Who among us has not dreamed of the ideal posture? Who has not spent a sad look beautiful model, whose smooth gait attracts male attention more luxurious clothes? Who has not dreamed of a slim and shapely figure? Dreamed-all, but the dream a reality is not able to each. And thanks for this must be a favorite but my mother-laziness that we came forward and any activity on the self is now nipped in the bud.

But both would like to have a perfect figure, and even the spine, to go through life with ease and confidence, like Kate Moss on the catwalk, but alas. Even if we succeed in time to remember the back straight and smooth shoulders, is a half-block walk and come to a head some other thoughts, besides the heavy bag ... and now all of a model walking down the drain.

But we did not give up and continue to dream of a straight back and even remind ourselves regularly: no slouch. Here it is often not enough. To figure was slender and statuesque, to do special exercises and to visit a massage therapist, make sure that to have chairs and armchairs were high back and a sleeping mattress was orthopedic.

Now, when every second schoolchild suffers curvature in the neck and lower back, accompanied by headaches, what to expect from adults? After all, if a child, problems with the spine and scoliosis Scoliosis - when the spine is curved   - Most cosmetic flaws, then, the older a person becomes, the more illnesses "clings" to the curvature of the spine.

The fact that the spine is in its own way, the axis between the right and left half of the body. When it is bent, this leads to an uneven pressure on the body weight of the right and left side. Further more: increased wear and tear of the joints of the damaged hand, disrupted the blood supply and "nervous" innervation of the internal organs. Then there are headaches and pain in the heart, stomach, pancreas Diabetes and pancreas - the things you need to know , Disorders of the respiratory and urinary systems.

Not the most optimistic forecast, is not it? It is not necessary, however, upset, since if desired all can be corrected. Firstly, special exercises, and secondly, all the same massage, third, special orthopedic corsets, which are sold in any drugstore.

In order to align posture and fix the result, it is sufficient to do gymnastics regularly and do special exercises "for the back." One of the simplest and most well-known is the everyday wearing on his head thick books. In the morning, after charging you need to take off the shelf Dictionary or at least a volume of Tolstoy and, putting it on his head, defile from one end of the room to the other. And back. Once again. Start with a recharge is necessary 5 minutes, gradually increasing the length of fifteen. In a month you can wear on your head for a long time rather weighty tomes and your camp will be much straighter. The fact that the retention of the goods on his head and walking with him, correct posture and form a statement of the head, which is an excellent prevention as scoliosis and its consequences.

A simple way to improve posture offering ancient Indian yoga. For him, you do not even need the book. Just standing or sitting straight with your back straight, straighten your arms to the sides at shoulder level and expand both palms upward. From this position slowly and calmly immerse both hands through the sides down without turning the palm of your hand. Zastynte for a few minutes, then turn the palms inward. Repeat exercise 3 - 4 times per day. If you constantly have to work on the computer, start a "minute yoga" every hour.

You can constantly to resort to one of the following exercises and then very soon you will forget about back pain and various distortions.

• Stand against a wall with his back perfectly straight. Stepping forward, save the position for 2-3 seconds. Return to starting position. Check your posture. Repeat 8-10 times.
• Sitting on a chair, raise your hands to the sides - up and pinch the blade. In this position, bend your arms, put his hands on the blades as low as possible. Elbows maximum expand. Return to starting position and repeat 10-12 times.
• Work shoulders on each lift them up by forward and backward. Repeat the exercise 10-15 times.
• Stay right: the right hand at the top, left - vnizu.Zatem bend your elbows and try to join the fingers of both hands behind her back to the castle. Return to starting position. Repeat the exercise, changing position of hands 6-8 times.
• Stand on his knees, drawing on his hands and bowed his head. At the expense of time - cave in, raise your head up. On the count of two - bend your back and move your neck down. Repeat the exercise 10-15 times.

For this exercise, you can add tailor-made manual therapies Chiropractic: the main thing - to choose the competent expert , Massage and acupuncture. In addition, the effect will not take long if you are not only the "Teach" the muscles to constantly be in the right position, and will continuously monitor the correct posture Posture - a few helpful tips for those who want to walk straight .

Anastasia Krainer

A set of exercises for the press

Many people want to be pumped up press. In order to achieve this we need to go on a diet, do cardio and targeted exercise Myths about exercise: do not believe   for abdominal muscles. All this together will help to achieve the desired result, while continuing - keep this result.

For this set of exercises will need:

• fitball,
• Sports mat or athletic bench
• Heavy gym ball.

The complex consists of eight exercises for ten repetitions each. Between exercises should be done minute break. If at first something will not turn out - do not worry, over time, begin to receive the most difficult exercises.

Exercise 1

• Sitting.
• The body leaned back forty-five degrees, resting on his hands.
• Legs straight on weight.
• Tighten the knees to the body without changing the position of the back.
• Return to the starting position.

Exercise 2

• Supine position.
• Legs bent at the knees, feet on the floor.
• Hands behind your head in the castle.
• The body rises, but only come off the blade.
• The loin is firmly pressed to the floor.
• Climb only due to the abdominal muscles.

Exercise 3

• Supine position.
• Legs are straight.
• Hands behind your head in the castle.
• Legs climb up as high as possible, do not bend your knees.
• Movement due to abdominal muscles, smooth.
• Return to the initial position.

Exercise 4

• Supine position.
• Legs bent at the knees, feet on the floor.
• Hands behind your head in the castle.
• The body rises up, left elbow approaches the right knee.
• The loin is firmly pressed to the floor.
• Climb only due to the abdominal muscles.
• Return to the starting position.
• The body rises up, right elbow to the left knee seeks.

Exercise 5

• Supine position.
• One leg bent at the knee, the other - a straight line.
• Hands behind your head in the castle.
• The body rises up, left elbow and right knee drawn to each other.
• The body collapses due to abdominal muscles.
• Return to the starting position.
• Repeat on the other side.

Exercise 6

• Supine position.
• Arms stretched behind his head
• Legs straight, between the ball (fitball or large or small gym)
• Raise both arms and legs forward.
• Get the ball into the feet of the hands, feet drop, take his hands back behind his head.
• Repeat, intercepting the ball from the hands of feet.

Exercise 7

• The body lies on a fitball, legs bent, feet flat on the floor.
• Hands behind your head in the castle.
• The body rises gently, rolling on fitball.
• Return to the starting position.

To enhance the load can be taken in hand dumbbell, arms pressed to his chest.

Exercise 8

• The body lies on a fitball, legs bent, feet flat on the floor.
• Hands above your head holding gymnastic ball.
• The body rises gently, rolling on fitball.
• Return to the starting position.