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Each of us knows that the beauty of any woman is not only what nature has awarded her, the right make-up and a beautiful dress. It's something more. Think about how a woman who passed by can be remembered if we did not see either her face or outfit? Of course, walking! If a woman has good posture, it immediately catches the eye.
It is possible, of course, that you are quite satisfied with your gait, it is comfortable for you to walk that way, and you see no reason for improvement. But, a beautiful gait is, first of all, the correct position of the spine, which is responsible for the work of all body systems and organs. Also, a beautiful correct gait ensures the setting of the feet, which prevents some diseases of the musculoskeletal system from occurring in the future. Another plus of the correct gait is that due to it all the muscles are in good shape, and this emphasizes the figure as best as possible.
First of all, you must always observe the correct posture. This is the most important sign of a good gait.
Do not think that it will be very easy to master the skills of graceful gait, it is also painstaking work in its own way. But, special exercises will come to your aid, with the help of which you can learn the correct hike, as well as learn how to keep your back straight.
It is very important to learn not to jump out of bed abruptly in the morning when the alarm clock rings, because the spine does not tolerate very sudden movements, after which the intervertebral discs may shift, which will further affect the internal organs. It is important to wake up gradually: stretch well, with your arms, legs, and at the same time not with your toes forward, but vice versa - with your heels. You can turn on your stomach. Stretch like a cat and only after that, leaning your hands on the bed, stand up.
Ancient sages knew how to keep your back straight. They called the spine the "pillar of life." To strengthen it, there are even special exercises:
Before you learn the correct posture, you must certainly know how to hold your back.
Now you know how to learn to hold your back, how to master the perfect gait skills, and how to keep your posture. stick simple rules, do daily exercises and the eyes of passers-by will stop on you.
How to learn to keep your posture
The beauty of a woman is not only the right style of dress and professional makeup. Of course, they are, too, but all this is far from the main thing. What can attract in a woman passing by, if you did not really have time to make out either her face or outfit? Of course, a gait that makes you follow a random oncoming one with your eyes for a long time.
Perhaps you are satisfied with your gait, it is convenient for you to move in this way and you see no particular reason for improvement.
However, a beautiful gait is, first of all, the correct position of the spine, which is responsible for the work of all organs and systems of the body.
In addition, a graceful gait involves the correct setting of the feet, which does not allow the development of diseases of the musculoskeletal system.
And one more important argument in favor of keeping your back straight: the correct gait keeps all muscle groups in good shape and presents our figure in the most favorable light. Therefore, it is worth every woman to develop the correct posture and gait.
1. First steps
Learn to observe the correct posture always and everywhere - this is the main "sign" of the correct gait. Having trouble remembering what she looks like?
Raise your shoulders as high as you can, in this position, take them back, then lower them. This is correct posture.
It is important to place the foot correctly in the process of walking. The heel (heel) and toe should be almost on the same line in the direction of movement, the toe can only be slightly turned outward.
It’s ugly to pace with the “eight”, the seed, but you don’t need to put your legs wide when walking - this is how men walk.
An important point: the foot moves forward first, and then the body, but not vice versa, otherwise your gait will not be smooth.
The stride length should be equal to the length of your bare foot. In this case, the gait will not mince.
Try it, and you will understand that it is convenient to walk this way, especially since with a wide step there will be body jolts, head-up jumps.
Hand movements should match the size and rhythm of the step, but they should not be in the pockets! This not only deprives the gait of naturalness, makes it constrained, but also impairs blood circulation.
The first steps with a graceful gait are not easy. Help in mastering correct technique come special exercises.
2. Strengthen your spine
Get into the habit of not jumping out of bed instantly at the first sound of the alarm clock in the morning. Our spine is not designed for such sudden movements, it can react to this by displacement of the intervertebral discs, which is fraught with serious consequences for the internal organs.
Wake up calmly: first stretch your arms well, then your legs, and not with your toes forward, but with your heels. Roll over on your stomach, kneel and stretch like a cat, stretching your spine along its entire length. And only after these body movements, stand up, leaning your hands on the bed.
Exercises for the spine
To strengthen the "pillar of life", as the ancient sages called the spine, there are special exercises.
Lie on the floor, spread your arms to the sides. Raising your head, tighten your neck muscles, at the same time pull your socks towards you. In this position, freeze for 5-10 seconds. Repeat 5 times.
Sit on your feet. Take your hands back and clasp your ankles with your hands. Slowly lean forward so that your forehead touches the floor. Try to transfer the weight of the body to the head and stay in this position for 20-30 seconds, gradually increasing the load.
Sit on a chair, put your hands behind your head, bend over and stay in this tense position, counting to 5. Repeat 5 times.
Stand up and put your hands behind your back. Make a “lock” by straining your arms as much as you can. Relax and tighten up again. Repeat 5-10 times.
Lie on your stomach, stretch your arms along the body with your palms up. Bend over, simultaneously raising your head, arms and legs 10-15 cm from the floor. Hold this position for 10 seconds, repeat 7 times.
Roll onto your back, take a slow breath. Raise yourself with your back muscles without lifting your legs from the floor and without bending them. Use your hands to lightly support your torso. Arch your back and hold your breath. Repeat 3-5 times.
Get on your knees, grab a chair with your hands and bend at the waist. Hold this position for 10 seconds. Repeat 5-10 times.
Lie on your stomach again, grab your ankles with your hands and arch your back strongly. Try to get your head as close to your feet as possible. The body should be tense, like a bow stretched for shooting. Freeze in this position for a few seconds, repeat 5-10 times.
Roll over onto your back again, bend your knees and stretch your stomach up, arching your torso in the lower back. In emphasis on the head and hands, hover above the floor for 5-10 seconds. Repeat 5-10 times.
If you perform this complex at least 3 times a week, your intervertebral discs, ligaments and back muscles will become much more resilient and elastic. And it will be easier for you to keep your back straight.
3. Learn proper posture
Doing simple and effective exercises to develop a beautiful gait will not take much time and will not require special conditions.
The main thing is to observe the regularity of classes. One-time workouts are also useful, but they will not bring the desired result.
Exercises must be performed in front of a mirror in order to monitor whether you are standing straight, whether you are making movements correctly. Each of the proposed exercises must be performed at least 10 times.
First, raise one shoulder as high as possible, fix it in this position. Do the same with the other shoulder.
Then lower the shoulder that was raised first, after - the other. Only the shoulders work.
Immediately move both shoulders forward, then back. Don't lift your shoulders. The back is straight.
Combine shoulder movements with tilts. Shoulders forward - lean forward. Shoulders back - lean back. Thus, along with the muscles of the shoulder girdle, the back muscles are also developed.
Shoulders back - lean forward. Shoulders forward - tilt back. Gently bend your whole body, tilting your head back.
Place your palms together in front of you. The edges of the palms are pressed to the body. Without opening your palms, gently raise your arms up as far as you can, bending at the elbows and sliding over the body.
In this case, the palms, as it were, draw a line in the center of the body. Try not to roll your shoulders. Then slowly lower your arms, keeping your palms together and away from your body.
Take your straight arms back. From this position, slowly raise them as high as you can, trying to bring them into a position perpendicular to the body. Do not bend your arms or body.
4. With a book on his head
The legendary gait of Audrey Hepburn is also the result of the film actress's long training.
In her appearance, she in many ways resembled a fairy-tale fairy, and such an image was formed thanks to amazing grace and a light, graceful gait. In her youth, Audrey attended ballet school.
To teach gait and posture formation, they used classical methods. For example, walking with an object on your head.
Pupils had to put a book or a matchbox on their heads and walk with them as if nothing had happened, as well as do squats and turn their heads so that the object did not fall.
Repeat the “feat” of patient ballerinas and you may be able to keep a volume of love prose or your favorite detective on your head.
5. On the move
After training, move on to exercises in motion. Imagine a vertical thread that stretches from the top of your head up. Try to walk with this feeling, and you will see that the shoulders will straighten, and the center of gravity of the body will shift to the front of the feet.
Try to walk more by changing the rhythm of your step. Practice in different shoes. Pay attention to your walk and the walk of other people, celebrate your successes and difficult moments.
Make it a rule not to walk quickly until you have mastered the correct gait, and learn to keep your back straight. If you are running, it is simply impossible to analyze your movements.
And with a leisurely gait, there is time to focus on what and how you are doing. When you travel somewhere, make sure you have plenty of time to travel.
The textbook gait of Sophia Loren, demonstrated by the famous actress in the film "Italian Marriage", was a successful creative find of her husband and director Carlo Ponti. During the filming of the picture, it was he who original way taught gait to a then unknown actress.
Sophie walked for hours between the two rows of bedside tables and closed their open doors with her hips.
The actress honed her skills until the sound of closing doors became barely audible. But not only exercises made Sophia Loren's walk an example for millions of women to follow.
The actress believed that the very feeling of oneself plays an important role in this: “Often an ugly gait, stoop develops from self-doubt.
And beauty, in my opinion, is courage, it attracts people to us.
If you are self-confident, open to both happiness and adversity, a smile will appear on your face by itself, your gait will become more graceful, and your gestures will become smooth and beautiful.
The gaits of famous beauties, of course, were not given from birth. Although, watching these women on the TV screen, you think so. However, legendary gaits are the result of long training.
Since childhood, we hear: "Keep your back straight!". Easy to say! Someone forgets about this rule, and for someone it is more difficult to keep their back straight with every passing year. In any case, one cannot do without special exercises that strengthen the spine.
… Remember that walking is not just a way to get around. This is a reflection of character, our business card. Despite fatigue, bad weather and other obstacles, try to keep your back straight, shoulders straightened, head raised and stepping from the hip.
Good day, dear readers! For about a week now, the weather in my area has clearly worsened: to say that it is autumn, not summer, is to say nothing. And since the weather turned bad, then support healthy lifestyle life has become a little more difficult: morning runs in the rain and wind don’t really impress me, that’s why I don’t even get to the stadium 🙂 So the first thing I seriously thought about, temporarily leaving my morning runs and partially changing my own, is the correct posture.
After all, you yourself think: you take care of yourself less, you sit more at home (at the computer). As a result, little by little you earn yourself a curvature of the spine. For example, you are currently reading this article. Probably, in 90% of cases you do it using your computer or laptop, that is, you sit at the table and right now you are affecting your back.
It even became interesting which of you is sitting straight now? 🙂 Are there any? For example, I try to control myself and straighten my back, but after a minute or two I just forget about it. So, in order to prevent serious health problems, it is worthwhile to clearly understand for yourself what correct posture is and in what ways it is possible to maintain it.
« Sit straight! Keep your back straight! Don't stoop“We have been taught since childhood. What result? From 40 to 80 percent of schoolchildren do not even know anything about how to properly hold their back and have, albeit not in a pronounced form, but still violations in the spine. But it is in adolescence that it is easiest to develop such a good habit as sitting upright. What can we say about a mature person (30-40 years old), who never thought about the fact that his back muscles should be given a load from time to time, and indeed, that you need to constantly work on your physical development?
Okay, let's get down to business, otherwise all the chatter is one 🙂
So, correct is the position of the body in which the entire load on our spine is evenly distributed.
It is also worth noting that this concept is based not only on the health of the spine itself, but also back muscles, because they are the ones who keep it in the right position. That is, if you decide to straighten up and get rid of your stoop, you need to pay attention not only to maintaining the spine itself in the correct position, but also to developing the corresponding muscles.
In order to find out in what neglected position we are, you just need to stand against the wall. If your back of the head, shoulder blades, “fifth point”, heels touch the wall at the same time and nothing hurts at the same time, everything is normal. If one of the above is missing and dangles in a free state, then you should not despair - you just found out your current position and found out that there is something to work on.
So, everyone stood together against the wall and looked at what and where you have, whether you have enough or not. Looked? Excellent! We move on.
So, if you have found out that there is something to work on, then the question immediately arises: how does correct posture develop in general? The answer, as in most cases, is very simple: right habit!
Habit, habit and more habit- that's the key to success! But what habits should be developed? Here are 3 main (they are also the best):
That's all! Three simple exercises, which will take you from 5 to 20 minutes a day to complete. And in a month you will feel an incredible result - you will tighten up, get prettier and life will become more fun! 🙂
Do not think that you do not need to develop correct posture, they say: “ I have lived half my life and nothing hurts - I will live another half of my life". No no and one more time no! Posture is not something that comes naturally to us, because even in newborns, the back does not have bends and, as it develops, the spine assumes a normal position. So, if you just forget about it and sit as you please, then sooner or later it will turn into scoliosis, osteochondrosis and other sores.
Correct posture is, first of all, the health of the whole organism. With stoop and curvature of the spine, the organs located in the chest are squeezed. This leads to the fact that the heart begins to work worse, and the lungs cannot turn around normally for a full breath. If from childhood a person has not been accustomed to walking with a royal posture, it's time to correct the situation and straighten your back. About how to keep your posture correctly, and what exercises will help in strengthening the spinal muscles, we will talk farther.
With prolonged standing in one position, the main load falls on the lumbar back. In order to reduce tension and prevent the appearance of discomfort in the lower back, you need to stand straight, straighten your back and put your legs in the correct position. It must be said that the position of the body is considered correct in each individual case.
You should stand on the entire surface of the foot, straighten your legs at the knees and draw in the stomach, straining the abdominal muscles. The shoulders should be slightly laid back due to the straightening of the spine. Do not pinch the shoulder blades with spasmodic muscles. In this position, a person quickly gets tired, but this position is the most optimal. You need to look straight ahead, slightly stretching your chin forward.
Important! High-heeled shoes force the body to take the wrong angle of inclination to maintain balance. Therefore, you should not get carried away with model shoes or boots if you plan to stay in an upright position for a long time. This rule should be remembered by every girl.
In order to make it convenient to work or read at the table, the first thing you need to pay attention to is the parameters of the height and width of the workplace. So, the ideal distance from the table top to the eyes is about 30 cm. At the same time, the width of the table should be at least 50 cm, so that a person has a place to distribute all the stationery without cluttering up the area directly in front of him.
It is desirable that the height of the chair be such that the feet are completely on the floor, and the knees are located slightly above the level of the buttocks. High back with lumbar support important criterion correct posture and comfortable work at the table. In this position, less stress will be placed on the spinal muscles.
Attention! During work, you can not throw your legs over your legs and you should not start limbs under the chair seat. In this position, blood circulation worsens, which eventually leads to impaired blood flow and the development of varicose veins.
When working with documents in digital format, the recommendations regarding the choice of workplace remain the same as in the previous paragraph. But at the same time, you should pay attention to the location of the monitor and computer keyboard. So, the monitor on the desktop should stand in such a way that the user does not have to lift his head and crane his neck, wanting to read the entire necessary information on the screen. Perfect option- located directly at eye level or slightly lower. This will reduce the load on the spine in the area cervical region. And for the view, such an arrangement will be as comfortable as possible.
As for the keyboard, the hands should not be without support all the time. A chair with armrests to rest on the elbow and enough space on the table to place the brushes is an important factor in the correct work at the computer.
For a full and comfortable rest, the correct position of the body is a necessary nuance. And if a person has not yet abandoned beds with spring armored nets, then this should be done immediately. The best choice– quality orthopedic mattresses providing firm yet balanced support to all parts of the body.
You should try to sleep on your stomach as little as possible. In this position, there is a strong compression of the vertebrae in the cervical region. Very high pillows lead to the same effect. In order to achieve the natural curvature of the spine, experts recommend sleeping on your side with your knees slightly bent. The supine position is also suitable. Before going to bed, it is worth placing a small roller or pillow under the lower back to completely relieve the load from the spine.
A set of simple exercises to strengthen the back muscles will help to form the correct posture and at the same time relieve the load from the spine during prolonged sitting at the computer. You can perform these exercises at any convenient time. You need to do them like this:
In fact, learning to keep your back straight is not as difficult as it might seem at first glance. Here are some proven tips to help you:
In order to consolidate and maintain the results obtained, you need to train your back muscles regularly for six months. After that, the correct position of the body will become business as usual, and nothing will stop you from walking with a proud royal posture.
And she herself is majestic, acts like a pava. This is how Russian poets described the beauty. Note: they didn’t talk about the length of the eyelashes and the plumpness of the lips, and certainly not about the size of the chest, waist or hips. All this is trifles. The main thing is the general impression of the article and gait! What can I say: the posture, the majestic position and the proud landing of the head give the figure of a woman a special beauty. It remains only to learn how to learn to keep a royal posture and look aristocratic and noble. Moreover, it is also very beneficial for health.
Good posture is a guaranteed health of blood vessels, respiratory organs and prevention of osteoporosis:
Working muscles need a lot of oxygen, and a compressed and sunken chest reduces lung capacity, breathing becomes shallow. Consequently, the muscles work worse, and the person weakens, his performance decreases. And over the years, more serious problems and diseases appear.
Posture is determined by the structural features of the spine, as well as the flexibility and elasticity of the muscular "skeleton" that supports musculoskeletal system human body. Raised from all fours ancient man called bipedal, so why are we trying to reverse evolution by hunching over and dropping our shoulders?
After all, it’s not so difficult to become proud. Just from early childhood and adolescence, when the spine is particularly flexible, and the muscles are elastic, one should accustom oneself to upright posture, upright sitting and even upright position.
Correct posture is best exercise to maintain the health of the spine, and it is never too early and never too late to engage in spinal health. So get down to business right now.
Now you know how to learn to keep your posture correctly. Having accustomed yourself to maintaining a straight back while walking, standing, sitting and even lying down, you yourself will not notice how much easier it will become for you to live. The gait of a free, self-confident woman will appear by itself. And along with such a gait, an awareness of one’s own irresistibility and beauty will arise.