Through these simple and effective pelvic correction action, identification of your pelvis state, and then select the appropriate program to correct the pelvis. Long thin skinny waist no effect, that is, the bad bone discord!
Abnormal pelvis will lead to body balance dysfunction!
Pelvic abnormalities affect the health, which is weight-loss common sense .Cause pelvic abnormalities include poor habits in life, and childbirth sequelae, such as the cat back (straight waist will find it difficult), short legs, O-legs, etc., these Are pelvic symptoms. So, how to solve the pelvic malformation?
First, check your pelvis in what state.
Check one
1, lying on the bed first, legs varus, knees outward, feet match, the overall appearance of frog-like movements. Knees as close as possible to the bed.
2, then still from the beginning of lying down, legs bent W letter, the same knee as much as possible fit the bed.
3, Action 1 and Action 2 which is easier to do? If you think that both are very easy to do, then her pelvis is good. Only people who can do Action 1 may have extroverted pelvis problems People who can do Action 2 may have problems with the pelvis inwards, and if neither can do it, it may be that the pelvis is not flexible enough.
Check two
First lie in bed, legs naturally straight, aligned with both feet, then according to the opening and closing of the foot to make judgments.
The foot is 80 degrees to 90 degrees is normal! Small toes closer to the bed, the greater the degree of foot opening may be the pelvis outward. Big toe position closer to just above the foot opening degree of closure may be the pelvis inward. However, if the left and right asymmetric opening and closing may be pelvic irregularities.
In either case, a cursory examination can be made simply by whether the shoulders are upright, whether the knees are aligned.
What caused the pelvis wrong?
Poor habits in everyday life include sitting upright (shaking his legs, shaking his legs, humpback), center of gravity shift in one leg upright, backpack always with only one shoulder, often prone to sleep, and often wear high heels and so on It is worth mentioning that urban white-collar workers sitting in their daily lives too long, lack of exercise is one of the reasons leading to pelvic malformations.In addition, women in pregnancy and childbirth is approaching, the body will naturally open the pelvis for childbirth in preparation At this time it is very easy to cause the pelvis is not correct, especially after giving birth do not pay attention to pelvic restoration, timely adjustment sleeping posture, then the pelvis is not very difficult to avoid.
Abnormal pelvis on the body
Impact of one: a small belly bulge, destroy body type
The pelvis is to support the internal organs and the focus of the spine, pelvic irregular visceral position, spine is not correct. This will lead to the bulge of the lower abdomen, which is a small belly.
Two effects: O-shaped legs, small elephant legs
Abdominal pelvis outward leg muscle position is not correct, the medial muscle valgus, which is a typical O-leg. In addition, when the pelvis does not affect the visceral irregularities leading to weakening of visceral function, metabolism is easy to lead to the accumulation of lower extremity fat accumulation, but also Is a small elephant leg.
Pelvic adjustment method: simple and direct!
1, increase pelvic flexibility
Back to check one, take out his position can not practice a practice thigh pain, then elbow slightly support their body until it can do that action no matter how much pain, emphasis on Stick to the body to relax some, just insist 30 seconds just fine.
2, pelvic movement
In order for pelvis to better support the body, we must let the deep ligament do exercise.
Legs straight and close together, upper body trunk to maintain integrity, keep the knees motionless, exercise with the pelvis twist twist waist, swinging arms, about 30 times.
3, use a towel or pillow to assist
Step one, the pillow pad in the waist, lying in bed, adjust the pillow position, so that the legs and back close to the bed, pillow just filled the waist space.
Step two, the legs naturally close together straight, big toe connected, feet were eight characters, his hands stretched to the top of the pinky hand was linked to the character.
Step three, to maintain the above posture, by its own power to make the abdomen depressed for 5 minutes.
4, hip bridge action
1, starting from the pubic bone, a little lift the spine from the ground, so that the shoulder to the body parts of the knee was lifted in a straight line, and then gently tighten the buttocks, thighs at once straightened to maintain this state a few seconds. When the back bone is also to be put down a little.
2, repeated lifting.This is the care of the spine and hip rise.InspiratoryPhysical, exhaled lift, and then breathing preparation, expiratory recovery.By raising the flexibility of the backbone, can improve the back of the skew, to extend the spine.
5, hip bridge + leg
1, starting from the spine to the knees to form a slash, keep the pelvis elevated state, abdomen feel the body center, while one leg to shift the body's center of gravity, one leg straight above the ramp.
2, the other side of the thigh raised to the same height, straight. The main point is raised at the same time, the hips do not move down, abdomen at the same time, only the legs lifted.
6, flat plate support
1, knees, elbows, pelvis and knee were in line.
2, elbows placed under the shoulder, one hand placed in the pelvis, abdomen, pelvis and the ground vertical.
3, lift the pelvis to just above .Insorption lift, exhale to maintain .And then inhale to prepare, expiration recovery.Habit, lift up to maintain 2 to 3 times to breathe.
Can easily complete the above action, the legs straight, toe cross, and then lift the buttocks.
This action should pay attention to the stability of the body and shoulder blades, remember not to shrink inside the shoulder.
7, good flat support
1, tummy, and then placed under the elbow on the shoulder, support the body. Body was a straight line. In this state, abdomen hip, do not let the buttocks fall.
2, and then want to challenge their own words, when the hip, one leg raised.
This action is a steady body and shoulder blades, the point is to stabilize the shoulder blades, abdomen, abdomen, strong support body.
Pelvic correction should pay attention to the matter
1, pay attention to rest, a good rest helps to restore the bones.
2, pay attention to exercise, proper exercise can be a good auxiliary role.
3, pay attention to diet, good nutrition helps to supplement the micro elements needed to correct pelvic disc.
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