The importance of pelvis and health

Ye Huiyang believes that building a house can not be separated from the steel frame. In the past, building a house began to lay a good foundation. All the good craftsmen built corner pillars. If they are poor in craftsmanship, they will lay a good hand. They dare not ask him to build a house. The solid shelf is the fundamental problem of implementing the house.

The same is true of martial arts. It is not "dish shelf" to put the shelves in order. That's not true. Standing upright is coming. People who practice martial arts are afraid to bow their heads and bend their waists. People who tilt their heads and hang their horns don't talk about martial arts. They just don't have a big waist to do things. As a soldier, people have a good set of shelves. From a long perspective, they feel that spirit, standing upright and kicking are everyday life, and people are refreshing. Of course, this is different from martial arts. The shelf of martial arts has its mysterious mechanism. I like to call it the "pillar". Once the three-dimensional "pillar" is established, it can "stand a wooden jack". This is the origin of the pillar.

Standing pile is a mysterious machine. It can correct the distortion caused by the abnormal habits of the human body, and initially establish the correct body frame posture. This is very important for martial arts. The skeletal muscles of the human body are complex and varied, flexion and extension are changeable, so it may be naive to stand out. The reason here is that we can not find the fundamental problem. We can't hit the pain. Eradication is a good recipe, but it is a very slow and slow way to eat. Some people don't have enough time. Most people don't have this patience, so they leave it to work and make people anxious.

Now we separate and say the skeleton independently because martial arts is the knowledge of balance, the normal skeleton framework of the human body has changed, the whole structure of the human body has lost its mechanical balance, people can not stand steadily, can not stand without calling for a pile, a collision will fall, this need not be explained, rice beans in the vegetable yard can not be shelved, as we all know, collapsed will not be saved, what need not be talked about. 。

 On the basis of this problem, we have the skill of moving the stake on the cross. The cross is a ruler, measuring ourselves and looking back on it. We can correct the pathology caused by our wrong habits. Some people are awkward to practice. Yeah, it's awkward to stretch the twisted twist straight again. However, if we don't do this, we can't get a glimpse of Wushu. There are too many things we should pay attention to in the skeleton of Wushu. Roughly speaking, there are three pieces, the upper, middle and lower, with the spine, the pelvis in the middle and the legs below. Let's see the following picture:

This is the basic diagram of the dynamic stake of the cross. The cross is very simple. The connection of the protrusion part of the greater trochanter of the two femurs is transverse, the greater vertebra, and the extension of the connection line of the tail vertebra is vertical. In fact, our plane cross is not simple. When we use the actual dynamic stake, it can be a "three-dimensional orthogonal" cross. The so-called "three-dimensional cross" should be known as a special one. Whether we look at it from any angle, it is correct and unbiased. Therefore, the cross is a martial arts ruler. It can make great progress by measuring and measuring. We can make faster progress by setting an example in doing things. This is like a reference. If there is no reference, we will think about the redundant question: whether to move or not to move? The problem of the earth and the sun makes us work hard to nail the nail on the board. The "moving stake cross" is not only a ruler to correct the frame, but also has another practical use in high-level martial arts. This problem is not needed now. We will talk about it later.

Now let's talk about the upper, middle and lower spine. The spine is important because of its position. The spine lies in the midline of the human body. It is the pillar of the human body and also the strength pillar of the human body. The strength of the spine comes from the strength and stability of ligaments. There are many ligaments connecting the spine, such as anterior longitudinal ligament, posterior longitudinal ligament and yellow ligament. The martial arts movement has a very important relationship. Let's look at figure C below.

     The above two pictures are the spine structure and ligament, one picture is not thoroughly understood, the two sides will understand a lot, fundamentally exist, there is the possibility of development in a large direction, of course, it also needs the interaction between various muscles or ligaments, to make the best use of everything, details are also very important, for example, the backrest is the threshold of martial arts. Generally, we can't go any further here. This is really a problem. We should try our best.

The knowledge of spine is mainly its sports function in our martial arts. We don't care about other functions. It's mainly the metaphysical basis of martial arts. If we talk about other things, it's the health problem of health preservation and fitness, we should ignore it. Of course, this is not a neglect, because it's something on the surface of each other, with me and others, the primary and secondary are not the same. In addition to correcting the spine, let's talk about these first. Put out the theme of the outline, and don't run away from the topic.

Let's say "pelvis". The pelvis is a very important difficulty. The difficulty lies in its complex structure and its position. Here is the junction connecting the upper and lower spines, connecting the lower limbs, and the sacral plexus nerve intensively. This is a knowledge that can not be ignored. All the foundations are blooming from here. There are many inexhaustible constraints on the balance of martial arts, through the correct posture. By adjusting, we can increase the range of hip movement and further balance the flexibility and stability of the body. Let's look at the pictures:

The structure of pelvis is complex and diversified, so we can understand it from a large perspective, so there is no clue. In fact, from the perspective of martial arts, the pelvis is explained by two components. We divide it into two pelvis, big pelvis and pseudopelvis. It participates in the composition of abdominal cavity, which is related to Dantian. Small pelvis is also called true pelvis, and the internal cavity is the pelvic cavity. Here is the reproductive system. Importantly, let's take a look at the pictures to understand the pelvic ligament connection and its orientation. How good is it for exercise? Observing, familiarizing and meticulous is the solution to everything.

The pelvic floor is composed of three layers of muscles and fascia. It closes the pelvic outlet and supports organs in the lumen.

1. The outer layer is composed of superficial perineal fascia and muscle, including superficial transverse perineal muscle, bulbocavernosus muscle, ischiocavernosus muscle and external anal sphincter. They converge between the vaginal orifice and the anus to form the central tendon of the perineum.

2. The middle layer is the urogenital diaphragm, which covers the triangular plane of the anterior pelvic outlet formed between the pubic arch and the two ischial nodules. Including deep transverse perineal muscle and urethral sphincter.

3. The inner layer is called pelvic diaphragm, which consists of levator ani muscle and pelvic fascia, and is penetrated by urethra, vagina and rectum. Structural characteristics: arch-like structure. The hip bones on both sides and the sacrum in the middle resemble vault structures. The acetabulum on both sides is on the femoral head, and the femur is like a vault column. It has the characteristics of both firmness and material saving and earthquake resistance.

The pelvis is the base of the spine, and their relationship can not be separated. It is like the relationship between the foundation of a building and the pillar. Simple analysis: the vertical spine exists to eliminate the extrusion problem that may occur to the abdominal visceral organs. The additional benefit is that it also reduces the extra burden on the body. These labor-saving protective structures make the thought of bearing the burden more self-contained. By looking at it, we can always sit and enjoy its success properly. Maintaining the correct and natural spine alignment will reduce our energy consumption to the minimum. Conscious stretching and contraction exercises can wake up muscles and maintain their strength and elasticity. In this way, correct spinal physiological bending and perfect pelvic Dantian strength, strong contraction of the anterior abdominal muscles. With the strong stretching of the back muscles, under the support of the central pillar, the interaction of forces makes our human body integrate reasonably and naturally. Here, the balance and roundness of martial arts has a solid material foundation. Roughly speaking, the pelvis is the center of the body and its natural form is slightly downward. The correct position of the pelvis should be to flatten the slightly inclined pelvis so as to give more stable and powerful support to the spine. In order to obtain this balance support, ballet art uses the position of "eight-character" outside during the exercise process, and the foot opens outwards during the training, so that the support surface shrinks a lot. The smaller the support surface, the worse the stability of the human body, and the more tense the muscles of the lower limbs and buttocks, the more upright the pelvis will be. This is a good way to correct forward leaning. In addition, ballet training also emphasizes tightening the legs inward, tightening the quadriceps femoris and gluteus maximus. If all this can be done, then the gluteal muscle group tension has reached a considerable degree. The pelvis and spine are pushed into the right frame. Is it really ingenious to make the pelvis skillfully change its natural form into the pelvic form with the best balance?

Flexibility is the characteristic of the pelvis. Such a structure is a large hothouse which is prone to errors. In real life, because of injury or incorrect living habits, the pelvis often accidentally displaces, rotates, tilts forward or backwards. We know that the best pelvic balance means better posture, the best muscular strength, and more standard. Accurate action means the fastest martial arts model. To achieve the goal of pelvic optimum, it is far from enough to make small repairs in the circle of boxing and painting. For the spine, the pelvic core and lower limb training system should be arranged around the best pelvic balance, which is the basis of martial arts.

It can be seen that, facing up to it, sorting out the ideal pelvis is so important in our extreme sports. Let's see the following picture:

     Pelvic displacement is a very troublesome thing. The body state caused by ectopic rotation is a great obstacle in sports. We can simply detect the problem of lateral displacement of pelvic rotation through the height of hip line and the radian of waist line. The following figure is a simple method of detection.

   The causes of pelvic deflection are complex and diverse. Heredity, daily life habits and incorrect training are the root of this kind of mistake. For a simple example, when we lean forward, the ability to recruit gluteal muscles becomes worse, forcing the hamstring muscles to do more work. When our gluteal and hamstring muscles can no longer work at 100% efficiency, our gluteal muscles will work at 80% efficiency, and our hamstring muscles can only stand up to make up the difference. It's too simple to talk about this process, but I hope you can understand a little of it. This example means that if you are not in good posture, your body will collapse when you constantly reinforce the wrong posture and action to a certain point

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In actual martial arts training, we usually use some traditional and vague concepts to correct the deviations caused by various aspects of the body. We hold a mystery of mildew and use a series of paradoxical actions such as rectification, waist collapse, pan-buttocks, crotch, etc. to surround, correct, control the spine and pelvis on the right way to correct, but in practice. What is the effect? As long as a good scholar passes by, he knows well. Who can think carefully about this terrible pelvic problem in the absence of a clue?

There are about four wrong forms of pelvis, tilting forward and backward, deflecting left and right. Teacher Ye Huiyang picked up several examples, hoping that you can learn from them one by one.

Whether the pelvis leans forward or not is known to be controlled by the gluteal muscles. When it relaxes, the pelvis leans forward. When it is tense, the pelvis is upright. So one of the keys to correct the bad posture is to tense the gluteal muscles. For example, if you want to change the problem of hunchback, you need to reduce the forward position of pelvis. Is it really so simple? Is it really as simple as adding some hip flexibility training? Let's not think so. It's not a simple way for a child to live at home. It's not a simple factor. We must wage a war on many fronts. This kind of thing deserves to be taken seriously. Attitude decides development.

In order to explain this principle and problem more clearly and clearly, we use doctrine, describe it in more scientific terms, and plan these complicated and changeable movement mechanisms. Let's study and make progress together.

Let's start with the noun "couple of forces"

1. Force couple: It consists of a pair of parallel forces of equal size and opposite direction, but not collinear. It can no longer be simplified. It is a basic force system. Representation: ((F, F') d-Couple Arm: Vertical Distance between Two Force Action Lines in Couple

The plane of the couple is the interaction surface of the couple.

The effect of couple of forces on an object is to change its rotational state. Such as turning the steering wheel, tapping, twisting water pipes, etc. Force and couple are two basic elements of statics. Force changes the moving state of an object, while force couple changes the rotating state of an object.

2. The Properties of Force Couple

(1) Couple of forces is a basic force system, which has no resultant force and can no longer be simplified.

(2) The projection of the couple on any coordinate axis is zero (the couple has no projection)

(3) Couple of forces can only make the object rotate, but can not make the object move. Therefore, couple of forces must be balanced by couple of forces rather than by a single force.

3. Three Elements of Force Couple

The rotational effect of couple of forces on a body depends on

The magnitude of couple moment

Turning of Couple Torque

The Action Surface of Force Couple

    The anteversion couple includes hip flexors (iliopsoas, iliopsoas, rectus femoris and TFL) and erector spine muscles. In the front, the hip flexor pulls the pelvis downward, leading to anteversion. In the back, the erector spine pulls up the back of the pelvis, which also causes anteversion. Essentially, these muscles work in synergy (from the front and back of the body) and create a wrong movement - the pelvic proneness.                    

In this case, quadriceps femoris and lower back can easily control our training movements. How can our gluteal muscles function properly (or fail to function as efficiently as possible)?

Let's analyze some of the main couples in our bodies, what kind of dysfunction and compensatory actions they will cause, and how we can use this knowledge to improve our physical function.

1) If your hip muscles fail to function properly, the hamstring and adductor magnus muscles will be forced to take over the burden. In this case, your hamstring muscle may be repeatedly injured, or "pulled groins" may occur. This is a common disease of athletes.

2) If you can't use hip strength to create hip stretching, your lower back will take control of the movement and do what looks like hip stretching, but in fact it's just torso stretching. When some players can't use the hip strength to complete the hard pull, they will use the back of excessive backbow action to complete the "lock". It's really a thankless thing.

3) Do you believe that hip posterior dysfunction can cause hip anterior pain? Shirley Sahrmann introduced femoral forward syndrome in his book Diagnosis and Treatment of Sports Injury Syndrome. At this point, hip dysfunction, femoral head sliding forward in hipSocket caused hip pain in front!

     The backward couple includes rectus abdominis, oblique abdominis, gluteus and hamstring muscles. In the front, the rectus abdominis and the oblique abdominis pull the pelvis upward. In the back, the gluteal and hamstring muscles pull the pelvis downward. These muscles are working together to make an action, pelvic retroversion. 

Most people have a slightly forward pelvis, but some people are suffering from a backward pelvis. This may sound bad, but this incorrect pelvic position can also lead to several injuries:

1) The most common problem caused by backward inclination is that the radian of lumbar spine becomes smaller, which makes it easier for the lumbar spine to bend forward. Lumbar forward bending is dangerous, especially under load! Backward-leaning athletes are more likely to suffer from lumbar disc herniation than forward-leaning athletes.

2) Lower lumbar curvature often leads to hump and head forward. Hump back has a great impact on the health of rotator cuff. Head forward movement may lead to neck pain and cervical disc herniation. My God? It's really bad luck.

When the pelvis is obliquely forward or backward, the possibility of injury increases. It's more than a balance problem.

Remember,

If you have a pelvic tilt problem and don't correct it, everything you do strengthens you.

Wrong movements and postures! When you achieve balance and train correctly, training can not only improve.

The expression of strength will also strengthen your correct posture! In that case, you're on an accelerated train.

This is the importance of connection. Correct skeleton structure is the best way to balance the development of human core muscle groups.

The fundamentality of quantity. The core links of the human body (a whole formed by the waist, pelvis and hip joints) refer to the human body.

The middle link, specifically the area above the hip below the shoulder, including the pelvis, contains muscle groups.

It has back, abdomen and all the muscles that make up the pelvis.) It's like the engine of a car, it's fast.

The most fundamental driving force in progress. So, its strength, its speed, or its power, etc.

The efficiency of muscle group synergy will be the key content of martial arts {extreme exercise} training, which is in yoga training.

In the middle, it is also two of the seven rounds.