Click to open the fitness social software, full-screen Alice Ass, Alice Alice or Alice, ashamed hips not seen in the gym are focused on social software. In addition to the thin waist and thin legs, the standard of the fitness goddess now seems to be one more thing - upturned hips!

However, the truth is that you may just lean forward, which is professionally called "undercross syndrome."


Pelvic lean is an incorrect body posture. The side looks really bulging after the Alice is very full, but this unhealthy posture problems will give the body up to the face and neck, down to the knee joint instability and pain.


What exactly is the real hip? What is pelvic tilt? How do you initially determine if you are leaning forward? Start with the following self-test questions.
Lie on his back, feeling stiff pain in the waist and lower back for a short time. Wear high heels regularly. In the lateral position, the lower abdomen is slightly convex. When sitting, the abdomen relaxes and the hips sit back. There is Hajiro's habit. Once you make a "big chest rise" posture, your hips will not consciously move backwards while you hold your chest. Back pain occurs when the plate supports.

Long-term hazards of pseudo-bottoms:

The first is the issue of posture and low back pain. This is not to say. If the body fat is slightly higher, there will be a "small belly" like that of middle-aged women - the abdomen will fall loose.


Then is the restricted muscle function in training. When the pelvis happens to fall forward, what your waist muscles do is contraction and tension. In the bony sense, your lumbar curvature increases, and the normal lumbar spine maintains a bow that is slightly concave toward the abdomen.

The curvature of the lumbar spine is too large and the curvature of the bow is greater. The lumbar spinous processes press each other. This will remain for a long time. If during the fitness training, the waist (Vertical Spinal Muscle, Lumbar Muscle) strain mostly comes from weak hip muscle strength, when doing deadlift, hip extension (straight leg kick), the hip extension will be Spinal stretch compensation (should be the hip movement, then replaced by the spine to the back). What often happens is that after a deadlift or hip stretching exercise, it feels sore at the waist. In addition, the connection between the thigh and hip (iliopsoas muscle) is also one of the factors of pelvic anteversion, which occurs when the hip mobility is limited and the flexibility is decreased.


PS hanging legs will not only reach the lower abdomen, but also exercise to the iliopsoas to make it more nervous, the pelvic state of the front of the crowd to do this action to be cautious.

Causes of pelvic anteversion:

The bones are covered with muscles and myofascial muscles. The relaxation and contraction of different muscles affect the position of the skeleton and the human body can move and perform daily activities. Taking the hip joint as an example, muscles of equal strength are distributed in front and behind to maintain the pelvis in the correct position. Once one side of the muscle is too tight or weak, like a balance, the position of the pelvis will lean forward, tilt back, or even rotate. (Imagine the muscles as rubber bands. Too tight a rubber band will pull the bones to their side. The position of the bones will change and the posture will change.)

Training exercises and stretching relaxation:

Too weak muscles, we need to exercise alone to allow them to restore their due tension. Too tight muscles, we need to stretch, relax, and calm their emotions.

Hollow


Scissors legs


Hip Bridge


Four-foot kick


Hip + quadriceps stretching


Hip + body stretch


Infant stretching

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