Jeff Cavaliere, ATHLEANX.com.

Jeff Cavaliere，ATHLEANX.com。

No, I didn't kill Jessie for not working out in the gym.

不，我沒有因為傑西不在健身房鍛鍊而殺了她

You all remember Jessie.

你們都記得潔西吧

I've actually got Jessie here to help you out with a common – very common problem

實際上，我已經讓傑西來幫你解決一個常見的--非常常見的問題了

– that's probably caused by a lot of the sitting that we do.

- 這可能是我們經常久坐造成的。

No matter whether it's due to driving, or working, or just basically being inactive

不管是因為開車，還是因為工作，抑或只是基本上不活動

for a good portion of the day.

一天中的大部分時間

That's called anterior pelvic tilt.

這就是所謂的骨盆前傾。

Now, what are we talking about?

現在，我們在說什麼？

Jessie, let's demonstrate what that is real quick.

傑西，讓我們來快速演示一下。

Bend your knees up.

膝蓋向上彎曲

The internal pelvic tilt is where you actually have your pelvis tilting forward, this way.

骨盆內傾是指你的骨盆向前傾斜，就是這樣。

So, the anterior pelvic tilt – go ahead and tilt it – is like that.

所以，骨盆前傾--繼續前傾--就是這樣。

So it's creating this really exaggerated arch in Jessie's back.

所以它在傑西的背上形成了一個非常誇張的拱形

I'll have him sit up in a second to show it.

我馬上讓他坐起來給你看。

Versus a posterior tilt that tucks it down and in.

而後傾則是將其向下和向內收。

The posterior pelvic tilt is caused by the stretching of your abs and your glutes.

骨盆後傾是由腹肌和臀肌的伸展造成的。

So what is really causing your anterior tilt, and what is it doing?

那麼，導致前傾的真正原因是什麼？

Come on and get up on your knees, Jessie.

來吧，跪下來，傑西

So, the idea here is what?

那麼，這裡的想法是什麼？

This is the anterior pelvic tilt.

這就是骨盆前傾。

You get this exaggerate arch here and it's caused by an imbalance of a bunch of different

你會在這裡看到這種誇張的拱門，而它是由一系列不同的

muscles, and some weaknesses in other muscles.

肌肉，以及其他肌肉的一些弱點。

There's a lot of ways to attack it, but there's really only one right way to attack it.

攻擊的方法有很多，但真正正確的方法只有一個。

Most of all, it is a dominance and a shortening of the hip flexor here on the front side of

最重要的是，髖屈肌在髖關節前側的支配和縮短。

Jessie.

傑西

What it does is, it's pulling down on this pelvis here into anterior tilt.

它的作用是，將骨盆向下拉至前傾。

Well, it attaches right here and is pulling down, so it's into anterior tilt.

它連接在這裡，並向下拉，所以是前傾。

The second part of this – this really exaggerated arch – is coming as a compensation to create

第二部分--這個非常誇張的拱門--是作為一種補償，以創造出

this extension of Jessie's body because he can't be all the way over here.

因為他不能大老遠跑到這裡來

He's got to extend.

他必須延長壽命

But guess what?

但你猜怎麼著？

His glutes are not helping him to extend.

他的臀部無法幫助他伸展。

Normally – okay, Jessie, go ahead and lay back down – normally the glutes right here

通常--好了，傑西，繼續躺下--通常臀部就在這裡

would extend my hip behind my body.

會把臀部伸到身體後面。

When it does that, look at what it's doing to my upper back.

當它這樣做時，看看它對我的上背部做了什麼。

It's creating a relative extension of the upper back, relative to the lower part of

它使背部上部相對於下部相對伸展。

my torso here.

我的軀幹在這裡。

So if my glutes are weak and not doing their job, what's going to happen?

所以，如果我的臀部很虛弱，沒有盡到自己的職責，那會發生什麼呢？

The low back and the lumbar spine is going to say "Oh, I could do it!

腰部和腰椎會說："哦，我可以做到！

I can cause extension!"

我可以導致擴展！"

And it's going to be really tight and short.

而且會非常緊湊和簡短。

That's not what you want.

這不是你想要的。

So, when we look at this, we want to first of all stress a few different things.

是以，我們在研究這個問題時，首先要強調幾件不同的事情。

We already know Jessie's got tight hip flexors.

我們已經知道傑西的臀屈肌很緊。

What I want to show you – what you don't want to do – is start stretching your hamstrings.

我想告訴你的是--你不想做的是--開始拉伸你的腿筋。

Because in somebody that has anterior pelvic tilt, they're going to – go ahead and bend

因為對於骨盆前傾的人來說，他們會--繼續彎曲

down for a second so we can show this – they're going to have a tight hamstring.

他們的腿筋會很緊。

Why is that?

為什麼會這樣？

Because the pelvis is already tilted.

因為骨盆已經傾斜了。

I'm going to show you here in a second.

我馬上就給你看。

It's already tilted so far forward that the hamstrings are already stretched.

它已經向前傾斜了太多，腿筋已經被拉伸。

They don't have anywhere else to go.

他們無處可去。

Because he's already moved his pelvis this way, his hamstrings are tight.

因為他已經這樣移動了骨盆，所以腿筋很緊。

The pelvis isn't in that position because the hamstrings are tight.

骨盆不在那個位置是因為腿筋太緊。

The hamstrings are tight because the pelvis is in that position.

膕繩肌緊張是因為骨盆處於這個位置。

It's a huge distinction.

這是一個巨大的區別。

The pelvis is in that position because of the tightness of the hip flexors.

骨盆之所以處於這種位置，是因為髖屈肌緊張。

So going, and stretching tight muscles – like the hamstrings – in an attempt to just stretch

是以，去拉伸緊繃的肌肉--比如腿筋--試圖只是拉伸

everything that's tight, it could actually make your problem worse.

一切都太緊張，實際上會使問題更加嚴重。

So you don't want to start stretching your hamstrings if you see tightness in them, if

是以，如果你發現腿筋緊繃，就不要開始拉伸腿筋，如果

you have an anterior pelvic tilt.

骨盆前傾。

What you want to do instead is strengthen them.

你要做的是加強它們。

At the same time that you're strengthening the glutes that are inactive, that are causing

與此同時，你還能增強不活躍的臀部力量，這些力量會使你的臀部變得更加有力。

the low back to do all the work.

腰部承擔所有工作。

I hope this is all making sense.

我希望這些都是有意義的。

Then finally, you've got, again, with this tightness here of the hip flexors pulling

最後，你會再次感到髖屈肌緊繃。

down this way, right?

這樣下來，對不對？

So we have the pelvis being tilted down here.

是以，骨盆會向下傾斜。

We get a stretching here of the abs and a weakness there because they're not really

我們這裡的腹肌被拉伸，那裡的腹肌卻很薄弱，因為它們並不是真的

able to contract very strongly out of this overly stretched position.

能夠非常有力地收縮，擺脫這種過度拉伸的狀態。

So you have to figure out a way to strengthen your abs, and you have to figure out a way

是以，你必須想辦法增強腹肌，想辦法

to stretch your hip flexors, while strengthening your glutes.

拉伸髖屈肌，同時增強臀部力量。

So we can actually do that.

是以，我們可以真正做到這一點。

Jessie come on up.

傑西，上來吧

Abs, I've got plenty of videos here, guys.

小艾，我這裡有很多視頻，夥計們。

We have Washboard Wednesday devoted to 'how to strengthen your abs'.

我們有專門討論'如何增強腹肌'的 "洗衣板星期三"。

The main thing you want to do is not use hip flexor dominant ab movements.

你要做的主要事情是不要使用以臀屈肌為主的腹部運動。

I actually have an entire video showing you how to keep the hip flexor out of it when

實際上，我有一個完整的視頻，向你展示如何保持髖屈肌不受傷害。

you're doing ab movements.

你正在做腹部運動。

So I'm going to link it right up here behind Jessie's head.

所以我要把它掛在傑西的頭後面

Make sure you do those types of ab movements to stop using the overlay active hip flexors.

確保你做這些類型的腹部運動時，不再使用疊加的主動髖屈肌。

As far as the glutes – come on up – we can do something here which is a combination

至於臀部--上來吧--我們可以在這裡做一些組合動作

of a lunge and a stretch.

的弓步和伸展。

So, hold onto both of those dumbbells.

所以，握緊兩個啞鈴。

So focus on the lower part of Jessie's body.

是以，重點要放在傑西的下半身。

He's going to turn here.

他要在這裡轉向

What we're going to do is, we're going to preset his glutes and load them by stepping

我們要做的是，我們要預設他的臀部，並通過踩踏來加載它們。

forward.

前進。

Once we step forward here and we have the glutes loaded – because all the weight's

一旦我們向前邁出一步，我們的臀部就有了負荷--因為所有的重量&#39；''''......

in front here – these are pre-stretched.

在前面這裡 - 這些都是預拉伸的。

They're ready to work.

他們已經準備好工作了。

If we're here, what we're going to do is come up into extension on the glutes.

如果我們在這裡 我們要做的就是伸展臀部

But look what's happening on this back leg over here.

但看看這條後腿上發生了什麼

We're actually getting a stretch of that hip flexor at the same time that we're loading

實際上，我們在加載的同時，髖屈肌也得到了拉伸。

up this right glute, and then strengthening the glute.

然後加強臀部力量。

So we want to be able to do both things at once.

是以，我們希望能夠同時做到這兩點。

So, Jessie, put the left leg back.

傑西，把左腿放回去

Good.

很好。

Now, put your arms out in front.

現在，雙臂向前伸直。

Pre-stretched right here.

預拉伸就在這裡。

I'm actually hitting Jessie's ass right here on my YouTube channel.

我正在我的YouTube頻道上打傑西的屁股呢

Go straight down.

直走下去

Never thought I'd say that.

沒想到我會這麼說。

Go straight down, now he's coming up.

直走，他上來了

As he extends through the hip he's strengthening this glute, but he's stretching this left

當他通過臀部伸展時，他在加強臀部力量，但同時也在拉伸左側臀部。

hip flexor out.

髖屈肌外展

So you want to start doing this.

所以，你要開始這樣做。

This is a – go ahead and do a few reps.

這是一個--繼續做幾個動作。

This is a great way here.

這是一個很好的方法。

We call this a modification, or a sprinter lunge.

我們稱其為 "改良 "或 "短跑猛衝"。

Strengthen through here, stretching through the back side.

從這裡開始加強，從後側開始拉伸。

Drive it forward.

推動它前進。

There you go.

這就對了。

At the end.

最後

So it's a dynamic stretch for the hip flexors and at the same time, like I said, strengthening

是以，這是對髖屈肌的動態拉伸，同時，就像我說的那樣，還能增強髖屈肌的力量。

those glutes on the right side.

右側的臀部

You can see by orientation of the hip flexor here, it's attached to here, and it comes

你可以從髖屈肌的方向看到，它連接到這裡，然後從這裡開始

all the way here and attaches to our low back.

一直延伸到這裡，連接到我們的腰部。

So as this is being kept in this position all day long from sitting, we're getting this

是以，當它整天保持這個姿勢坐著時，我們就會得到以下結果

shortening – adaptive shortening – of this muscle, and again, this weakness that's

這塊肌肉的縮短--適應性縮短--同樣，這塊肌肉的弱點&#39；是

coming in from the glutes that's making the low back overwork here.

從臀部傳來的力量讓腰部過度勞累

It's causing – he's falling apart.

他正在崩潰。

It's causing him to not only fall apart, but you to fall apart, too because you are not

這不僅使他分崩離析，也使你分崩離析，因為你沒有

in balance.

平衡。

So I hope by bringing in Jessie here, in this constant barrage of information, that you've

所以，我希望通過把傑西請到這裡來，在這一連串的資訊中，你已經

caught the key points here.

抓住這裡的關鍵點。

Stop stretching your hamstrings.

停止拉伸腿筋

They're probably going to be tight anyway, but they're not causing this problem, they're

無論如何，它們可能都會很緊，但它們並沒有造成這個問題，而是

a result of this problem.

是這一問題的結果。

Number two: strengthen those glutes.

第二：加強臀部力量。

Get that ass going, again.

讓你的屁股再動起來

Number three: stretch out your low back if it's overly tight, there's a lot of stretches

第三：如果腰部過於緊繃，可以伸展一下，有很多伸展方法

to do that.

要做到這一點。

Number four: stretch out your hip flexors.

第四：伸展髖屈肌。

You can do that at the same time in one dynamic exercise, like I showed you.

你可以像我給你演示的那樣，在一個動態練習中同時做這些動作。

And number five: get those abs strong again and make sure you're not doing hip flexor

第五：讓你的腹肌再次強壯起來，確保你沒有做髖屈肌運動

dominant movements.

主導運動。

All right, guys.

好了 夥計們

I hope you've found this video helpful.

希望這段視頻對您有所幫助。

In the meantime, if you're looking for a scientific program that puts the science back in what

與此同時，如果您正在尋找一個科學計劃，讓科學重新回到您的生活中來

we do, I don't make it this long and drawn out, but this is one of those more complicated

我不會說得這麼長，但這是一個比較複雜的問題。

issues to describe; we have it all step by step in a program.

問題進行描述；我們在程序中一步一步地介紹了這一切。

I tell you exactly what exercises to do to make sure we're not ending up with these types

我告訴你該做哪些練習，以確保我們不會出現這些類型的問題。

of imbalances that a lot of other programs will leave you with.

很多其他程序會讓你感到不平衡。

You can get that over at ATHLEANX.com in our ATHLEANX training program.

您可以在 ATHLEANX.com 上的 ATHLEANX 培訓計劃中獲得這些資訊。

In the meantime, if you've found this video helpful leave your comments and thumbs up

同時，如果您覺得這段視頻對您有幫助，請留言並豎起大拇指

below.

下圖

Tell me you did it, and tell me what else you want to see in the days and weeks ahead.

告訴我你做到了，並告訴我在未來的幾天或幾周內你還想看到什麼。

All right, guys.

好了 夥計們

I'll see you again soon.

我們很快會再見面的。