老毕趣解剖

【会运动的解剖师】丢掉高跟鞋照样挺拔美丽，方法请收藏！

有不少的女性钟情于穿高跟鞋以衬托自身的优美体型和曲线，但是常穿高跟鞋对脊柱、脚趾、下肢关节，以及肌肉可能会带来一定的损伤，那么我们如何靠平时的练习去实现同样挺拔的身姿呢？我来教你几招。

一，靠墙站立。靠墙站能明显改善驼背和骨盆前倾等不良体态，让身形如同穿了高跟鞋一般挺拔。

二，坐姿分腿挺身，这个动作可以改善你的脚型。做这个动作的时候两腿分开，两个脚底并在一起，两腿膝盖尽量靠近地面，背部挺直，坚持30秒。

三，上提后脑勺。想象一把刷子从下向上刷过你的后脖颈，体验颈部向上的延伸感，这个动作可以助你成就天鹅颈。

【会吃的解剖师】口腔溃疡吃这个尽快修复

The core exercises performed incorrectly can lead to injuries. Do these actions make the character look very agile and handsome? In fact, the "carp turning" movement is not simple; it requires you to have a strong core.

The so-called core refers to the spine, hip joints, proximal lower limbs, and abdomen. The muscles in this area are called the core muscle group, including the diaphragm, pelvic floor muscles, abdominal muscles in the front and sides, back muscles, and buttock muscles.

The body's core plays a crucial role in strengthening exercise and even daily life. It can stabilize the spine and pelvis, control body balance, coordinate large movements, and enhance the efficiency and conduction of human strength.

So, how do you train core strength? We can exercise our core strength through plank support, cross-limb lifting, suspension tower bridge, and other training methods.

Of course, misuse of the core muscle group or incorrect core exercise can backfire. It can lead to muscle strains in the core muscle group, causing severe soreness. Alternatively, excessive joint friction can damage ligaments, affecting daily activities.

什么是“大肚腩” 你们口中的“大肚腩”“救生圈”“啤酒肚”，在我们医界叫向心性肥胖，它泛指囤积在腰腹部的脂肪组织。 脂肪组织从分布上分为皮下脂肪和内脏脂肪两种。 肚子内第一层是皮下脂肪。成年男性腹壁的皮下脂肪厚度一般为5~15mm，女性为12~20mm。严重肥胖者皮下脂肪可以高达4~5cm，相当于25枚一元硬币叠放那么厚！ 内脏脂肪主要在腹部这一块，围绕在身体的脏器周围。一定量的内脏脂肪是人体所必需的，对我们的内脏起到保护、支撑和稳定的作用。但过多的脂肪会导致内脏系统的负担加重，造成功能紊乱，对血糖、血压、血脂有较坏的影响。      脂肪大家都有，那到底怎样算肥胖呢？ BMI（Body Mass Index）指数，就是身体质量指数，简称体质指数，是国际上常用的衡量人体胖瘦程度以及是否健康的一个标准。大家一起来计算一下吧！ 大肚腩有什么危害呢，我们下期解答！

解剖 #科普 #有趣 #运动 #大肚腩

What is "Big Belly"?

In your colloquial terms, "big belly," "love handles," and "beer belly" are referred to in the medical field as central obesity. It broadly indicates the accumulation of fat tissue around the waist and abdomen.

Fat tissue is categorized into subcutaneous fat and visceral fat based on distribution. The first layer of fat inside the belly is subcutaneous fat. In adults, the thickness of subcutaneous fat in the abdominal wall is generally 5 to 15 mm for males and 12 to 20 mm for females. In severely obese individuals, subcutaneous fat can reach up to 4 to 5 cm, equivalent to the thickness of 25 one-yuan coins stacked together!

Visceral fat is mainly concentrated in the abdominal area, surrounding the organs in the body. While a certain amount of visceral fat is necessary for the body, providing protection, support, and stability to our internal organs, an excess of fat can burden the visceral system, leading to functional disruptions and adverse effects on blood sugar, blood pressure, and lipid levels.

Everyone has fat, but how do we determine obesity? BMI (Body Mass Index) is an internationally used standard for measuring body fatness and overall health. Let's calculate it together!

Preventing Cervical Spondylosis with a Few Exercises

These exercises can help prevent cervical spondylosis. Let's do them together!

01 Head Flexion and Extension: Slowly tilt your head back to its maximum range, hold for 3-5 seconds, and then slowly bring your head down to its maximum range, holding for 3-5 seconds.

02 Head Lateral Flexion: Slowly tilt your head to the left to its maximum range, hold for 3-5 seconds, and then slowly tilt your head to the right to its maximum range, holding for 3-5 seconds.

03 Head Rotation: Slowly rotate your head to the left to its maximum range, hold for 3-5 seconds, and then slowly rotate your head to the right to its maximum range, holding for 3-5 seconds.

04 Resistance Head Extension: Cross your hands behind your head and slowly extend your head backward against the resistance of your hands, holding for 3-5 seconds.

05 Resistance Head Flexion: Place your left hand on the right side of your head, and slowly tilt your head to the left as far as possible, holding for 3-5 seconds. Then, place your right hand on the left side of your head and slowly tilt your head to the right as far as possible, holding for 3-5 seconds.

06 Resistance Lateral Flexion: Place your left hand on the right side of your head and slowly tilt your head to the left as far as possible, holding for 3-5 seconds. Then, place your right hand on the left side of your head and slowly tilt your head to the right as far as possible, holding for 3-5 seconds.

Cervical Spondylosis Self-Test Do you have cervical spondylosis? Let's do a few small tests together.

First, prepare a straight line that is 5 meters long. Stand with your heels aligned with your toes and walk the entire length, recording the time it takes. If you, being a young person, can't complete it within 10 seconds, you should pay attention to potential neck problems.

Next, stand or sit in an upright position with your shoulders relaxed. Lower your head until your chin touches your chest, then tilt your head back until your eyes can look straight at the ceiling. Turn your head left and right so that your nose is parallel to your shoulder. Tilt your head left and right, making sure your ear forms an angle of less than or equal to 45 degrees with your shoulder. If any of these movements are restricted, it indicates a certain level of damage to your cervical spine.

Lastly, let's try the hand opening and closing test. Open your palm completely, then tightly clench it 20 times within 10 seconds. If you can't complete this, it suggests a relatively severe degree of cervical spondylosis.

The Hazards of Cervical Spondylosis

Do you typically use your pillow like this when sleeping?

In reality, sleeping this way is equivalent to hanging 16 bottles of mineral water on your neck. Will your cervical spine still be healthy?

For a normal person, sleeping like this without proper neck support can lead to excessive tension in the soft tissues, slowed blood circulation, and an inability to control muscle tension after falling asleep. The neck remains in a state of hyperextension, leading to issues like cervical curvature deformities, vertebral imbalance, and ultimately causing cervical spondylosis.

Our spine naturally has an S-shaped curve. Excessive or insufficient curvature can disrupt the balance of spinal joints, altering the pressure on intervertebral discs. Incorrect sleeping positions can lead to changes in neck curvature, misalignment of the atlas-axis joint, damage to neck muscles, and nerve compression.

Here are some incorrect sleeping positions:

Using a pillow that is too high or higher than your shoulders, leading to neck deformities. Sleeping on your back with your shoulders raised above the pillow, causing pressure on the neck. Sleeping with only half of your pillow, leaving the neck unsupported. Sleeping face down on the bed or table. So, what is the correct sleeping position?

First, the pillow should have a moderate height, whether you are sleeping on your back or your side. It's best to place a pillow under your knees to relieve pressure on the lower back and ease spinal compression.

如何拥有完美小翘臀 臀肌又称髋肌后肌群，主要位于臀部，一共有7块。 臀大肌，主要作用是使髋关节伸和旋外；下肢固定时能伸直躯干，防止躯干前倾。 臀中肌、臀小肌，可以使髋关节外展、旋内和旋外。 梨状肌，主要作用是使髋关节外展和旋外。闭孔內肌、股方肌、闭孔外肌都可以使髋关节旋外。 后六肌的主要作用类似于上肢肩关节周围的“肌腱袖”，是髋关节的固定肌。 在正常人站立时，臀肌必须保持收缩状态以维持躯干直立，而臀肌失忆症患者臀肌“失灵”会引起体态不良的问题。要单独训练臀肌，可以进行站姿臀肌收紧训练，还有其他一些针对臀肌的训练，包括臀桥、深蹲、双腿蚌式开合等，也可“激活”臀肌。 抓紧时间练习起来吧，愿大家都能拥有一个完美的“小翘臀”！

解剖 #科普 #运动 #臀肌 #翘臀

How to Achieve the Perfect Perky Butt

The gluteal muscles, also known as the posterior hip muscles, are primarily located in the buttocks and consist of seven muscles in total.

Gluteus Maximus: Its primary function is to extend and externally rotate the hip joint. It also helps straighten the trunk when the lower limbs are fixed to prevent forward leaning.

Gluteus Medius and Gluteus Minimus: These muscles enable hip joint abduction, internal rotation, and external rotation.

Piriformis: Its primary role is in hip joint external rotation.

Obturator Internus, Gemellus Superior, and Gemellus Inferior: These muscles also contribute to hip joint external rotation.

The primary function of these posterior hip muscles, similar to the "rotator cuff" around the shoulder joint, is to stabilize the hip joint.

In a normal standing position, the glutes must remain contracted to maintain an upright posture. However, individuals with gluteal amnesia may experience posture problems due to the "dysfunction" of their glutes. To specifically train the glutes, you can perform standing glute tightening exercises, as well as other exercises targeting the glutes, including hip bridges, squats, and leg abductions, to "activate" these muscles.

Make the most of your time and start exercising to achieve that perfect "perky butt"!

你知道臀肌也会失忆吗？（一） 臀肌失忆症，是指臀肌处于无力状态，当需要使用臀部肌肉进行活动时，身体忘记如何正确地激活臀肌，取而代之的是，其他肌肉进行代偿活动。 臀肌失忆症表面上看不是什么大问题，但它会使你的臀部变得扁平又松弛，失去“小翘臀”；同时，它可能会导致髋关节运动范围缩小，导致膝关节、背部和肩关节过度代偿，引起疼痛，出现关节排列错位、骨盆前倾等现象，严重时甚至产生梨状肌综合征等疾病。 那如何判断你的臀肌是否有失忆症呢，一个简单有效的动作就是单腿臀桥。 在做这个动作时，检测是臀肌在发力、还是腰部、腿部等其他肌肉在发力。如果感觉其他肌肉比臀肌发力更多，那么就可能存在臀肌失忆症。下一期我们进一步了解如何训练臀肌

Do you know that gluteal amnesia is a thing? (Part 1)

Gluteal amnesia, also known as gluteal muscle amnesia, refers to a condition in which the gluteal muscles are in a weakened state. When the body needs to use the gluteal muscles for movement, it forgets how to activate them properly, leading to compensation by other muscles.

On the surface, gluteal amnesia may not seem like a significant issue, but it can result in your buttocks becoming flat and flabby, causing you to lose that "perky" look. Additionally, it can lead to a reduced range of motion in the hip joints, causing overcompensation by the knee joints, lower back, and shoulder joints, leading to pain and issues like joint misalignment and anterior pelvic tilt. In severe cases, it can even lead to conditions like piriformis syndrome.

So, how can you determine if your gluteal muscles have amnesia? A simple and effective test involves performing a single-leg glute bridge.

I want to grow taller! (Part 2)

To make the most of the golden period for height growth, you can start with the following points:

Exercise Engage in activities like jumping, playing basketball, skipping rope, swimming, and exercises involving bars, as these can promote height growth. Even at home, you can incorporate simple stretching exercises. For example, reaching out to touch higher objects with your hands can be a good choice.

Diet Many foods contribute to height growth. Foods high in calcium, such as milk, cheese, fish, and shrimp, are beneficial. Protein-rich foods like eggs and beef are also important. Consuming animal liver can increase vitamin D intake, promoting calcium absorption in the intestines.

Adequate Sleep Growth hormone secretion is most active during nighttime sleep. Sufficient sleep is essential for height growth. During the growth phase, it's best to ensure 8-10 hours of sleep each day.

I want to grow taller! (Part 1)

Today, let's discuss the mysteries of "growing taller."

A person's height growth is closely related to the growth of their long bones, with the bones of the lower extremities being even more crucial. Long bones are divided into the bone shaft and the epiphysis. Between the bone shaft and the epiphysis lies a layer of epiphyseal cartilage with certain thickness. This cartilage is composed of chondrocytes with the ability to divide and proliferate.

The direct principle behind increasing height is the growth of the skeletal system. During the growth phase, although the epiphyseal cartilage gradually ossifies, it doesn't become thinner or decrease in quantity, ensuring the growth of our bones.

Height growth stops after the closure of the epiphyseal plate. This process can vary based on gender and age. As puberty begins and progresses, with the secretion of sex hormones, the epiphyseal plate gradually ossifies, losing its ability to continue promoting growth. Once complete ossification occurs, there is no longer room or material for further growth.

In general, females develop earlier, leading to an earlier growth spurt in height. The rapid growth period for females occurs between the ages of 12 and 13, and growth typically stops around the age of 22.

Males, on the other hand, experience a later growth spurt, with their rapid height growth occurring around the ages of 15 to 16, and growth stopping around the age of 24.