It’s useless to stand up straight, these few posture problems have betrayed you (2)

Long-term desk work, long-term love to wear high-heeled shoes to pay attention to, these may form a pelvic forward.

The pelvis is the key node of the body's balance. After the pelvis is tilted for a long time, some of the internal organs will move down. If it is long-term, it will cause the lower abdomen to stand out. Like Liu Yan, wearing this tight skirt is easy to expose. â–¼

It will also allow PP to develop horizontally. Zhang Tian'ai looks pretty beautiful on the front, the waist is very thin, and turns to look at the back. The PP is wider and the proportion is not coordinated. â–¼

Excessive pelvic anteversion will result in a lower crossover syndrome, which is manifested by the imbalance of muscle strength shown in the figure below. â–¼

Therefore, once you find a slight pelvic forward, you must pay attention to it as soon as possible. Join me in Miss Fantasy's small class:

Mainly divided into four steps:

1, squat muscle pull

Big bow step, the knees of the front legs should not exceed the toes, the knees of the hind legs touch the ground, the center of gravity moves forward, and the muscles of the hips are stretched for 15-30 seconds, each time 3-5 groups. This action can be a good relief for people who have long-term medical problems and are prone to low back pain. â–¼

2, back muscle relaxation

Use the praying action, sit on the heels on the hips, stretch your hands forward, abdomen, relax the whole body, keep three to five breaths, repeat 2-3 groups. â–¼

3, strengthen the abdominal muscles

Several actions in this group should be familiar to everyone.

One is the flat support, pay attention not to collapse, bow back. Be careful not to get used to your ass when doing this action. â–¼

Then there is the belly, the belly is not equal to sit-ups, the body can be lifted to the ground 45 degrees, do not stretch the neck and the back of the bow, as the following picture, the hand is enough to touch the knee to reach the knee. â–¼

4, strengthen the gluteal muscle

Hip bridge should be no stranger to everyone, pay attention to the knees and toes, lift the buttocks to the shoulders and hips in a straight line, feel the muscles of the hips and thighs. 16 in each group, repeating 3-4 groups. Be careful to put it down slowly when you put it down, and don't stick your hips to the ground. â–¼

Knee overextension

This is another place that is easy for people to recruit.

Zheng Shuang's legs are thin and straight, but there is a slight knee overstretch on the side, the knees are overstretched, and the calf bends too much. â–¼

Slightly serious, you can see it from the front. â–¼

Knee overextension is simple and rude to say that the knee is overstretched. Look in the mirror, or let someone help take a full-body photo, and see if the knee can form a vertical line with the hip and tibia. If the knee is behind a straight line (more than 5 degrees), the legs form an arc, and the legendary knee is overstretched. â–¼

You can also try to stick to the wall station. If the natural state of the heel is attached to the wall, it is also difficult for the PP to stick to the wall. If you have been standing for a long time, it is easy to have a knee pain, or if your running is very easy to knee pain, you should also pay attention to it.

There are many reasons for the formation of knee hyperextension. The wrong standing position, flat feet, arch collapse, lack of exercise, and lack of strength to maintain balance may occur. Girls often have more knee extensions.

Many female stars are prone to knees and do not know if it is because they wear high heels too often. â–¼

Although their problems are not serious, if you don't pay attention, the back side of the calf will become thicker and thicker, because the calf needs to continue to exert strength in order to maintain stability.

Let's see how to improve it:

1. Relax the plantar fascia and let the center of gravity return to the middle

This is very simple, you can use the massage ball, tennis, etc. (it really does not steal the mother's rolling pin), rolling back and forth on the soles of the feet. â–¼

2, strengthen the back muscles of the calf

It can be done by the action of vertical jump in the place. Pay attention to the use of the calf force. When landing, do not straighten the knee and bend it slightly. â–¼

After exercise, pay attention to stretching fully, each leg for two minutes, and rest for a few seconds in the middle. â–¼

3, strengthen the back of the thigh muscles

It is the hip bridge mentioned above, you can exercise the gluteus maximus and hamstring muscles to strengthen the back muscles of the thighs.

Round shoulder

The round shoulder is the chest and the inner buckle. This problem has been said before. It belongs to the kind of mentality that everyone has in mind, but always forgets in life. Here I will take another look.

Lily Rose Depp has been spit out many times because of this, and the shoulders should be more beautiful. â–¼

The small girl Kiernan Shipka's round shoulders are also very obvious. Even wearing a non-shouldered dress will look like a button on the shoulder. Wearing an off-the-shoulder dress is more obvious. It is not elegant at all, with a tired state. â–¼

Feel the temperament of my Queen Kate's open shoulders. â–¼

A round shoulder is a curved shape in which a shoulder is bent forward to form a semicircle. â–¼

Long-term sedentary, and standing and sitting poorly, it is easy to form a round shoulder.

Three seconds to judge whether you are round shoulders: feet stand together, hands naturally stand on both sides, if the middle finger can not press on the pants line, you belong to the round shoulder. â–¼

Round shoulders not only affect the image, but also affect health. It can cause a burden on the heart and chest, and it can also reduce the mobility of the shoulders.

Are you ready, the last set of small classrooms come:

1. Correct the thoracic vertebra

Sitting in a chair, hands clasping the cervical vertebrae, do not over-head, the upper thoracic vertebrae stick to the back of the chair, extend the thoracic spine backwards, and feel the feeling of pushing the thoracic spine forward. Hold for 10 seconds, repeat the four groups, taking care not to use too much force. â–¼

2, strengthen the upper back muscles

This action is called leaning over the birds, and many fitness students should be familiar.

Lift the dumbbells to the sides until the upper arm is parallel to the back, stop briefly, and then lower the dumbbell to restore. Do not shrug when doing, repeat 15 groups for 15 times in each group. â–¼

3, stretching the pectoralis major muscle

People with round shoulders are prone to chest muscle tension. Stretching the pectoralis major is important for improving round shoulders. You can find a door at home, hands on the door frame, and the body stretches forward, each group lasts for 15-20 seconds. , a total of 3 groups. â–¼

Related links: Standing straight is useless, these several posture problems have sold you

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