What is your age in the body and how to fix it
Neck and neck area
If you do not take into account the obvious factors such as gray hair, the brightest marker of age is the neck and head landing. The older a woman is, the more “wooden” her collar zone looks, the neck seems shorter due to raised shoulders and fatty “hump” at the base of the neck. In addition, improper landing of the head forms the second chin, distorts the shape of the face ...
Work on yourself
The simplest and most effective exercise is to tilt your head to the sides, forward and backward WITH RESISTANCE WITH HANDS. They gently work through the muscles, remove spasticity, improve mobility. An additional plus: these exercises can be done anywhere, because the devices, except for their own hands, they do not require and take very little time. In addition, exercises for the shoulder girdle with dumbbells are excellent for our purpose: swing the dumbbells to the sides / stand while standing; A good option is to swing the arc in an arc (lift through the side, lower forward) or G8.Well, good old shrugs, of course (“shrugging shoulders” with burdening in hands, arms lowered along the body).
If you use scientific terminology, then we are talking about the rhomboid muscle of the back. Sad stoop or sharp "pterygoid" shoulder blades can distort the figure, spoil the proportions of the body and again add age. Strengthening the middle of the back, we immediately get another body statement: unfolded shoulders and a high chest. By the way, a flat back also does not decorate anyone and threatens with unpleasant consequences in the form of pain under the shoulder blades or behind the sternum, which are often mistaken for heart. To form a beautiful and correct posture, the balance between the muscles of the back and chest is also important.
Work on yourself
Push-ups from the floor / bench / wall will help, bench press (here, the pectoral muscles work in tandem with the back muscles, be sure to ensure that the shoulder blades are reduced, we control breathing). The horizontal traction to the belt works well on block simulators. With free weights - the pull to the belt in the slope (with a barbell or dumbbells).
Under this mysterious term lies the smooth curvature of the spine in the lower back.Improper posture, unbalanced muscle development, pregnancy and childbirth lead to a shift of the center of gravity forward and smoothing of the lumbar lordosis. And if the lumbar bend is associated with feline grace, girlish slimness and grace, then the blurred waist and flat as a board, the loin is an attribute of the mother of the family, constantly carrying heavy bags with products. And when the owner of a smoothed lordosis turns its face, we see a bulging belly, no matter how much it weighs.
Work on yourself
At home, a good option is “Superman” (lying on your stomach, stretching your arms forward, raising alternately unlike arm and leg - the exercise strengthens the longitudinal muscles of the back, aligns muscle tone, relieves lumbar spasticity). In the hall, you can perform hyperextension: straight (lifting of the trunk) or reverse (lifting of the legs). Here it is important to strictly follow the technique of doing the exercises, avoid jerking movements and over-bending of the back (do not try to get as high as possible). In addition, I advise you not to forget about the deadlift (classical), but also strictly follow the technique! But the weight in the deadlift shouldto be not transcendent, of course, but tangible: a miserable neck (or even a gymnastic stick) will not give the desired effect.
Back of the legs
Agree, the gait "on bent" greatly spoils the impression. And the fault is weak muscles of the back of the thigh, calf muscles and shortened, inelastic popliteal ligaments. Having worked this zone, you will fall much less often on slippery winter streets, and your walk will become more confident and graceful.
Work on yourself
Bend forward (without burdening for beginners, with a barbell on the shoulders for advanced), only necessarily with a straight back, maintaining a deflection in the lower back, bending at the hip joint. Stanovaya thrust with straight legs can kill two birds with one stone - that is, to work out the muscles of the back and legs. Isolated leg biceps aimed bending the legs on the simulator. For the calf muscles, lifting socks and (surely) lifting socks are necessary, especially for lovers of heels who have forgotten how to walk in sneakers, because the calf muscles are loaded asymmetrically. And, of course, do not forget about stretching - the same bending forward from a standing or sitting position (with a straight back) will do an excellent job!
In addition, a harmonious silhouette is formed by exercises involving stabilizing muscles (for example, a plank), as well as exercises for balance. And, as you have probably understood, deadlift in various variations is an absolutely universal and absolutely indispensable exercise.
No, I do not want to say that the rest of the exercises are meaningless. Just adjust your training program, and you will see the result very soon.
So, our goal: to achieve a balanced, harmonious development of muscles, as well as a general tone. What do we need to achieve this goal? First, the belief in yourself. Secondly, regular classes. Third, exercise on all muscle groups. Fourth, the steady increase in load. Only that! Pay attention to the "zones of youth", and you will love your reflection in the mirror.
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