As can be seen from Weibo before Zhong Xintong, she is also a sister paper who loves fitness. No wonder you can see traces of fitness in her.
However, Starr's occupational disease has been committed again. Look carefully, the swimsuit looks beautiful, but Elaine Zhong's lower left rib is a little everted!
At this time, some friends may say that she has lost weight! Don't! Don't! Don't!
Let's look at the same thin Zhang Ziyi.
Zhang Ziyi's photo was thin enough, right? You can see all the ribs, but her ribs are obvious, but they don't protrude outward. The shape of the whole rib is inward from top to bottom.
Some friends may say that it's because those photos of Zhong Xintong don't stand up straight and protrude to the left, so they will appear left rib eversion.
So, let's look at the picture below.
The posture of this picture, due to the lifting of the whole chest, is the easiest to make the ribs protrude, nitrogen! The model's ribs in the above picture are still very flat.
Okay, let's get down to business. Today, Starr wants to talk to you about rib eversion.
What causes rib eversion?
1. Abdominal muscle weakness
Abdominal muscles are responsible for tilting the chest downward and inward to a more neutral position.
2. Muscle development is uncoordinated
Over-active/tense muscles, such as quadratus lumborum, erector spinae and latissimus dorsi, can lead to over-arching of the lower back, leading to rib eversion.
3. Wrong way of breathing
The diaphragm is the main muscle responsible for breathing.
The wrong way of breathing will lead to muscle compensation to assist breathing.
Therefore, excessive activity of these muscles may lead to rib dilatation.
4. Shoulder joint activity is limited.
When your arm is raised above your head-if your shoulder joint lacks enough flexibility and you have to lean back your torso, your ribs will expand outward.
How to correct rib eversion
Note: Please make sure that you do all these exercises in a painless and gentle way. If you are not sure, feel free to leave a message and contact me, and I will answer your questions.
1. Fasciolysis
1) waist
Lumbar fascia release
Description:
Put the massage ball under the muscles of the lower back. (Friends who don't have massage balls can use tennis instead)
Put a proper amount of weight on the top of the ball.
You can do a gentle circular motion to increase the pressure.
Massage on both sides of spine 1 min.
2) latissimus dorsi
Fascia release of latissimus dorsi
Description:
Place one side of the upper body on the foam roller. (see above)
Scroll up and down slowly.
Duration 1 min.
Repeat on the other side.
stretching
1) waist
Description:
Sit in a chair and lean forward.
The purpose is to feel the waist stretching.
Hold for 30 seconds.
Repeat 1-3 times.
2) latissimus dorsi
Description:
Stand against the wall with your torso tilted upward and your arms away from the wall.
Keep your arms close to the wall to fix your body.
Keep your hips as far away from the wall as possible.
The purpose is to feel the stretching of the side of the body.
Hold for 30 seconds.
Repeat 3 times.
Stretch on the other side.
3. Breathing training
Abdominal breathing:
Description:
Bend your knees and lie flat on the mat (pictured above).
Inhale.
When you exhale, slowly expel all the air from your lungs:
Tighten the core muscles ("Tighten the navel and gently tighten the abdominal muscles")
Put down your chest.
Level your lower back completely.
Hold this position and inhale into the abdomen.
Imagine that the entire circumference of your torso/abdomen area will expand.
Exhale: when tightening abdominal muscles, forcibly expel air from the lungs.
Keep your neck and chest completely relaxed.
Repeat 10 times.
* * Please note that this special breathing pattern must be performed in all the following exercises. **
Increase strength
Starr designed these exercises to reduce rib valgus.
You don't need to finish all the exercises.
Select 1-3 challenging exercises with appropriate progress.
1) Dead Bug Style (Arm Sports Edition)
Description:
The starting position is dead worm. (as shown in the above picture)
Activate abdominal breathing.
Exhale and put your arms as low as possible behind your back.
Inhale and return to the starting position.
Keep your lower back completely flat on the ground.
Repeat 10 times.
Advanced: hand-held weight training
2) Dead Worm Style (Leg Exercise Edition)
Description:
The starting position is dead worm. (as shown in the above picture)
Activate abdominal breathing.
Exhale and try to lower your legs.
Inhale and return to the starting position.
Keep your lower back completely flat on the ground.
Alternate legs and repeat 10 times on each side.
Advanced: Lower your legs and raise them at the same time.
3) Shoulder movement when holding a towel
Description:
Stand or sit in a chair.
Activate abdominal breathing
Exhale, raise your arms and hold the towel at the same time.
Inhale and lower your arms.
Never let your ribs open.
Repeat 10 times.
Advanced: increase speed.
3) Angel against the wall
Description:
Stand with your back against the wall.
Activate abdominal breathing.
During the whole exercise, keep your back and arms pulled back to keep in touch with the wall.
Put your arm at the beginning of the "W".
Exhale and straighten your arms.
Inhale and return to the starting position.
Never let your ribs evert.
Lay your lower back flat on the wall.
Repeat 10 times.
4) Plate bracket
Description:
Enter the horizontal support position. (as shown above)
Activate abdominal breathing
Make sure your lower back does not sink.
Maintain core participation.
Hold for 30 seconds.
Repeat 3 times.
5) Y and w
Description:
When standing, lean forward slightly and straighten your arms.
Activate abdominal breathing
Exhale and slowly move your arms back to the top.
In this exercise, your torso should not move.
Inhale and return to the starting position.
Repeat 10 times.
5. Functional improvement
Make sure you consciously keep your ribs in a neutral position.
Remember-"Keep the ribs neutral"
As these exercises get better and better, the aim is to make your ribs adopt this posture naturally.
"Starr, what should I do if I only have one rib everted?"
Good question!
In fact, unilateral rib eversion is more common, especially the left rib eversion.
There is no specific explanation why this is so, which is related to the orientation of the trunk.
Solution: When doing the above exercises, pay more attention to keeping the side of the prominent ribs down.
Please note:
When you correct the everted ribs, you may find that your upper body becomes more hunched.
Wait a minute, Starr ... You mean when you solve one problem, another will develop?
Yes-because your current posture is based on your rib valgus, through correction, the muscle development of other parts of your body may be unbalanced.
In a later article, Starr will introduce how to avoid hunchback and round shoulders.
Is there a problem? Please leave me a message at any time. I will answer every question.