For example, I actually lost weight, but I still have some problems with my figure. Similar questions may include:
1. hunchback (a problem left over from adolescence. . )
2. High shoulders (this was produced when I went out after the car accident)
3. Big chest and thick back (obviously thin, but tight ass when wearing bra! )
4. The pelvis tilts forward and backward (abdominal protrusion and chest adduction)
5. Poor leg shape (my leg shape is relatively straight, but the problem of poor leg shape is not entirely natural)
6. Tilt your head forward to the left (it will deform the cervical spine)
Many people focus on gaining muscle and losing fat when exercising, but now I find that I have to have a good shelf to form a more perfect figure. This good shelf is your own bone. Only when the muscles are in a healthy and correct shape can our bodybuilding training achieve the ideal effect. Otherwise, even the most basic fitness movements may not be completed in a standard way, and the practice effect will be greatly reduced!
Some common muscle tension imbalances are as follows:
Upper segment (head, shoulders and chest):
The sternocleidomastoid muscle and scalene muscle are shortened, the pectoralis minor muscle is shortened, the levator scapulae is shortened, the upper trapezius muscle is shortened, the serratus anterior muscle is shortened, the latissimus dorsi muscle is tense, and the supraspinatus muscle is shortened or directly causes chronic injury, usually the infraspinatus is shortened.
The middle and lower trapezius muscles and rhomboid muscles are elongated.
Middle section (pelvis):
Erector spinae is shortened, quadratus lumborum is shortened, iliopsoas is shortened, quadriceps femoris is shortened, upper gluteus maximus is shortened, and rectus abdominis can be long or short.
Transverse abdominis lengthens the lower part of gluteus maximus.
Lower segment (leg):
The lower gastrocnemius is short and the quadriceps femoris is short.
Length of hamstring muscle in front of tibia.
The logic to solve these problems is simply to shorten the long ones through strength training and lengthen the short ones through stretching.
1. Shrugged
Practice method:
1) Stretch the trapezius muscle.
The sternocleidomastoid muscle and scalene muscle levator scapulae's superior trapezius muscle.
2) Relax the serratus anterior and intercostal muscles. Many people on both sides may feel pain, only 70% of your pain limit. After a while, the pain will gradually ease, and then roll back and forth, feeling that the pain will be reduced by 50%.
3) Improve the strength of deltoid muscle and biceps brachii muscle to avoid excessive tension of trapezius muscle. The internet is full of exercise methods, find it yourself.
Deltoid muscle: Tiger head muscle, protruding above the shoulder.
Biceps brachii: the inner side of the big arm.
4) Practice abdominal breathing and chest breathing to avoid excessive shrugging when taking a deep breath.
I've seen that practicing abdominal breathing can help reduce your stomach.
5) Improve the strength of rhomboid muscle and middle and lower trapezius muscle.
Body flexion exercise: chin adduction ensures that the back of the head is in line with the back, scapula adduction ensures that the arm is as flat as possible with the trunk, and the palm rushes out to ensure that the upper limb is as close as possible with the trunk in a straight line; Hold this position for 5 seconds and then return to the upright position, and practice for 30-45 times.
2. Round shoulder hunchback
Shoulder roundness is mainly due to tight pectoralis minor muscle and weak back muscle. The corresponding correction method is to relax the pectoralis minor muscle.
Sitting posture of bending over all the year round leads to poor strength of the back and erector spinae, erector spinae contraction can make the spine stretch back, while perennial hunchback makes erector spinae stretch passively for a long time, forming a vicious circle. So to put it bluntly, humpback can be improved as long as the back muscles are strengthened.
Anatomical position of pectoralis minor muscle. Pressing the pectoralis minor directly presses the small muscles of the shoulder fossa.
Practice method:
1) Stand against the wall. Many people have heard of this method, which can form the habit of good posture.
Find a straight wall and stick your head, shoulders, hips and feet on the wall.
Push all over ~! Stand for 2 minutes ~! Then take a break and do it three times ~! ! The total * * * may only take 10 minutes, so take action during this time! Mark. Yes! ! You can do it while waiting for the subway ~! Just remember ~
There are several points to pay attention to: the distance between the waist and the wall should not exceed a horizontal fist, otherwise you should pay attention to your stomach, which is too prominent at this time, and there will be suspicion that the pelvis will lean forward in disguise; The foot is ninety degrees; Try to keep your knees together.
2)
The specific operation method of stretching and relaxing chest muscles (killer! )
Let's talk about the most effective method first.
This method needs a partner. Sit in a chair, lean back in the back of the chair, put your hands behind your head (that is, the way you hold them up during the exam), and let partner stand behind you with his arms pressed back. It seems that I need to find a partner with some strength … I am under pressure from the coach, so there seems to be no such problem. Take a rest in ten seconds.
Then you can change your movements a little, or sit, back against the chair and raise your hand. The big arm is parallel to the ground, and the small arm is 90 degrees from the big arm (that is, the surrender gesture). Your partner holds your forearm close to your elbow from behind, you hold his forearm (the forearm is folded), and then he pulls your arm back. When you feel a little pain under the clavicle, that's right. Take a rest in ten seconds.
You can do two groups. Then you will feel that the things tightened on your chest seem to be loose, your shoulders are easy to open, and it is much easier to hold your chest out ~
Then do it once or twice when you are free in a few days.
★★★★
There is a new diary about correcting hunchback, which summarizes some very effective methods. Click on the diary → Summary of efficient and small methods for girls' family fitness-humpback correction.
Tilt your head forward/left
The muscles to relax are the upper trapezius, scalene and sternocleidomastoid muscles. These have methods in 1 Shrugging.
4. Pelvis leans forward
When the pelvis leans forward to move the center of gravity forward, some postures need to be changed to restore balance, as shown in the figure. The head stretches forward, the chest becomes smaller, the abdomen protrudes, and the lower limbs are hypertrophy of the lateral legs caused by long-term muscle tension.
The solution is to strengthen the hamstring muscles of rectus abdominis and gluteus maximus, and relieve the muscles of rectus femoris, iliopsoas and erector spinae that are too strong and contracted. The iliopsoas muscle makes the pelvis stretch forward and erector spinae makes the back contract, which is the opposite group that needs relaxation; The rectus abdominis, also known as abdominal muscle, controls the abdomen to tighten and the body to bend forward, while the gluteus maximus and hamstring muscles pull the pelvis backward, which is the opposite group that needs strengthening.
Practice method:
1) The lower erector spinae and quadratus lumborum are not easy to stretch for people with excessive muscle tension.
First press the outside of the lower back muscle by yourself. If there is pain, rub it back and forth for 2 minutes, and then roll the foam shaft back and forth.
2) Stretching of iliopsoas muscle: In fact, the muscle fascia chain including iliopsoas muscle is stretched here. The picture shows pulling the left side: the left foot turns to the left, the left abdomen and buttocks are tightened hard, the left arm extends upward along the trunk, and the left hand rotates the palm backward or left, keeping the head up and the chin up. This action helps you to establish some chain concepts, and then stretch the overstretched front muscles. 3 groups on each side, each lasting 30 seconds.
3) Gluteus maximus and hamstring muscles: practice gluteal bridge.
5. High and low shoulders
The solution is to take a spring rope, step on one end with your right hand and drag the other end, keep your body upright, and feel the spring rope pulling your right hand down, but don't force it. Hold on like this for about 20 seconds, have a rest, and then do two groups.
But you don't have to pull the rope in a circle, just step on one end and pull the other. Tighten the rope as much as possible to make the arm bear more force. If lifting heavy objects, try to find something slightly heavier within the tolerance range ~ I think 5kg should be about the same, so don't get hurt if you do what you can …
Do this every other day, and after three times, the shoulders on both sides are almost high. The coach said that if there is no spring rope, you can use dumbbells instead, but you must pay attention to the hand you hold. The whole arm can't exert force, so you have to be dragged down by heavy objects passively.
In addition, muscle stretching should be combined after fitness.
Leg stretching action: /posts/view/ 137596
And some other actions.
1) Transverse abdominis: The initial posture is to bend your knees, with your legs close to your chest, and then slowly stretch your legs so that the lumbar spine always sticks to the ground. When you can't control it, retract your legs ***30 times at a time, which can be completed in 5-6 groups. This movement is the basis of walking and running, maintaining the stability of the trunk.
2) Draw a vertical circle: Draw a vertical circle back and forth with the chin as the nib.
3) quadriceps femoris, gluteus superioris and gastrocnemius.
4) The second is to pad the waist for 5 minutes every morning or evening. Function: thin waist, correct pelvis and spine, make you feel comfortable and stretch quickly.
It was introduced in this program and a program in Taiwan Province Province. It is said that the waist is thin, and the waist circumference will be 4cm smaller after 5 minutes of on-site work. In fact, it is not so exaggerated, but it has some effects. The main reason is that I feel very comfortable, especially when I often sit for five minutes at night, and my whole back is spread out. I feel that the whole person has been stretched. Doing it at night can cultivate drowsiness and promote defecation in the morning. (I don't know what the specific principle is) As for the experts in the program, this action stimulates lymph and metabolism and maintains a constitution that is not easy to gain weight. . . None of this is certain.
Specific practice: lie flat, put a three-scarf under your waist and roll it into a roll. Eight feet (two thumbs connected) stretch down hard, arms extend up, and hands stick to the ground for five minutes. Get up and roll sideways. . Otherwise, you will sprain it. . Don't force yourself to be straight. . . Or, you can take off the mat and sleep.
5) Pelvic bone exercises
Pelvic bone exercise
warm up
Warm-up exercises can increase the temperature of the body and pelvis, relax the lumbar vertebrae and pelvis, and have an impact on the success of the next pelvic movement, so be sure to warm up and don't be lazy!
1. Keep your feet shoulder-width straight, put your hands behind your waist and sit on the yoga mat. PP gently stood on tiptoe and left the ground, and her feet relaxed and quickly opened and closed from left to right, just like a byebye with pedals. It takes about 30 seconds. Try to put your head in your hands and adjust your posture before leaving the ground to avoid sprain. Pp doesn't have to stand on tiptoe too high.
2. The feet and shoulders are splayed, 30 cm from the ground, hold for 3 seconds, and put them down hard. Do it about five times. When you leave the ground, you should exercise your abdominal muscles hard. This action also helps to reduce your abdomen.
3. Lie on your back, spread your feet outward in a splay shape, lift them 30 cm off the ground, hold them for 10 second, and put them down forcefully. 1 time is enough. It's true, too. You have to push your stomach up!
4. Relax and lie flat 1 minute to get up. Don't move when lying flat!
You will feel hot at this time, but you can't take off your clothes. Keep your body warm.
Then the hip circumference can be measured before the pelvis is closed for comparison. Remember that it is the widest position of PP, and then measure the same position!
Collect pelvic bone
1. Just like warm-up, straighten your feet shoulder width, put your hands behind your waist and sit on the yoga mat. PP gently tiptoes off the ground, feet relax, and the left and right feet open and close quickly, just like using a pedal to do byebye. It takes about 30 seconds.
2. The feet are splayed, lifted, opened and closed, and the position of the bones under the thumb is knocked many times, only the sound is knocked. It takes about 30 seconds.
3. Lie on your back, spread your feet outward in an octagonal shape, press your thumb tightly, lift it 30 cm off the ground, hold it for 10 second, and put it down hard. 1 time.
4. Relax and lie flat, but keep your feet Zhang Kaicheng-shaped and your thumb taut. Take a break for 2-3 minutes before exercise.
Note: MC stopped doing it two days ago ~
What I talk about most is regular women ~
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(The above contents are only my personal training, and some of them are compiled from the network. )