优发娱乐网:体态矫正之骨盆前倾,至少让自己看起来薄1/3,美50%!

2017-11-27  姜太公人...

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1

你们了解骨盆前倾吗?


自然站立时,你有没有小腹突出的难看?或者,你是不是全身都很瘦,唯有小肚子凸出、且大腿前侧和小腿粗壮?又或者,平时你看起来的身高比实际身高矮?



除此之外,你有“假性翘臀”吗?

看起来臀部很翘,但其实只是你“骨盆前倾”引起的“假翘”。


再者,你有骨盆前倾间接引起的不良体态问题吗?


总结来说就是,骨盆腔请将导致你的姿态不好看、你不该发力的肌肉会发力,导致你不该粗壮的下肢粗壮。



2

科学定义骨盆前倾



说了这么多,到底什么是骨盆前倾?


骨盆前倾,即anterior pelvic tilt (APT),是骨盆位置偏移的病态现象,较正确的骨盆位置向前倾斜一定的角度(下图)。



骨盆前倾属于偏离正常体态,在侧面观察的时候尤其明显。

下图最左为正常体态、中间为骨盆后倾、最右为骨盆后倾。

我们正常的体态侧面看应该呈中立状态,耳朵、肩膀、臀部、膝盖和脚踝都在一条直线上;而骨盆前倾则有很明显的骨盆前倾和腰椎弯曲过度的显现。



3

为什么会有骨盆前倾?



造成骨盆前倾的原因有很多种。


有一小部分原因是先天遗传因素,不过一般来说更重要的原因是我们核心力量欠缺及骨盆不稳,这都是由不正确的日常行为习惯形成的。

问问自己,

是不是经常跷二郎腿?

是不是喜欢撅着臀部?

是不是核心和臀部力量弱?

站立时是不是习惯性把重心放在一条腿上?



4

如何自测骨盆前倾



最简单的方法就是贴墙站。

头部、肩部、整个上背部、臀部都紧贴墙壁的基础下自然站立,然后用手去测量一下背部和和墙壁之间的空隙。



一般来说,距离大于一拳,那么就是骨盆前倾。


.....

还有一个方法就是利用瑜伽垫。


自然平躺在瑜伽垫上,正常体态腰部下会和瑜伽垫有一个手掌的距离,过大则为骨盆前倾,完全紧贴则为骨盆后倾。评判标准应为骶骨与地面平行。

 


5

如何矫正骨盆前倾



骨盆前倾可以矫正吗?

当然可以!

给大家几个实用的小方法!

 

.1.

纠正体态

 

请纠正日常错误的体态。

简单的来讲:

正确坐姿千万不要头部习惯性前倾,要把重心放在身体坐骨上,记得提醒自己不要再习惯性的挺腰。


而站姿,跟下图最左一样。

提醒自己时刻脚跟并拢,背部挺直,收紧小腹、保持直立。


这样从侧面看,头、肩、腰在同一直线上,注意不要挺腰。


从小到大我们听的挺胸抬头可不是挺腰抬头。


也就是站立挺胸时,肋骨不向前突出。如果发现问题,尝试把重心向脚跟移,并略微夹紧臀部,让臀部的肌肉去帮助腰部一起承担身体的压力。


.2.

舒展腰椎肌肉


我们还要注意舒展腰椎肌肉,放松背部。

以上动作3个一组,每组20s,记住静态拉伸,不要抻。

 

.3.

多做臀桥且放松髋部、臀部肌肉


多做臀桥来锻炼自己核心稳定及臀部以及大腿后侧肌肉群。

每次锻炼完毕,记得拉伸髂腰肌,放松髋部。

同样,臀部的拉伸也超级重要。

提醒:

躺下以后,一只双手抱住一条腿的膝盖,另一条腿延展,每次20秒,做2-3组,然后换另一条腿。


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