Shoulders - down!

On the one hand, the human body is a surprisingly complex and well-thought-out mechanism, on the other hand, there are many shortcomings in it, which we inherited from the past in a hurry transition to upright walking. The Pilates system stands out among other types of fitness with a clear and thoughtful plan to correct the “mistakes” of the Creator.

about the problems with the loin, now let us remember where we have the shoulder blades. So, in animals, the front limbs are the supporting ones, and the muscles around the shoulder blades work approximately in the same mode as the springs in the car. The man stood up and freed his hands for various useful actions. This has its advantages - it can, for example, write blogs, but there are also disadvantages - now the shoulder blades hang dead weight and overload the spine. To keep them from a person, even a new muscle has appeared - a trapezoid. Everything would be fine, only the upper part of the trapezoid is chronically overstrained, because it has to hold the shoulder blades so that they do not “fall” down. And the lower part of the muscle in most people is too weak.

In addition, the permanent activation of the defensive reaction strongly strains the upper part of the muscle. It can be observed, for example, by a typical reaction to a shot — when a person instinctively draws in the neck. In connection with the highest level of tension in urban life, for many people this position of the shoulder blades becomes habitual, and serious postural disorders occur.

To correct this imbalance, one should constantly pay attention to the lower weak part of the trapezius muscle. To do this, in all exercises we constantly ottyagy shoulders down and monitor the position of the shoulder blades. For example, in the exercise "Crunch" or twisting from a prone position, we try not only to tear the muscles of the abdominal muscles from the floor, but all the time we pull our shoulders down from the ears. As if someone is pulling us from above, and we are pulling them back with paddles.

In the “Hundreds” exercise, which will be performed from the top position of the “Krench”, you need to stretch your arms and make them quick, vibrating movements. Here we are also working on blade fixers. How? We are struggling to keep the shoulder blades still.

As you can see, in each Pilates exercise, as in a nested doll, several goals and meanings are laid. If you understand and feel them, your workouts will be many times more effective.

Useful links:

Video "Pilates" and "Fit-mix" with Leonid Zaitsev in the fitness-video library of the club "LIVE!".

Watch the video: How To Keep My Shoulders down? Improve Your Dance Posture (February 2020).