Pelvic forward
The most typical performance is the front "convex" and the "warped" behind
but "convex" refers to the lower abdomen
"warped" is False image
The real buttocks are like this:
Muscle tight, elastic buttocks are lifted, buttocks are straight (don’t ask me how to know)
False "Buttocks" can only be called Ass after sticking
In order to let you know Jiu Shu, I am not talking nonsense
Today I will take you to pick up
"Fake butt" The secret
Because the pelvis is at work
Speaking to the pelvis
It is located in the center of the body
connects the spine and the lower limbs
to support and support the body Stabilization
Normally
It will stay in its place
But some habits will make it disobedient-forward
And the anterior pelvic tilt also has the official scientific name
Lower cross syndrome
Judge whether you are pelvic forward
Generally use the following method
01 Standing against the wall
Shoulder and buttocks stick to the wall
Judge by The gap between the waist and the wall
But Jiushu Find a simpler and more reliable way
02 Lying flat on the table
The leg below the knee hangs from the edge of the table
One of the legs bends close to the chest, and both hands hug
There are 80 muscles starting and ending with the pelvis
These muscles control the movement of the pelvis and other parts of the body
When wearing high heels, the body will lean forward#4da
At this time, the curvature of the lumbar spine increases and the pelvis will also lean forward accordingly
When pregnant
Moms need to move the pelvis forward to bear the weight of the fetus
Additionally due to hormone action
The ligaments and muscles in the pelvic area are also looser than normal
Both conditions lead to pelvic forward tilt
For example, when walking, to make the butt more tilted
Deliberately maintain a forward pelvic posture
In addition to the above
Long-term sedentary, obesity, congenital pelvic abnormalities
Also would cause the pelvis to tilt forward
but fortunately
The anterior pelvic tilt can be corrected
Uncle Jiu will now teach you a few moves that you can get started soon
Key points: Tighten the abdomen, exhale to raise the buttocks, hold for 5 seconds to inhale and retract, repeat 8-12 times
Key points: Keep the head, shoulders and hips in the same straight line, elbows and toes support the body, tighten the abdomen, and do not collapse the waist
Key points: Exhale, lift the leg with abdominal strength, slowly pull the leg toward the body; inhale, lower the leg, 8-12 times
要点： Kneel down on the ground, tighten your abdomen, lean forward, move your front feet forward, raise your hind legs, hold for 30 seconds, change direction
要点： Support your knees with your hands on the ground, arch your back upwards, tighten your hips, and slowly return to your normal position. Repeat
Finally
It’s important whether your posture looks good or not.
But being healthy is really not to be kidding
The posture has been taught to you
If you don’t practice
Reference:
[1] Zhang Longfeng, Wu Jian, Fang Zheng. Correction teaching and practice of pelvic anterior tilt for lower cross syndrome-Adolescent health and physical fitness teaching plan (9). China School Sports, 2019(10): 63-66.
[2]翁凯翔. A comparative study on the effect of different training methods on the correction of anterior pelvic posture in children[J]. Sports, 2017(15): 153-154+42.
[3]刘美. Talking about pelvic tilt syndrome Sports rehabilitation methods[J]. Sports World (Academic Edition), 2019(05): 159-160.
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