behind your head, then return to the starting position. Try to extend your arms as far as possible, overcoming the resistance of the rubber band.

Perform 20 reps in 4 sets.