Recently, a sister ate a refreshing love brain actress tearing scumbag melon!
And the big heroine of this event is the Latin diva "Wolf Sister" Shakira who reversed the water for a whole year in 2022.
△ There may be sisters who don't know who Shakira is, but no one doesn't know the theme song of the 2010 World Cup in South Africa "Waka Waka"~
Speaking of the whole year last year, Shakira can be said to be a money field stepping on the pit and the love field frustrated...
First, he stepped on Spain's strange tax regulations, and the good ones were prosecuted by the Spanish prosecutor's office
And if convicted, "Wolf Sister" may face 8 years in prison and a fine of 23 million euros (about 160 million yuan).
Then in the love scene, "Sister Wolf" personally caught the scumbag husband cheating...
During the 12 years that the two have been together, Shakira can be said to have given everything for her star husband Pique .
Not only did he give birth to two children for Pique at the peak of his career, but he also shifted his entire focus to family
But on the other hand, Pique has been derailed by the media many times since he made his relationship with Shakira public.
There is an ex-girlfriend who has been dating Shakira for more than ten years, but has been cutting and messing up
There is also a winner of the Brazilian buttock model beauty contest who has had an affair with Pique since he blew up
Six months ago, Pique was exposed to cheat on Clara, a blonde schoolgirl who was only 20 years old
What's even more grabbing is that this time "Wolf Sister" personally grabbed the bag and cheated on her husband with a woman's sixth sense
△ It is said that after a business trip, Shakira found that the jam at home was opened and eaten, and as a professional footballer, Pique has strict diet management and never eats jam...
So the love brain "Wolf Sister" who has endured the burden of humiliation for 12 years finally woke up!
At this point, the revenge plan of "Wolf Sister" has finally begun...
In the past two days, after breaking up with the scumbag, Shakira released a new song, directly naming and angrily tearing up her ex-boyfriend of 12 years.
U1S1, the sisters don't have to listen to the song, just looking at the lyrics is extremely comfortable
In just 24 hours, this domineering song not only broke its own record, but also set the record for the highest listening of Latin and Spanish songs.
Related Twitter is the first hot search leader, and MV has also become the first video on Instagram with more than 100 million traffic
It can be said that Sister Wolf directly nailed the scumbag to the pillar of shame with her own strength
However, on the Internet, some netizens questioned that the video of Sister Wolf's explosion was suspected of being fake.
Someone picked up the beach picture of Sister Wolf with her children some time ago
and said that "Sister Wolf" has been in a worrying state recently, not only her little belly has come out, but her figure looks soft and hard
U1S1, about the protruding lower abdomen, I remember telling everyone a long time ago.
It is impossible for a person's lower abdomen to be completely flat, because the position of the lower abdomen is the area where the internal organs are stored, and the internal organs are affected by gravity and have a tendency to go outward
△ As soon as our abdomen relaxes, the internal organs will be instantly pushed out.
This causes the position of the lower abdomen to have some arc.
Of course, once this arc is too large, it is not normal!
For example, in the dry goods of a sister's previous posture clinic~
Many sisters have more or less small bellies, and more than half of them are caused by posture problems
However, recently, a sister has also received private message feedback from some sisters in the background~
Some sisters who have read the article of the Sister Posture Clinic use the training method of pelvic forward tilt after taking a seat, but they have little effect
Subsequently, in the inquiry with this sister, the first sister also found the real reason why her training was ineffective~
Sister Yi knocked on the blackboard!!!
The reason is that 80% of sisters in similar conditions mistake their "sacrococcygeal upturn" for anterior pelvic tilt
But it's no wonder the sisters misjudged~
Because of the two different posture problems of "sacrococcygeal upturn" and pelvic anterior tilt, if you look at it from the appearance alone, it is indeed a visual sensation of lordosis and posterior tilt, which is too difficult to distinguish.
So what is "sacrococcygeal upturning"? And how to distinguish it from anterior pelvic tilt?
In fact, the obscure professional term "sacrococcygeal upturning" can also be roughly understood by the sisters as the position of their tail bone has moved up.
Intuitively, the tail bone appears in the state shown in the figure below
And the biggest difference between the posture problem of "sacrococcygeal upturning" and the anterior pelvic tilt is to observe the current position of the sacrum!
Therefore, in order to let the sisters more clearly judge whether they are "sacrococcygeal upturned", first of all, a sister will take everyone to understand what the sacrum is.
The sacrum is located below our lumbar vertebrae and above the coccyx, in the form of an inverted triangle-like piece of bone
Normally, the sacrum is in a slightly forward-tilted state.
The sacrum angle of the sisters should be kept at about 30 to 35 degrees
△ The left is the normal sacral angle; On the right is the sacrum upturned~
But our sacrum is vulnerable to everyday poor posture.
Like sedentary, lying on your side, erlang legs... It will cause instability and disorder in the position of our lumbar spine and sacrum, and the bones will be misaligned.
As a result, many people's sacrum is more or less out of its normal position and appears upturned
So once there is a problem of "sacrococcyx upturning", you will find that the position of the sacrum will be significantly higher than the sides of the sacral after lying down.
At the same time, touch the sacrum with your hand, and you will find that the angle of inclination of the sacrum will be relatively large.
The most intuitive appearance is that there will be a distinct bulge between the sacrum and the lumbar spine
△ Not only is it very easy to affect our hip shape, but also causes low back pain~
And sisters should know that if you obviously feel that your lumbar spine is suspended after lying down, it is actually related to the upturned sacrococcyx.
Here a sister teaches you a 2-second self-test "sacrococcygeal upturn" judgment method
"Sacrococcygeal upturn" self-test
Method: Just lie on a relatively hard mat with your thighs parallel to the ground
If you think that the sacrum will be significantly larger than the hips on both sides, then you have 100% hit the "sacrococcygeal upturn".
I believe that seeing this, the sisters should already be able to self-test whether they are "sacrococcygeal upturned".
However, U1S1, sacrococcygeal upturn, although it looks very similar to the anterior pelvic tilt from the side, but the ideas and methods for improvement are completely different.
How can the sacrum not be upturned, but downward?
In fact, the most important thing is to loosen our sacroiliac joint (where the red mark is in the figure below) and return it to normal elasticity
It is said that many sisters with "sacrococcygeal upturned" have particularly stiff sacroiliac joints and have no room for micro-movement.
The most direct is reflected in the fact that it is difficult to stand up and turn the waist left and right, and even feel pain
At the same time, bad habits, wrong gravity and wrong force patterns also lead to the pelvis being in a backward and backward position for a long time.
As a result, the sacroiliac joint does not move, and even stucks
In order to effectively relax our sacroiliac joint, we need to pay attention to two aspects.
On the one hand, we need to change the reasonable angle between the hip joint and the pelvis, and on the other hand, we need to enhance the internal rotation function of our thigh.
It doesn't matter that the sisters don't understand well, the first sister here recommends 2 effective movements to relax the sacroiliac joint
I am a little frog
1. Lie on the ground like a frog and slowly open your knees to the sides, with thighs and buttocks at 90°, thighs and calves at 90°;
2. Tighten the abdomen, do not climb the body to the ground, support the hands on the ground, put gravity on the hips, remember to put gravity on the waist or hands;
3. Relax the whole body, breathe slowly, stick to the ground, and relax the crotch until the crotch is close to the ground, that is, you can feel the pressure in the groin when lying down.
Tips: At first, the inner thigh must not stick to the ground, take your time, do your best, do not force it, be careful of strains.
The concubine exercises her buttocks
1. Lie on the ground on your side, support your head with one hand, and flex your hips to an angle of 90 degrees;
2. Maintain pelvic stability, touch the heels of the feet with each other and then raise the upper knees up;
3. Each side can be executed under 10-20 times, 2-3 groups.
Of course, in order to improve the "sacrococcygeal upturn" once and for all, in addition to relaxing the sacroiliac joint, it is also necessary to improve the anterior protrusion of the lower lumbar.
So here the sisters need to train the transverse abdominis muscles
△Abdominal side skin~
Sisters to know that in the case of the transverse abdominis muscle is not strong enough~
The abdominal internal organs move outward under the influence of gravity, resulting in an uncontrolled shape of the waist.
After the transverse abdominis muscle is activated, the waist tightening action will be carried out unconsciously, so that the waist is always flat.
△Transverse abdominis muscle strength, waist circumference instantly thinned ~
Once the transverse abdominis muscles are strong, the vast majority of back pain can also be solved.
You know, more than 80% of our low back pain is caused by pressure in the abdominal cavity leading to lumbar spine instability.
Regarding the improvement training of the transverse abdominis muscles, the first sister recommends two movements~
It combines stability and rotation to complete the training of transverse abdominis and flank
Plank
1. Shoulder, waist and ankle joints are in the same straight line;
2. The big arm is perpendicular to the ground;
3. Keep the neck naturally relaxed, pay attention to tighten the shoulder blades, tighten the waist and abdomen, and do not collapse the waist;
4. Hold for 45 seconds for 1 set, a total of 3 sets.
The reason why plank is recognized as the most effective movement for training the core muscles is that it can effectively work the deep transverse abdominis muscles that other movements cannot.
Lateral plank
1. From the palm to the bottom plank support position, twist the upper body, twist to the left (right), and extend the same side arm to point to the ceiling;
2. The feet are staggered one in front and one behind, with the same foot in the back;
3. Tighten the core, imagine yourself in a plane, do not skew, and at the same time use your hips to top up, as far away from the ground as possible;
4. Hold for 45 seconds for 1 set, a total of 3 sets.