Let's talk about the bread - on the buttocks. They may not be worth the whole world, but sitting - for sure! It is this part of the body (both male and female) attracts attention. It also causes the highest number of complaints from owners. In some buttocks in perfect order in the absence of workouts and diets, while others complain about their unattractive flabby or sagging intractable training muscles, someone complains about the excessive volume, and someone on the excessive thinness.
In some cases, the presence of incorrect posture is expressed by an obvious way in the form of persistent pain in one or more parts of the spine. Such problems are solved by medication, by means of special exercises, physiotherapy and massage.
Assess how your problems with the gluteal muscles depend on your posture, with absolute certainty will help orthopedic surgeon, however, you yourself can make a guess, watching her body in the mirror in profile. I'll explain how to do it, but first - a little theory.
The spine has three physiological bending for depreciation when bipedalism: cervical lordosis, thoracic kyphosis and lumbar lordosis. If these curves are smoothed increased or conversely, that disrupts the function not only of the spine, and organ systems and almost all body muscles.
Thus, correcting posture might not just improve the function of certain organs and systems, but also improve the aesthetics of the body.
How to check your posture
Stand in a relaxed position sideways to the mirror in tight clothes or better without it. Weight is distributed equally on both legs, look ahead. Do not tilt to one side, turn your head to the mirror.
Rate curves of the spine.
Cervical:
- By turning his head fell back a little back - is excessive deflection (hyperlordosis) cervical spine.
So muscles are tense back of the neck may be a headache. It is necessary to train the muscles of the neck and the front surface of the rear surface of the stretch.
Thoracic:
- If you see that clearly slouch (especially if the back of the neck and tense), then you have a "round" or "lordozno kifoznaya-back" or, more precisely, we define in the evaluation of waist.
Stoop gives weak back muscles that need to train pectoral muscles and stress that you need to stretch. Hunched back - as the cause of sagging breasts.
- If you do not slouch, but do not see any signs of bending of the spine in the thoracic, or your head is always moved forward, then call back a "flat".
In the "flat" back buttocks smoothed, too "flat". They seem to be tightly pursed, and without proper training can form one or even a few fat or muscle rollers, despite the fact that the roundness is not attractive as such. Always follow the correct position of the head - the crown straight up, to train the back of the neck. Shown exercise the lower back, as well as in the supine position to work out the correct positioning of the back cushion underlay.
Exercises on the glutes, it is desirable to combine with the load on the lower back (retraction or leg swings back), it is necessary to train the front surface of the legs.
Loins:
- In the "flat" back Bending flattened buttocks smoothed. Recommendations for training, refer to the previous paragraph.
- When "kifozno-lordoznoy» back buttocks withdrawn ago, but weak and flabby, the press is absent, the belly sags weak. Loins tense, can be a pain in this area during the exercises at the press, when you lift the chassis or legs jerk.
Conclusion: The need to monitor the situation "to press" in the lumbar bench and perform abdominal exercises very slowly and thoughtfully. The loin is necessary to stretch the buttocks, it is desirable to train in isolation, ie not including the work of the muscles of the lower back. When expressed "kifozno-lordoznoy" there may be problems with the back of the knee, as they are transferred in the absence of proper depreciation from the spine. Consequently, very heavy knees impossible.
- At the "round" back upper abdominal muscles are present even without any special training, tense anterior surface of the legs, but the buttocks are relaxed, stretched, weak and flabby. Often, people with "round" back to lie on the hard side.
You must do the exercises on the back extension in the thoracic and lumbar, buttocks coach-lead leg back. It is necessary to stretch the pectoral muscles and the muscles of the anterior surface of the legs. While any exercise is necessary to monitor the situation of the head - the neck should not be strained and strongly unbent back, as well as contraindicated turns his head to the side while the tense neck during exercise.
All violations of posture perfectly eliminated with Pilates gymnastics When individual yoga. The best doctor for any problems with the back - is swimming. There is a view skillfully swimming long distances, that is diving as a serious job or training under the guidance of an experienced coach.
If you're determined to do themselves and even pay attention to your posture, then you open another secret. Often various health problems are the result of our mental states - or a dissatisfaction with life. Back becomes hunched and his head goes down, leaving a view as if from podlobya when we hide from the world for some reason, when we are defending ourselves from the world, covering the chest. Look at the dancers, also proudly pull the swan's neck, straighten shoulders, like myself such what there, go stately and sedate. Do not dress makes kings and posture. Love yourself!
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