Wondering how to get even more out of your workouts, prevent injuries and also get benefits in your daily life, with a single gesture. All you have to do is take care of your body alignment, both weight training and out of the gym, with simple fixes.
Certainly many times have you heard about the importance of maintaining proper body alignment and its benefits, but may not know exactly what it is. So, good posture is characterized by a balance in the body can maintain its verticality muscle with minimal effort and minimal stress on the joints without causing unnecessary tension.
Proper body alignment is particularly relevant when dealing with heavy loads in the gym: if we put ourselves in a position our body will be more effective and efficient our muscles, which can lift the load with less effort (or move more weight with less effort and stress). And with the proper body alignment that prevent injury and work safely.
The guidelines of proper body alignment while standing
Head up and looking forward, hopefully to a fixed point on the horizon, and that this position will help maintain balance. The chin should be away from the chest.
Stabilized strap: Shoulder must be positioned parallel to the ground, and in a neutral position. It should not be placed in anteversion or retroversion (or forward or too far back), and we always keep them separate from our ears.
Back respecting its natural curvature: Our back has four curves, unless corrected: cervical lordosis (neck), thoracic kyphosis (upper back, shoulder length), lumbar lordosis (at the level of the kidneys) and kyphosis sacrum (tailbone area). The spine has curves, because this way is more efficient when it comes to supporting your body weight: we must respect the curvature of our spine, and stretch the bow or the natural way to perform the exercises. We always speak in the case of healthy people: people with back conditions should stick with what prescribed for you.
Anteversion of the pelvis neutral or slight: In any case, the anterior superior iliac spines (hip bones protruding when we’re lying on your back) should be on the same line.
Abdomen contracted: Strong abdominal muscles that help us maintain an upright posture.
Legs apart at hip width and straight (not locked) are not always an exercise involving a greater range of leg, kind of like sumo squats. If we maintain correct posture when working with weights joints with guaranteed safety, more efficient muscles and a job well done.