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  • Aldo Raine
    replied
    7 Ways to Fix Anterior Pelvic Tilt

    Ik post dit artikel even in mijn eigen log, omdat ik er zelf ook lichtelijk last van heb. Vooral meer ab werk verrichten.

    Here's what you need to know...

    1. Anterior pelvic tilt (APT) is common. The hips get pushed out, the ribs protrude, and the low back tightens.
    2. Think, "ribs down." Press your ribs down and brace your abs without letting your upper back round over. This is step one in eliminating APT.
    3. Exhale at the right time when lifting. This will help you depress the ribs and engage the abs.
    4. When isolating glutes, do a posterior pelvic tilt. On hip thrusts and glute bridges, tilt the hips up toward a point on the wall behind your head.
    5. Don't let the stomach sag. Keep abs braced when you're foam rolling and standing. Avoid sleeping on your stomach in a position that will exacerbate APT.




    Many lifters have bad posture. It's called anterior pelvic tilt (APT). It looks something like what you see here. Notice the waistband. The front sits lower than the back because the pelvis is tilted forward.

    What Happens With APT
    Your abs aren't doing jack except protruding and looking fatter than they really are. Also, your glutes aren't going to be able to be stimulated to their fullest because the hip flexors are wound tight, and your lower-back will be locked up.

    How can you tell you have APT? Just have someone take a shirtless photo of you from the side. If it looks anything like the photo above – abs out, glutes way back, lower back scrunched up – you need to do some posture work. If you can't use your abs and glutes effectively, good luck making consistent gains on squats, deadlifts, and the like.

    7 Ways to Fix APT
    There are six things that you need to re-think in your training and daily life to get out of APT and into a more neutral position.

    1. Pay Attention to Your Ribs
    If you live and breathe with your torso in extension, you have to get it out of extension. The quickest way to do this is to think "ribs down" on every single movement you perform, and in day-to-day living. Start right now from your chair. Place one hand on your upper abdomen and exhale through your mouth as you crunch your abs together. Feel that increased engagement? This means you're activating the parts of your core that have been asleep.

    Rib Position on the Deadlift
    When you're in APT, the deadlift set-up is going to look like the left photo here:


    For those who don't have APT, a slight lordosis (hips tilted in APT) is fine during the deadlift, but when you're already in a significant lordosis, different rules apply as it will lead to an incorrect finish. The belly button will be the closest thing to the wall and the hips will be nowhere near full extension. Not good. See left photo here:


    You're not building proper posterior-chain strength there, you're just building incredible spinal erectors.

    By cueing yourself "ribs down," you can achieve a more neutral spine (not completely flat) and bring your abs and glutes along for the ride. The finish is going to be much more powerful with the glutes actually putting in work. If you have achieved the proper hip extension, you will feel your hip flexors pressing hard against the bar. To summarize, here are comparison shots of the set-up and finish, so you can see the differences clearly.

    Rib Position on the Squat
    Keeping the ribs down also influences squat technique. Below we have the typical APT set-up and descent. It starts with a hard arch in the lower-back with the glutes tilted back.


    Hip drive out of the bottom is the key to proper squat performance. There's little chance the glutes will be the initiator getting you back up from that squat. But the low-back sure will be.
    Below is a more neutral set-up that will prime you to drive back up with the glutes.


    The cue "ribs down" will transform an anterior pelvic tilt and you'll instantly feel the difference.

    2. Breathe Right
    While proper breathing patterns are important for any training population, the breath (specifically, the exhale) is incredibly important for those battling APT. When you exhale, the ribs automatically depress. This creates the abdominal engagement you need. A sharp exhale is best done through the mouth as you approach the finish or peak contraction of any movement.

    Consider the deadlift. The exhale would begin occurring just before you reached an upright position. This will lead to everything being "set" at the finish with the ribs down and glutes engaged. However, you can't just give a lazy exhale or even a deep one with big compound movements. It needs to represent the power you're looking to maximize on each rep, but be just enough that you can quickly begin taking air back in.

    Think about blowing up a stability ball. If you take the pump out for a second, you're going to hear a distinct expulsion of air before you quickly plug it back in the hole. In this case, your body is the ball and you're unplugging for a second at the top of each rep. This will create a "hiss" sound versus just blowing air out. (Of course, not every movement will require a sharp exhale, like isolation exercises.)

    3. Strengthen Your Abs
    Add tension to the core to bring the ribs down and draw the hips back to a neutral position. For these, exhale through the mouth, but focus on exhaling the entire time through the eccentric, not a sharp exhale. If you haven't been doing these, get ready to feel your abs in a whole new way.

    Leg Lower Drill

    Deadbug Exercise

    Reverse Crunch

    4. Fix Your Hip Thrusts
    If you've got APT you'll be heavily extended through the low-back, so the glutes aren't contributing much. Therefore, the common cue "drive the hips toward the eiling" can't be expected to work because your low-back would end up doing the brunt of the work.

    Using the hip thrust as an example, the cue needs to be more along the lines of "tilt the hips up and back." This will get you posteriorly tilting the pelvis at the top and you'll actually end up feeling the glutes and keeping stress off the low-back.

    Think of the point on a wall behind your head while you're hip thrusting (or doing a glute bridge) and drive your hips toward that point. Below is a photo comparison of a hip thrust that is NOT actually using the glutes versus one that is employing the cues just discussed.



    In the left photo, the belly button is the closest thing to the ceiling, employing the spinal erectors much more than the glutes. Compare this to the right photo, where you could draw a straight line from head to knees. That's what you need to shoot for.

    5. Brace Abs When Foam Rolling



    Part of the reason why lifters have a hard time getting out of an APT is because they don't think about it unless they're lifting heavy stuff. But it's the times that seem most innocuous that provide the greatest opportunity for change. For instance, when foam rolling the hip flexors and quads, it's very easy to let the stomach drop toward the floor (top photo) versus keeping the ribs down (bottom photo).

    6. Improve Your Stance
    If you're standing all day, you may be more susceptible to slipping into APT because maintaining a neutral spine can become tiresome. To combat this, avoid being in the same standing posture for too long. If you're putting your weight on your right leg, switch your stance to favor your left leg, and then stand evenly on both before going back to your right.

    One quality of APT is the tendency to slip into knee hyperextension. But when you're standing normally, the knees will be active and likely have a slight bend to them. This promotes more of a neutral posture and keeps your knees from bearing a ton of undue stress.

    7. Don't Sleep on Your Stomach
    Those in APT should avoid sleeping on their stomachs. This will only encourage more of an extension-bias and leave you wondering why your back is in pain in the mornings. It's just not comfortable for the spine to stay locked in a position it's already too far into to begin with. So sleep on your side or back. It won't be an easy transition, but it'll be worth it when you see your posture improve.
    Last edited by Aldo Raine; 06-04-2016, 13:14.

    Leave a comment:


  • Aldo Raine
    replied
    Push

    Squat
    10x80kg
    10x90kg
    10x100kg
    10x110kg
    8x120kg
    6x130kg
    4x140kg

    Bench press
    10x70kg
    10x80kg
    10x90kg
    8x95kg
    6x100kg
    4x105kg

    Overhead press
    8x60kg
    8x60kg
    8x60kg
    8x60kg
    8x60kg

    Leg press
    8x150kg
    8x150kg
    8x150kg
    8x150kg
    8x150kg

    Dips
    8, 8, 8, 8, 8

    Calves raises en buik
    12, 12, 12

    Commentaar.

    Leave a comment:


  • Aldo Raine
    replied
    Meestal ben ik nooit zo van het delen van gerechten of voedingsproducten. Alleen ik woon nu al een geruime tijd op mezelf, en wat ik soms best moeilijk vind is om voor twee mensen te koken. Tuurlijk is het mogelijk maar je houdt wel eens wat over of je hebt de porties niet goed ingecalculeerd.

    Wat ik tegenwoordig doe, en wat ook aan te raden is voor andere. Ik maak linzensoepen als bijgerecht, en andere producten gebruik ik als hoofdgerecht. Zo kan ik het hoofdgerecht aanpassen aan twee personen waardoor ik niks over hou. En met de linzensoep krijg ik in ieder geval genoeg binnen. Een pak gedroogde linzen van 500 gram kost rond de 2 euro dus het is daarnaast ook nog eens erg goedkoop. Ook de voedingswaarde is gewoon goed: Voedingswaarde Linzen, bereid per 100 gram., en de mogelijkheden om te koken met linzen zijn oneindig.

    Leave a comment:


  • Aldo Raine
    replied
    Pull

    Stiff Deadlift
    5x110kg
    5x110kg
    5x110kg
    5x110kg
    5x110kg

    Dumbell Row
    5x50kg
    5x50kg
    5x50kg
    5x50kg
    5x50kg

    Pull ups
    12, 12, 10, 10, 8, 8,

    Bent over raises
    3x15x14kg

    Commentaar.

    Leave a comment:


  • Aldo Raine
    replied
    Push

    Squat
    10x80kg
    10x90kg
    10x100kg
    8x110kg
    6x120kg
    4x130kg
    2x140kg
    2x150kg
    2x160kg

    Bench press
    10x80kg
    10x90kg
    6x95kg
    4x100kg
    2x110kg
    2x110kg

    Overhead press
    8x50kg
    8x50kg
    8x50kg
    8x50kg
    8x50kg

    Dips
    10,8,6 kapot

    Ab rollouts
    20, 20

    Commentaar.
    Poee dacht dat ik bij die 160 uit mien billen zou scheuren. Wel gehaald dus blij mee. Verder een flink volume gedraait, en morgen nog een dagje pull. Voor nu lekker van het mooie weer genieten. Gitaar er maar weer eens bij pakken.

    https://www.youtube.com/watch?v=J1_I5SOPMa8

    Leave a comment:


  • ProudPizza
    replied
    Even snel doorgeluisterd, want ik moet weg hehe. Maar die eerste van Vikings vind ik best gaaf (de rest doet me teveel denken aan een Vikingen film, goh...). Die van Audiomachine heel erg en heart of courage ook best wel. Two steps from hell mwah en die van WoW niet (wordt me echt teveel filmmuziek, de rest zou ik ook nog wel zo op kunnen zetten).

    Leave a comment:


  • Aldo Raine
    replied
    Je moet ervan houden inderdaad Onderstaand nog een paar voor je.


    https://www.youtube.com/watch?v=FZbiw1-GFKY

    https://www.youtube.com/watch?v=XYKUeZQbMF0

    https://www.youtube.com/watch?v=N2RK6OGNMCY

    https://www.youtube.com/watch?v=hKRUPYrAQoE

    https://www.youtube.com/watch?v=KkhzdKgV1iM
    Last edited by Aldo Raine; 30-03-2016, 18:19.

    Leave a comment:


  • ProudPizza
    replied
    Was vergeten dat m'n boxen best wel hard stonden
    Best gave muziek, zou het zelf niet zo snel uitkiezen maar vind het wel interessant klinken

    Leave a comment:


  • Aldo Raine
    replied
    Pull

    Stiff deadlift
    10x80kg
    10x90kg
    10x100kg
    10x110kg
    8x120kg
    6x130kg
    5x140kg

    Dumbell rows
    10x40kg
    10x40kg
    10x44kg
    10x44kg
    10x44kg

    Pull ups
    12, 12, 10, 10, 8, 8, 6, 6.

    Bent over raises
    10x14kg
    10x14kg
    10x14kg

    Commentaar.
    Pittige training en een aardig volume. Was aardig gesloopt maar met de juiste muziek kom ik er altijd wel doorheen.

    https://www.youtube.com/watch?v=ySXsFk3v-_E

    Leave a comment:


  • Aldo Raine
    replied
    Push

    Squat
    10x90kg
    10x90kg
    10x100kg
    10x100kg
    8x110kg
    8x110kg
    6x120kg
    6x120kg

    Bench press
    10x80kg
    10x85kg
    10x90kg
    8x95kg
    6x100kg

    Overhead press
    10x50kg
    10x50kg
    10x50kg
    10x50kg
    10x50kg

    Dips
    18, 15, 12

    Commentaar.

    Leave a comment:


  • Aldo Raine
    replied
    Vandaag niet kunnen trainen, en zaterdag kan ik ook niet. Aankomende vier dagen zal ik push/pull doen omdat het fullbody nu niet mogelijk is.

    Push
    Squat 5-8x5-10
    Bench press 5x5-10
    Overhead press 5x5-10
    Dips 3xAmap

    Pull
    Deadlift 5-8x5-10
    Bent over row 5x5-10
    Pull ups 5-8xAmap
    Bent over raises 3xAmap

    Leave a comment:


  • Aldo Raine
    replied
    Fullbody

    Bench press
    8x90kg
    8x90kg
    6x95kg
    6x95kg
    4x100kg
    4x100kg

    Squat
    8x100kg
    8x100kg
    6x120kg
    6x120kg
    4x140kg
    3x140kg

    Pull ups
    10x6xBw

    Romanian deadlift
    8x100kg
    8x100kg
    8x100kg

    Bent over raises
    3x15x12kg

    Commentaar.
    Vandaag bench press voor squat gedaan. Gelezen in dit artikel over Greyskull Lp: GreySkull LP Isn't Good, It's Great | PowerliftingToWin. Kan mij er wel in vinden wat betreft het pressen voor squaten. Het is het proberen waard in ieder geval.

    Leave a comment:


  • Aldo Raine
    replied
    Fullbody

    Deadlift
    5x110kg
    5x140kg
    5x170kg
    5x170kg
    5x170kg

    Overhead press
    8x55kg
    8x55kg
    8x55kg
    8x55kg
    8x55kg

    Bent over row
    8x92.5kg
    8x92.5kg
    8x92.5kg
    6x92.5kg

    Dips
    8x+15kg
    8x+15kg
    8x+15kg
    8x+15kg
    8x+15kg

    Bent over raises
    3x15x12kg

    Barbell curls
    3x15x40kg

    Commentaar.
    Rug liep vol bij de row dus kon hem helaas niet afmaken. Verder prima training.

    Leave a comment:


  • Aldo Raine
    replied
    Originally posted by Pren View Post
    Nee ik had het druk met roeien, feesten en studie. Had geen tijd om rugby te kijken. Waren de wedstrijden de moeite award?
    Jazeker, Frankrijk - England was eigenlijk van tevoren al beslist. Maar Ierland - Schotland was een leuke partij.

    Leave a comment:


  • Pren
    replied
    Originally posted by Aldo Raine View Post
    Hehe valt wel mee toch? Van het weekend nog rugby gekeken?
    Nee ik had het druk met roeien, feesten en studie. Had geen tijd om rugby te kijken. Waren de wedstrijden de moeite award?

    Leave a comment:

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