3 вредные привычки, которые вредят вашей осанке
Егор Фукалов
26 августа 2021, 15:10 МСК
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И комплекс упражнений, который поможет это исправить.
С развитием технологий жизнь людей становится более комфортной, но эти удобства делают нас менее здоровыми. Малоподвижный образ жизни стал нормой. Теперь пройти 10 тыс. шагов в день считается достижением, а пробежать 5 км — отличный повод похвастаться у себя на странице.
Егор Фукалов
фитнес-тренер
Человечество ещё никогда так мало не двигалось. Теперь мы лежим на диване, подолгу залипаем в «Инстаграме» в кресле и 7-10 часов в день сидим на стуле в офисе.
Что нам даёт ровная осанка?
- Здоровые кости и суставы.
- Полное дыхание, чтобы насыщать организм кислородом.
- Хорошее эмоциональное состояние.
- Правильное кровообращение.
- Уверенность в себе.
Сутулость отрицательно влияет на нашу фигуру и здоровье. Одним из основных факторов плохой осанки является наш образ жизни.
Фото: istockphoto.com
Три привычки, провоцирующие сутулость
1. Сидеть сгорбленным на работе
Это может происходить из-за неудобного рабочего места и слишком долгой работы за монитором. Не забывайте, что вы всегда можете сделать перерыв, чтобы снять напряжение с мышц. Но если ваш стул и стол создают условия, при которых вы не в состоянии работать с прямой спиной, то разминка не поможет. Это повод обратиться к руководителю за помощью и попытаться решить вопрос.
2. Спать в неудобной позе или на неудобной поверхности
Как говорится, человек ко всему привыкает. Даже к дискомфорту во сне. Некоторым очень сложно что-то менять, вплоть до любимой подушки, на которой проспал всё детство, или старого дивана, из-за которого тело во сне может принимать неестественные для него позы.
Не забывайте, что человек проводит во сне около трети жизни. Наш будущий день определит то, как мы выспимся. Если место, на котором вы лежите, неудобное для вашей спины, то это неизбежно станет причиной нарушения осанки. Не терпите дискомфорт. Возможно, уже настал тот момент, когда пора заменить старую подушку и матрас.
Комплекс эффективных упражнений для осанки мечты
Прямая осанка за 25 дней: личный опыт Брендона Джонса
3. Сидеть в телефоне
Привычка горбиться в повседневной жизни часто связана с многочасовым листанием ленты соцсетей. Мы сидим в телефоне, когда идём в магазин, едем на машине, обедаем, переходим дорогу, стоим в метро. Такое продолжительное использование смартфона без перерыва формирует неправильное положение позвоночника. Ведь мы постоянно находимся с опущенной головой.
Поставьте задачу изменить двигательные привычки на всю жизнь, а не выпрямить спину за один день. Скажите коллегам по работе, чтобы напоминали вам о ровной спине. Предложите друзьям и близким своеобразную игру. Поставьте условие, если они заметят, что вы горбитесь — вы покупаете им чашку кофе или конфетку.
Фото: istockphoto.com
К чему приводит неправильная осанка?
Комплекс упражнений для улучшения осанки
Планка на колене с вытянутой рукой и ногой
Техника выполнения:
- Встаньте на четвереньки.
- Сделайте глубокий вдох, упритесь правой рукой в пол, а левую вытяните вперёд. Коленом левой ноги держитесь на полу, а правую ногу вытяните назад.
- Удерживайтесь в таком положении 30 секунд.
- Плавный выдох: встаньте в исходное положение.
- Затем смените руку и ногу.
Выполняйте три подхода по 15 раз. Отдых между подходами — одна минута.
Поза ребёнка
Техника выполнения:
- Сядьте на пол, чтобы пятки были прижаты к ягодицам.
- Глубокий вдох, на выдохе плавно наклонитесь вперёд, сохраняя голову, шею и спину на одной линии. Лоб лежит на полу. Будьте максимально расслабленными.
- Руки вытяните вперёд и слегка перенесите на них вес тела. Расслабьте плечи. Оставайтесь в таком положении одну минуту.
Выполняйте три подхода по 10 раз. Отдых между подходами — одна минута. Все движения выполняются медленно.
Плечевой мостик с задержкой
Техника выполнения:
- Лягте на спину, ноги согните в коленях с упором на пятку, руки вытяните вдоль корпуса.
- Плавно выводите таз вверх, упираясь пятками и плечами в пол. Выталкивайтесь до небольшого прогиба в пояснице и задержитесь в верхней точке на пять секунд.
- Опускайтесь плавно на пол.
Выполняйте три подхода по 10 раз. Отдых между подходами — одна минута. Все движения выполняются медленно.
Отжимания
Техника выполнения:
- Держите корпус тела ровным. Шея, спина и бёдра расположены на одной линии. Ноги вместе.
- Распределите нагрузку на всю поверхность ладоней и пальцев. Локти слегка прижаты к корпусу.
- С глубоким вдохом плавно опускайтесь, сгибаясь в локтях до угла 90 градусов.
- Сделайте мощный выдох при подъёме в верхнюю точку. Не выпрямляйте локти до конца.
Выполняйте три подхода по 10 раз. Отдых между подходами — одна минута.
Скручивания
Техника выполнения:
- Лягте на спину.
- Ноги согните в коленях, прижав пятки к ягодицам. Руки отведите за голову.
- На выдохе поднимите верхнюю часть туловища без отрыва поясницы, задерживаясь в верхнем положении на одну секунду.
- На вдохе плавно опускайтесь вниз.
Выполняйте три подхода по 15 раз. Отдых между подходами — одна минута.
Сведение лопаток лёжа на животе
Техника выполнения:
- Лягте на живот. Руки отведите в стороны, затем согните в локтях до угла 90 градусов.
- Ноги выпрямлены и расслаблены.
- Поднимайте туловище вверх, а лопатки сведите вместе. Задерживайтесь в таком положении на одну секунду.
Выполняйте три подхода по 15 раз. Отдых между подходами — одна минута.
Начните сегодня. Выполняйте этот комплекс три раза в неделю по 20 минут. Через месяц вы почувствуете себя увереннее, спокойнее, продуктивнее и привлекательнее.
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