تدريب Shadowing: This Fixed My Anterior Pelvic Tilt More Than Stretching - تعلم التحدث بالإنجليزية عبر الفيديو

Most people trying to fix anterior pelvic tilt don't realize

that they could pick specific weight room exercises

that help strengthen them in a better posture rather than doing the same old traditional corrective exercises

that don't get them the results they're looking for.

But in order to understand the best exercises to pick, we have to understand what anterior pelvic tilt is even representing in the first place.

You see, anterior pelvic tilt is not just a situation where we have a tight low back

and overactive hip flexors and underactive abs and glutes.

What it really represents is a total body strategy where the

center of gravity of the body is being pushed forward in space.

So as the pelvis tilts forward, as the center of gravity moves forward, now you have a situation where the muscles get used to being in this position.

So now you have your tight hip flexors and low back, but they are the symptom, not the underlying root cause.

So it's essential we pick weight room exercises

that help shift our center of gravity back and create a better stack of our head over our rib cage, over our pelvis with appropriate weight distribution through our foot.

Using weight training exercises in this context will strengthen our body into a better posture and movement patterns.

And it will also allow our body to be more resilient and maintain these postures and movement patterns under stress.

Here are a few of my favorite exercises to start to do this.

For this, all you need is a foam roller up against your lower back on a wall and a kettlebell or dumbbell.

Get far enough away from the wall, so that way your knees are starting behind your ankles slightly.

The amount will vary depending on what's comfortable for you, so play around with it.

But you always want to make sure you can feel these

three points of contact on both feet evenly at all times now hold

that weight in the goblet position

and very gently separate your shoulder blades away from your spine without letting your breastbone

or sternum depress now unlock your knees

and maintaining those three points of contact descend into

that squat by allowing your knees to go over your toes

because of the nature of this position it should feel very easy for you to maintain

that stacked head over rib cage over pelvis

and then press of those three points of contact to stand

back up for a single leg exercise attach two cable handles

to the lowest setting they can go on the cable machine

i recommend starting at the bottom position of this split squat to ensure

that your back knee is directly underneath your back hip allow

the pull of the cable handles to very gently separate your

shoulder blades away from your spine again without depressing your sternum

keeping your whole foot relaxed feel these three points of contact on

that front foot now you're going to maintain this position as you exhale

and go straight up and

and then inhale through your nose as you melt onto those three points of contact on your front foot, especially your heel as you go down.

Exhale, come straight up.

Because this wave's pulling you forward, you'll reflexively want to lean back and stay upright as you go down and up,

making it a really effective position to keep your stack as you go through this.

If you're doing this right, you should feel a lot of quad, hamstring, and glute on the front leg, but also some abs.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تدريب Shadowing: This Fixed My Anterior Pelvic Tilt More Than Stretching - تعلم التحدث بالإنجليزية عبر الفيديو

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