1.60 minutes body shaping class:

Human joint force sequence+posture correction+pelvic alignment+dance+breathing mode

2, 30 minutes after class to exchange questions and answers:

Explain the principle of exercise, why this exercise can shape, how to use daily posture to correct posture and answer students' questions. I hope that everyone will not only learn the movements, but more importantly, understand the principles and apply them in daily life.

In addition to regular small classes, each student has a one-on-one physical fitness assessment and makes a personal after-school exercise plan.

Students before and after internship

When this classmate first came to class, his legs were long and his side was tight because of scoliosis. When walking, he felt that his legs were obviously different, and he was extremely uncomfortable. The upper picture shows that scoliosis has improved in height and low shoulders, while the lower picture shows that the pelvis has improved in forward leaning, the lower abdomen has flattened, and the whole person has become thinner and stronger. She no longer feels the discomfort caused by scoliosis.

This classmate wore protective gear for scoliosis correction in primary school. The picture on the left was taken before the first private education, with obvious scoliosis and high shoulders. The middle picture was taken after the first private education, and the scoliosis of high and low shoulders has improved. The picture on the right shows that after more than one month's practice, the scoliosis of high and low shoulders has been improved and the leg shape has become straight.

Of course explain in detail

1 joint force sequence

Does that sound unclear? By comparing our own bodies, we can easily understand:

Is it easy to get fat in front of thighs and calves? Isn't it easy to gain weight behind thighs and in front of calves?

Is the lower back less fleshy than the belly?

Is the calf a little everted?

The upper body is not fat, why are the legs so thick?

These are basically caused by bad habits of daily posture and strength.

Joint force and posture

See if your knees are a little overstretched like this. It's just that the knee is too straight, just like the elbow is turned out, so will the knee.

You can compare them with your elbows, and you will have a feeling:

Straighten your arms forward.

Straighten your arm until it reaches your head and turn your elbow outward.

Is the elbow stretched too far, and it will be more stressed than when it was just straightened?

The same is true of the knee: overstretching, the knee joint bears more weight, and the whole leg also bears more weight, especially the front thigh and the back leg, which will lead to compensation. Therefore, it is easy to accumulate meat in front of the thigh and behind the calf.

Knee hyperextension not only accumulates meat on the front side of thigh and calf, but also leads to foot/pelvis/shoulder/neck position deviation due to the change of center of gravity, which is easy to cause or aggravate pelvic forward tilt and hunchback; Correspondingly, the forward tilt of pelvis will also affect knee hyperextension and chest hunchback. For example, below

You can try it yourself. Push your knees back. Do you stand with your waist forward and your shoulders back?

Step back. Are your knees and shoulders back?

I feel hunched and have a chest, so I stand up. As a result, my waist stood up, my knees leaned back, my pelvis leaned forward and my knees were overstretched.

The body is a whole, and the force is linked by all the joints. As long as one place moves, the others have a chain reaction.

Then talk about legs. Why are the legs thick?

The reason is very complicated, in addition to the knee hyperextension mentioned above, there is also the foot problem. Such as arch collapse

The arch collapse will not only reduce the buffer and make the joints easy to wear, but also the insufficient strength of the foot will cause the compensatory force of the legs. In addition to the thick legs, it is also easy to cause excessive stretching of the knees, causing a series of chain reactions, such as various X/O legs and pelvic malposition.

Bearing begins with the foot. If the foot tilts slightly, it will have a chain reaction to all kinds of compensation, and vice versa: the compensation caused by bad posture habits will also have a chain reaction to the foot.

The so-called compensation simply means that the muscles that should exert force when doing an action are insufficient because of the imbalance of the body or the wrong way of exerting force, and the muscles that should not exert force are compensatory.

For example, walking, if your whole body is uncoordinated, focus on your legs, and the muscles on your legs will be compensated, so your legs will be thicker and your running will be thicker.

3 ? Pelvis and body shape

See if your crotch is so right.

If so, congratulations, pelvic expansion! Not only the waist is thick, but also the legs are short, because the femur moves outward and the legs look thick! Speaking of tears.

Pelvic dislocation may affect other parts of the body except the thick waist and short legs.

See if the waist and abdomen are a bit like this?

If so, congratulations, your pelvis is leaning forward.

How do you know if your pelvis leans forward? Simple and rude method: stand with your heels close to the back of your head and stick to the wall. If the distance between your waist and the wall exceeds the thickness of a palm, congratulations, your pelvis is leaning forward!

The pelvis leans forward, which is not only easy to be tired or even painful, but also easy to accumulate meat because of the long-term relaxation and weakness of the stomach.

And because the center of gravity of the waist moves forward, in order to maintain balance, the shoulders will move backward and it is easy to hunch over! I've never seen an elegant hunchback.

You don't have to be beautiful, but you can't be temperamental.

Tilting the pelvis forward can also lead to pronation of the thigh bone and valgus of the calf, that is, the X leg.

Therefore, if you simply do leg exercises, it is difficult to correct the leg shape and restore the pelvis.

4 posture and body posture

Is it possible to correct the leg shape by practicing the leg and pelvis?

Let's see what kind of legs this one is.

Children's shoes feel like O-legs because the legs are not close together. Pay attention to the knee buckle inward, this is XO leg.

The posture evaluation shows that the knees are also buckled when walking, showing an X-shaped gait.

If you think of it as an O-shaped leg, it will become more and more crooked.

All training without evaluation is hooliganism.

If you just practice your legs, even if you add the pelvic position, your daily posture habits will not change, and your legs will still be crooked.

So in addition to practice, the important thing is the daily posture.

5 ? Body posture and pain

This classmate has a sore neck and shoulders, backache and backache. Low back pain is related to pelvic anteversion and high lumbar pressure. Neck and shoulder pain is related to round shoulder hunchback and head forward tilt.

Neck, shoulder and waist pain. Does it hurt on one side or more on the other? In addition to the factors that often bow their heads, we should also pay attention to whether there are high and low shoulders.

High and low shoulders are generally caused by scoliosis, usually accompanied by long and short legs, usually the soles of the feet or pelvis or other joints, which leads to the inclination and rotation of lumbar vertebrae, thoracic vertebrae and cervical vertebrae.

Massage or exercise the neck, shoulders and waist alone, or moxibustion, cupping and scraping. , can only be relieved, will soon be restored to its original state.

Because the compensation mode of the body has not changed.

The body is a whole and needs to be adjusted as a whole.

Overall adjustment, focusing on strength:

If you want to have a good figure, you must have a good posture.

First, rebuild the breathing pattern. Breathing is the most action we do every day. The effect of practice is the key to whether the action can be done well. The problems of neck, shoulder and waist are basically accompanied by breathing mode problems, such as neck and shoulder tension caused by shoulder clavicle lifting during breathing, or waist high pressure caused by waist moving forward during breathing.

Secondly, reconstruct the stress sequence of joints, learn to coordinate the whole body stress, and avoid compensation caused by too much or too little local stress, resulting in poor posture or pain;

Stability/flexibility exercises of the third joint. For example, the knee joint is not stable enough, which is not only prone to knee pain, but also leads to leg shape straightness due to knee buckle; If the mobility of hip joint is not enough, the lumbar vertebrae and knees will be compensated, which is easy to cause low back pain and knee pain; If the mobility of thoracic vertebrae is not enough, the lumbar vertebrae and cervical vertebrae will be compensated, which will easily cause problems of lumbar vertebrae and neck and shoulder; It also affects body shape and posture.

The most important thing is to apply the above to daily walking, living, sitting and lying, which not only cultivates good posture habits to make you healthy, but also can easily shape your body in daily posture, such as walking with your legs straight, your hips upturned and your waist thin.

Student feedback

Mid-term summary of shaping class. Yidan

On my first day at the University of International Trade, I heard about Mentor yoga dance and Sister Liang Jiang. I've always wanted to study, but I have to attend classes, study and take exams for one year (is procrastination so serious? This year, I made up my mind that no matter how important or cold it is, I will stick to it, because I envy all the beautiful women who come and go in the University of Trade.

The body shape has really improved a lot. First, keep exercising every day, and the meat in the stomach and thighs will become firm (perhaps the fat is reduced, and there are no girls in weighing scale); Secondly, the pelvis leans forward better and the crotch narrows (identified by relatives and roommates). When walking, you will pay attention to details and change your previous wrong posture (such as holding your chest out); Then eat healthier than before, pay attention to eat more vegetables and fruits, resolutely resist dessert frying, and have a clearer understanding of food than before; Finally, it is very important that I slowly learn to feel the changes in my body, and it is easier to coordinate when doing actions; These changes make me confident and happy.

On the one hand, these remarkable changes lie in their own practice, on the other hand, more importantly, Teacher Liang's careful guidance is really responsible and serious. Communication and answering questions after each course is the core and essence of the course, and I have learned a lot. There are also beautiful women in class together. Everyone is trying to be more beautiful. Talking about sports together is really fun. Half of the courses have gained a lot, but there are still some problems, such as 1? How to make better use of breathing in daily activities (I still feel little about breathing) 2? Correct sitting posture (I asked before, but I still hope Mr. Liang will talk about it, because I usually sit for a long time)? I hope to evaluate it again, see where it has improved and where it needs to be further improved, and adjust the usual exercises, which will be more targeted in the future.

Finally, I wish Teacher Liang eternal youth and teach a group of temperament beauties. I wish all the beautiful women become the most beautiful appearance in their minds as soon as possible. Let's cheer together.

Summary of shaping Dongli-like period

1 progress in body shape;

Walking to find the feeling of abdominal and hip strength drive, hunchback has been improved, consciously pay attention to your sitting position, standing position and sleeping position, narrow waist, get rid of irregular diet, and improve your stomach.

2 the harvest of practice, feelings, favorite links in class, and what you don't understand:

After repeated practice and observation and comparison in class, I corrected some mistakes in details, knew what to practice more clearly and reduced blindness. I like all kinds of links.

3. What can be improved and what you don't understand about the progress of personal practice?

Practice is more targeted, relieve your muscle pain through practice, and consciously keep good posture habits at ordinary times to prevent rebound. Pay attention to sleeping position and leggings at night. What I don't understand is that some content is not skilled enough, so the most important thing is to observe more, communicate more and persevere.

4. Do you pay attention to standing, sitting, squatting and breathing every day? Have you made any progress?

I will pay attention to breathing, running, climbing stairs, exercising a lot at once, and I will pay attention to it during training, but I don't pay attention to it often.

Is there any progress in mentality, which is helpful to work, study and life?

Psychologically, with the encouragement of my teacher, I began to believe that I could do well and accepted that I could not change everything, so I was not very impatient. Pay more attention to your health, including physical, psychological and emotional.

6. Any suggestions? Or what do you want to add to the class?

I hope everyone will urge each other after class and implement daily training. The immature idea is that in addition to key training, it is suggested to pay attention to a theme every week, such as posture, health, temperament, application in daily life, adjustment in various occasions and so on. You can tell the students in advance to make them think or put forward by themselves, and then discuss it next time to help them understand. I feel that the time of each class is so short, and the happy time is always easy to pass. I like this course very much. I thank the teachers for their careful teaching and the students for their mutual encouragement.

Professional teachers

Shao Chongyuan

Movnat/ certified natural training coach in the United States

American Crossfit certified coach

Senior Personal Trainer of China Fitness Association

Lecturer in Rehabilitation Physiotherapy, National Ministry of Human Resources and Social Security

Sepp sports rehabilitation advanced coach certification

Beijing red cross society-ambulance skill certification

Liang Jiang

AnnaKolacny (USA) Anushala Yoga Training Interpreter

Learn eight yoga under Stanley (Singapore).

He studied with Hou Ying, a modern dance master (director and director of the 2008 Olympic Games) to practice body movements and dance healing.

Learn and practice nature training, parkour and MTM physical and psychological training system from senior engineers (the author of "City is a Gym").

I studied under Lai Peiwen (Taiwan Province Province) and studied Zen SPA touch therapy.

I studied dance therapy and the relationship between body and mind under Xu.

Practice Tai Chi, Vipassana and Compassionate Zen, and use them successfully in teaching.

Yu Meijun?

Former sports rehabilitation division of the national team, once worked as sports rehabilitation for Olympic champion He.

20 13 China national men's tennis team winter training special rehabilitation group;

20 14-20 16 Rehabilitation Department of Young Women's Tennis Team of State Sports General Administration;

CCTV5。 Fitness and moving columnist;

Department of Special Rehabilitation, Army General Hospital