3 exercises to improve the posture
Hey! This program's main part is focused on 3 excersises to improve the posture. Maybe you will think they seem extremely easy to do, but if you do it right the first time will be hard even with just 1kg. I have done the 3 exercises since January and I can tell you that its still hard and give a hell of sore muscles the day after, which we like right?
Important regarding all three exercises is that don't hurry and focus on doing it right. This time I started with some cardio, cycling for 30 min.
Warm up: Cycling 30 min (gradual increase of the resistance - the last level should be really hard)
15 min quite easy, 5 min harder, 20-25 min increase one level each min and finish with 5 min cool down.
Round 1 (3 rounds)
- Prone cobra 10sek x 3
- Their side outward rotation 2kg 20rep (10/10)
- Forward inclined dumbbell lifting 10rep
Round 2 (3 rounds)
- Bicepscurl with dumbbell with a twist 8-10rep
- Hammercurl with dumbbell 8-10rep
- Reverse hammercurl with dumbbell 8-10rep
When finish all 3 exercises (one round), rest. While I had the "rest" I used the time and did some squats. I did 20x3 reps of different squats between each round, which in the end resulted in a total of 180.
I finished by doing the plank for 30sek x3.
Prone Cobra. Start position see the first picture. Picture 2 - Your tumbs should be up and lift up your upper body and hold. Press your arms towards eachother and pretend that someone is dragging your arms backwards. This one is really hard and maybe the first time its enough holding only 5 sek in the upper position.
Their side outward rotation - Start as the first picture and take light weights, do the rotation slow and with control.Stop at 90 degrees, don't go all the way to the floor.
Forward inclined dumbbell lifting - important with a straight back and to do the exercise with control and not to fast. In the upper position you should press your shoulders together. Its better to have light weights and be able to do all reps correctly.
Start position biceps - important to have a straight posture, contract the butt and core during the whole exercise. Have your elbows close to your body and contract your biceps. Go slowly back to your start position.
Bicepscurl with dumbbell with a twist
Hammercurl with dumbbell
Reverse hammercurl with dumbbell
