Anterior pelvic tilt - what is it? How to fix? Exercises and technique

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Main muscles - gluteus maximus Additional - back of the thigh Difficulty - medium

Features and benefits of exercises

The gluteus maximus muscle, which plays a major role in this exercise, takes on the function of maintaining the body in an upright position. During the training process, the biceps femoris muscle and other muscles of the femoral surface on the back side are also connected to it, which is very effective for coxarthrosis. This exercise is not particularly difficult, and therefore almost anyone can perform it without special training.

Important! To begin with, it is recommended to practice the initial exercise well to strengthen the muscles. After they get used to the volume of training, auxiliary weights can be used.

The main advantage of the classes is the fact that lying pelvic lifts do not require the use of additional equipment or exercise machines. To conduct classes, you only need a fitness mat and free time. Thus, if you are unable to go to the gym, you can simply choose a set of similar exercises to practice at home.

Today, there are many different traumatic techniques that often cause serious harm to health. However, proper technique and comfortable, non-slip shoes will guarantee no injuries. It is believed that raising the pelvis while lying on the floor is one of the simplest and safest types of training for coxarthrosis.

Lying position: pelvis lowered to the floor, bending in the spine

double the power of your fist in a month! Exactly! If you follow the exercise program described in this article, you can develop hitting power twice as strong as it is today.
One of the best punches that exist today is the straight punch. We have already talked about this, and articles on the benefits of direct punches and on practicing straight punches can be found in the “Boxing” section on our website. The power and strength of a direct blow largely depends on the weight of a person. The heavier a person is, the harder he can hit. It is believed that the force of an impact can be calculated from the weight of a person - 30% of the weight - this will be the force of the impact. But this is not an entirely correct formula. For example, experienced karatekas have a punching force of 500-600 kilograms. How does this happen?

First, let's remember the force formula from school physics: force is mass multiplied by acceleration. That is, in order to increase the force of a punch , you need to either increase the mass or increase the speed. Sumo wrestling increases mass, and karate increases speed. Moreover, this speed consists of the speed of movement of the body and the speed of movement of the hand. Adding these two speeds together gives us the impact speed. Why is it important to take into account the speed of movement of the body, since we only hit with our hands? The fact is that when striking with a hand, only 30% of the mass of the entire body is used. In order to hit harder, you need to put more of your body weight into the blow. This should be done in all cases and at any weight, but we are considering a way to increase the power of the blow without adding weight, but by increasing speed. You can give a very simple example to see how this works. A person weighs 80 kg and his arm speed is 2 m/s, which means the impact force will be 80 kg. And another person weighs 50 kg, but has a hand speed of 4 m/s and his impact force will be the same 80 kg! Therefore, speed must be developed.

To hit hard you need to have strong muscles. What muscles work when hitting with a hand:

Pectoralis major muscle
Latissimus dorsi muscle
Triceps
Deltoid
Forearms

To strengthen these muscles, there are both special isolating exercises and complex basic ones. We will not consider all of them, but will point out that the strength of a direct blow with a fist directly depends on the number of push-ups on the floor. In order to double the impact force you need to be able to do 100 push-ups from the floor. Push-ups will help us develop dynamic strength - they are what we need to increase the strength and speed of a hand strike.

Technique: Lying position, pelvis lowered to the floor, bending in the spine. The pace of push-ups is 60-80 times per minute. The body weight involved in the exercise is 30-40% of the total mass. Just what you need for a punch. (And if you hit correctly, sending the weight of your entire body behind your hand, the effect will be truly “stunning”). It's better to do push-ups with your fists. And buy tactical equipment in Ukraine only in the right places.

A push-up program to double your punching power or how to do 100 push-ups in just a month.

Week 1. Sets of 10 push-ups

day: 3 sets in the morning, 4 sets in the afternoon, 5 sets in the evening;
day: 4 sets in the morning, 5 sets in the afternoon, 6 sets in the evening;
day: 4 sets, 5 sets, 6 sets;
day: 5, 6, 7;
day: 4, 5, 6;
day: 3, 4, 5;
day: rest

Week 2: sets of 20 push-ups

day: 2, 3, 4;
day: 3, 4, 5;
day: 4, 5, 6;
day: 4, 5, 6;
day: 3, 4, 5;
day: 2, 3, 4;
day: rest

day: 2 sets of 25 times; 3 sets of 25 times, 4 sets of 30 times;
day: 2 sets of 25 times, 3 sets of 25 times, 4 sets of 30 times;
day: 2 sets of 26 times, 3 sets of 26 times, 4 sets of 31 times;
day: 2 sets of 27 times, 3 sets of 27 times, 4 sets of 32 times;
day: 2 sets of 28 times, 3 sets of 28 times, 4 sets of 33 times;
day: 2 sets of 29 times, 3 sets of 29 times, 4 sets of 34 times;
day: rest

day: 35 times, 36 times, 37 times;
day: 2 sets of 30 times, 3 sets of 30 times, 1 set of 38 times;
day: 2 sets of 30 times, 3 sets of 30 times, 4 sets of 30 times;
day: 3 sets of 30 times, 4 sets of 30 times, 5 sets of 30 times;
day: 35 times, 36 times, 37 times;
day: 38 times, 39 times, 40 times;
day: rest.

After resting, you will be able to do 60-100 push-ups. This is how you can double the power of your fist!

Let me remind you that these are dynamic push-ups, which are aimed at developing arm strength and impact speed, and should not be confused with classic ones. Classic push-ups to develop strength are performed with a straight spine, 80% of body weight is involved and at a pace of 20 times per minute. In order to do 100 of these push-ups, you need a different training program. Today our goal is how to double the impact force . And we can do it!

source

Sample program

Training can take place according to two main schemes:

In the first case, you should raise your pelvis as high as possible and hold in this position for 45 seconds. It is necessary to return to the starting position extremely carefully.
The second option involves raising the pelvic area 10 times. Stops should be about three seconds.

The pelvic lift exercise can also be done for 3 sets of 10 repetitions (eventually you can move up to 20). If you do the exercise without basic and additional loads, then the workout will include 3 sets with 45 repetitions, which are divided into 3 stages, including the following elements:

15 repetitions on the right leg;
15 repetitions on the left leg;
15 repetitions on both legs.

This distribution helps to correctly calculate the load and use the right muscles.

Execution technique

The supine pelvic exercise includes 3 main stages.

Preparation

Before training, you should spread a mat on the floor and lie on your back. During exercise, your head and shoulders should be pressed to the floor. The legs should be bent at the knees perpendicular to the floor, and the arms should lie along the body. You can also move your legs forward if this makes it easier to perform the movements. In the process you need to lean on your feet.

Main stage

When the starting position is ensured, you should raise the pelvis as high as possible. The following parts of the body should be pressed to the floor:

hands;
head;
shoulders;
feet.

It is forbidden to raise your head, since its low position protects against various injuries to the cervical vertebrae, which are fragile.

Recommendations

It is necessary to maintain constant concentration on the work of the abdominal muscles, not to use the legs, and to work only by forcibly contracting the abdominal muscles;
The pelvis can and should be raised, but this movement should not be done by swinging the legs;
The legs do not work upward, but towards the head;
The trajectory of movement is more reminiscent not of part of a circle, but of an ellipse;
When the exercise becomes too easy, hold a fitball between your feet or use weights.

Common execution errors

Many people do not achieve the desired effect from this technique due to very common mistakes when performing it. In most cases, they include the following shortcomings:

Incorrect starting position: The legs should be positioned so that there is a small distance between the heels and hands. It is advisable for the practitioner to reach his heels with his fingers.
Emphasis on the toes: often the maximum height of the raised pelvis leads to emphasis not on the heels, but on the toes. Therefore, it is important to remember that the feet must remain pressed to the surface of the mat throughout the entire session.
Prolapse: it is necessary to maintain a distance between the buttocks and the floor of at least 3-4 cm. This way, the load and tension will not be in vain.
Large additional loads: when combining lifts with other exercises, it is not recommended to abuse heavy weights, which can disrupt the training technique.

By eliminating such mistakes, you can achieve noticeable results after just a month of regular exercise.

Execution options

Raising the pelvis with vertically raised legs . Performed from the starting position in which the legs are perpendicular to the plane of the bench, the feet are parallel to the plane of the floor. You need to reach for the ceiling with your heels, twisting;
Scissor lift . This is lifting the legs one at a time, performed by working the abs, reminiscent of the “scissors” exercise for the abs on the floor;
Full lift with push . In this case, both exercises seem to be combined. The athlete lowers his straight legs in full amplitude, then lifts them and pushes up with his heels. The work takes place completely with your back pressed, if your lower back comes off and you lose control of your abs, this is not your option

Additional loads

When the technique is mastered, you can move on to more difficult exercises:

lifting with a barbell;
rotation of the pelvis using weights or a dumbbell;
lifting with an elevation on a power bench under the body;
exercise with a leg curl machine;
exercises with one leg bent and the other straightened.

Various variations will help you increase the load gradually. Combining such techniques makes it possible to achieve the desired effect, but before performing them you should consult with a doctor-instructor.

Variations of the exercise

If your fitness level is high enough, you can make the exercise more difficult by increasing the number of repetitions or adding an extra set. You can also try an advanced version of this movement, namely the barbell pelvic lift. Additional weights will give the buttock muscles increased stress.

If you are not used to working with a barbell or are doing bridges at home, use a regular dumbbell, kettlebell or other weighting material. Grasp the selected projectile with your hands and place it on your lower abdomen. Perform the exercise according to the scheme described above.

In order to relieve tension in the lower back and avoid injury, it is better to perform a glute bridge with dumbbells, a barbell or other weights with your back resting on a bench.

Execution with a barbell.

There is also an option - to put your feet on a small stand. This will allow you to lower your pelvis lower, and therefore increase the effectiveness of the exercise.

Using a bench.

As you can see, pelvic lifts are a simple, but very effective exercise. The first results from its regular and correct implementation will become noticeable after 1.5–2 months. The shape of the buttocks will improve significantly, the muscles will become strong and will not lose their elasticity. By combining this exercise with aerobics, you will also enjoy a reduction in the volume of your problem area.

If your goal is to strengthen and develop the gluteal muscles, use additional weights - a barbell or dumbbell.

The benefits and harms of the gluteal bridge

Positive aspects of pelvic lift

The obvious advantages and real benefits of the exercise are expressed in the following facts:

the buttocks are worked out without overloading the lower back, which cannot be said about squats;
the ease of the exercise lies in the fact that in the basic version without weights, exercise equipment is not required, you can work at home;
exercise promotes better blood circulation in the pelvic area, which means it improves the quality of sexual life;
you can tighten your buttocks without doing squats;
during the execution of the bridge, a colossal amount of calories is expended, thereby helping to control body weight;
lifting the buttocks in different variations helps strengthen the abs;
the exercise is performed with your own or any additional weight;
The benefit of the pelvic lift also lies in increasing strength and developing muscles that are used in jumping and running.

Breathing exercises for abdominal muscle divergence

1. Breathing with the stomach. When the muscles diverge, it will be very useful to learn to breathe with the stomach, as children do. With this type of breathing, the stomach inflates during inhalation, and deflates during exhalation. This type of breathing provides a gentle and effective workout for the abdominal muscles.2. Gargling breath. Take a deep breath and fill your belly with air. Then perform short exhalations while lightly tensing your abdominal muscles. Do this until the air leaves your lungs. After this, hold your breath for a short time and begin a new cycle of rinsing breathing.3. Vacuum retraction of the abdomen with breath holding. Inhale through your nose and immediately exhale sharply through your mouth, accompanying the exhalation with sound. After this, pull your stomach as far as possible under your ribs and hold your breath for a while.4. Burning breath. Take a deep breath in through your nose and short exhales through your mouth. At the same time, help yourself push out the air with your abdominal muscles. Outwardly, it looks like vibration in the stomach. As you push out the air, contract and relax your abdominal muscles until the air is completely exhaled from your lungs.

Pelvic floor muscle training

It is important to train the muscles of the pelvic diaphragm separately; this is the only way to restore the connective tissue in the area of diastasis. This is easy to do: make sure that the perineum is tense when performing any exercises, squeeze it forcefully. One of the most important functions of the pelvic diaphragm is to support the pelvic organs from below and prevent their displacement as a result of increased intra-abdominal pressure.

To train the pelvic diaphragm, Kegel exercises and similar yoga asanas are recommended. Execution example: tense the muscles of the perineum for 10 seconds, and then slowly relax them. First repeat 5 times and then gradually increase the number of repetitions to 25.

Lying position: pelvis lowered to the floor, bending in the spine

Boxing | This is Boxing post pinned

You can double the power of your fist in a month! Exactly! If you follow the exercise program described in this article, you can develop hitting power twice as strong as it is today. One of the best punches that exist today is the straight punch. We have already talked about this, and articles on the benefits of direct punches and on practicing straight punches can be found in the “Boxing” section on our website. The power and strength of a direct blow largely depends on the weight of a person. The heavier a person is, the harder he can hit. It is believed that the force of an impact can be calculated from the weight of a person - 30% of the weight - this will be the force of the impact. But this is not an entirely correct formula. For example, experienced karatekas have a punching force of 500-600 kilograms. How does this happen? First, let's remember the force formula from school physics: force is mass multiplied by acceleration. That is, in order to increase the force of a punch, you need to either increase the mass or increase the speed. Sumo wrestling increases mass, and karate increases speed. Moreover, this speed consists of the speed of movement of the body and the speed of movement of the hand. Adding these two speeds together gives us the impact speed. Why is it important to take into account the speed of movement of the body, since we only hit with our hands? The fact is that when striking with a hand, only 30% of the mass of the entire body is used. In order to hit harder, you need to put more of your body weight into the blow. This should be done in all cases and at any weight, but we are considering a way to increase the power of the blow without adding weight, but by increasing speed. You can give a very simple example to see how this works. A person weighs 80 kg and his arm speed is 2 m/s, which means the impact force will be 80 kg. And another person weighs 50 kg, but has a hand speed of 4 m/s and his impact force will be the same 80 kg! Therefore, speed must be developed.

To hit hard you need to have strong muscles. What muscles work when striking with a hand: Pectoralis major muscle Latissimus dorsi muscle Triceps Deltoid muscle Forearms To strengthen these muscles, there are both special isolating exercises and complex basic ones. We will not consider all of them, but will point out that the strength of a direct blow with a fist directly depends on the number of push-ups on the floor. In order to double the impact force, you need to be able to do 100 push-ups from the floor. Push-ups will help us develop dynamic strength - they are what we need to increase the strength and speed of a hand strike. Technique: Lying position, pelvis lowered to the floor, bending in the spine. The pace of push-ups is 60-80 times per minute. The body weight involved in the exercise is 30-40% of the total mass. Just what you need for a punch. (And if you hit correctly, sending the weight of your entire body behind your hand, the effect will be truly “stunning”). It's better to do push-ups with your fists. A push-up program to double your punching power or how to do 100 push-ups in just a month.

Week 1. Sets of 10 push-ups a day: 3 sets in the morning, 4 sets in the afternoon, 5 sets in the evening; day: 4 sets in the morning, 5 sets in the afternoon, 6 sets in the evening; day: 4 sets, 5 sets, 6 sets; day: 5, 6, 7; day: 4, 5, 6; day: 3, 4, 5; day: rest Week 2. sets of 20 push-ups day: 2, 3, 4; day: 3, 4, 5; day: 4, 5, 6; day: 4, 5, 6; day: 3, 4, 5; day: 2, 3, 4; day: rest Week 3. day: 2 sets of 25 times; 3 sets of 25 times, 4 sets of 30 times; day: 2 sets of 25 times, 3 sets of 25 times, 4 sets of 30 times; day: 2 sets of 26 times, 3 sets of 26 times, 4 sets of 31 times; day: 2 sets of 27 times, 3 sets of 27 times, 4 sets of 32 times; day: 2 sets of 28 times, 3 sets of 28 times, 4 sets of 33 times; day: 2 sets of 29 times, 3 sets of 29 times, 4 sets of 34 times; day: rest Week 4.

day: 35 times, 36 times, 37 times; day: 2 sets of 30 times, 3 sets of 30 times, 1 set of 38 times; day: 2 sets of 30 times, 3 sets of 30 times, 4 sets of 30 times; day: 3 sets of 30 times, 4 sets of 30 times, 5 sets of 30 times; day: 35 times, 36 times, 37 times; day: 38 times, 39 times, 40 times; day: rest. After resting, you will be able to do 60-100 push-ups. This is how you can double the power of your fist! Let me remind you that these are dynamic push-ups, which are aimed at developing arm strength and impact speed, and should not be confused with classic ones. Classic push-ups to develop strength are performed with a straight spine, 80% of body weight is involved and at a pace of 20 times per minute. In order to do 100 of these push-ups, you need a different training program. Today our goal is how to double the impact force. And we can do it!

source

Note

It is very important to understand that pelvic lift is actually nothing more than hip extension.

The exercises are performed at a good pace. You should do 5-6 approaches and 25-30 repetitions in each approach. Rest between approaches should not exceed 1 - 1.5 minutes. Compliance with the exercise technique and rest time between approaches is one of the key points of successful training.

Make sure your movements are calm and measured. Breathing should be even, without stopping.

Avoid arching your lower back. Do not bend your knees under any circumstances: point them directly at the ceiling. To do this, you can imagine that there are glasses of water on your kneecaps.