If you want to say who is the best in Korea, you will definitely not escape Hyuna Sunmi and Blackpink.
is especially Hyuna who is called Little Mustang.
just take out a photo is a famous figure, the waistline and hips can not fall.
But two days ago, a photo of Hyuna broke out, and fans suddenly suspected that her lips were enlarged.
later she responded that she likes to smear her mouth completely.
But then she appeared at the airport and covered her mouth subconsciously when facing the camera, making netizens even more suspicious that she had lip augmentation.
When I saw this, my sister was shocked. This belly is Hyuna? I'm not mistaken...
refused to accept, and found a few more, sure enough...
where did the previous ant waist go? Hyuna, you have to stand up.
looked at the photos she took a few days ago, and her hands also subconsciously covered her belly.
It is not difficult to find that she has a second breast.
There are even many netizens who say that Hyuna is not pregnant?
But the first sister is more willing to believe that this is a forward pelvic tilt.
plus a bit fatter.
Speaking of anterior pelvic tilt, this topic may have been rubbed back and forth by a sister for more than a year, but every time there is a new topic. We used to say that anterior pelvic tilt is a lower cross syndrome, but it talks about some superficial muscles.
A fairy with a forward pelvis will find that if she stands for a long time or sits for a long time, her back hurts, and she doesn’t care if she beats her back hard. So the first sister is going to teach the fairies today about how forward pelvic tilt makes your back hurt.
pelvic leaning forward behind the black hand
multifidus
Before the start, my sister will take everyone to meet a new friend-multifidus. It is an important core muscle group on the back of the human body, starting from the sacrum all the way up to the cervical spine. Each unit of
connects 2-4 vertebrae to the spinous process, which is an important spine stabilizing muscle group. It is not a whole muscle, but a small bunch of small muscles from the bottom up, a bit like a bunch of peppers.
But don't underestimate the chili string. It is one of the strongest muscles in the human body. The multifidus muscle can produce the greatest strength when the body is bent forward. Controls the stability of your spine backwards.
It can do actions such as backward extension of the trunk and neck, lateral bending, raising the pelvis, and forward tilting of the pelvis. The fairies of
must ask, shouldn’t this position be the erector spinae? In fact, the difference between erector spinae and multifidus is that one is the superficial muscle and the other is the deep muscle.
Transverse abdominis
After talking about the multifidus muscle, it is our old friend the transversus abdominis. My sister said that the transversus abdominis surrounds our core and is our natural waist. If it becomes tight, Then your waist circumference can be almost a circle smaller.
It is also wrapped under the rectus abdominis and external oblique muscles, which belong to the deep muscles of the abdomen.
Speaking of this, what is the relationship between them and pelvic anterior tilt? Combining these two pictures, everyone should understand that pelvic anterior tilt will cause superficial erector spinae and rectus abdominis tension and weakness, so it will also cause them The deep corresponding multifidus and transverse abdominis are weak.
combined to cause pelvic forward tilt
In fact, the transverse abdominis and multifidus muscles have the function of stabilizing the spine. The transversus abdominis and multifidus muscles form a cylindrical structure in the deep layer to provide support for the lumbar spine and strengthen the core.
The transversus abdominis muscle has a low-strength, long-lasting spine stabilization effect. When we do exercises, it first contracts to stabilize the spine.
If the transversus abdominis muscle is too weak and loses the ability to stabilize the spine, the multifidus muscle that controls the lordosis will also be restricted in its stability maintenance function. Then the lower half of your spine will become like this.
Excessive lordosis of the spine will also lead to changes in the pelvis, which will cause the pelvis to tilt forward. If
is just the erector spinae muscle tension, it will not be so serious that it will cause our back pain, but the multifidus muscle has this ability. This is why some fairies have no physical pain even though their pelvis is tilted forward, but some fairies face low back pain.
The root cause of chronic low back pain
Many studies have shown that in patients with chronic low back pain, multifidus muscle disability can be found, and it can also be clearly observed that the multifidus muscle is replaced by adipose tissue. The structure of the fast and slow muscle fibers in the
multifidus muscle changes, and even shrinks, and even the movement will be half a beat slower than normal.
So how can we strengthen the multifidus and transversus abdominis?
Strengthen the transverse abdominis muscles
1, kneeling position, support on the mat
2, upper body parallel to the ground, right leg stretched out at the same time, straighten the left arm forward
3, do not raise your head, keep the cervical spine straight
4, persist One set for 30 seconds, at least 4 sets at a time, change to the other side
1, lie on your side with your arm at 90 degrees to the ground supporting
2, put your right hand on your abdomen to ensure stability, straighten your legs naturally
3, hold on for 30 seconds One group, at least 4 groups each time, change to the other side
Transverse abdominis exercise
1, sitting posture, hold the back of the back of the right hand, and exhale with the lower abdomen with the left hand to press the abdomen to the spine direction
2, shrink the waist to the minimum , Pause for a while. Inhale and return to the initial state
3, exhale when you close your abdomen, and inhale when you restore, feel a strong squeezing sensation in your abdominal cavity
4, keep your abdomen still during the process, breathe with your mouth
5, hold for 20 seconds each time, every day At least 4 sets of
are wrong. This is also the training method of the vacuum abdomen we are talking about. The training is our transverse abdominis.
