Bodybuilding

Anterior Pelvic Tilt Fix for Bodybuilders

Published

4 years ago

May 24, 2021

Paul

There have been many instances of pelvic tilt among people with poor sitting positions or those who sit for many hours. Research has shown that most people with this problem are either office workers or people who spend hours playing computer games, but it also affects bodybuilders. The condition manifests in later stages when it starts affecting several aspects of a person’s life but is barely noticeable when it starts setting in. The anterior pelvic tilt, colloquially referred to as APT, is characterized by an inward curving of the pelvic bone. The person may also show signs of a protruding abdomen. Anterior pelvic is related to two other pelvic conditions: pelvic tilt and lateral pelvic tilt. Although not very common, these other pelvic tilts affect how a person walks, kicks, or runs.

Scientifically, anterior pelvic tilt occurs when there is a slight dislocation or shortening of the pelvis such that the front and back regions of the pelvis are not aligned. That means the person’s walking or running will be affected. Additionally, the person may develop weak abdominal muscles and glutes if the condition is not fixed in its early stages. Some people with pelvic tilt have also reported lower back, knees, and legs pain. The anterior pelvic tilt is also linked to involuntary hip and knee movement. That is not to mention the apparent sign- improper posture.

Anterior Pelvic Tilt Test

How does one know whether they have an anterior pelvic tilt or not? Well, you may not notice it through posture until some time later. However, several scientific tests have been proposed, including the Thomas Test. Here is how to conduct the test:

Lie on your back, on a sturdy stable, with your legs hanging off the table.
Raise your left leg and put it on the table. Hold it still with your hand.
Pull the leg towards your chest slowly until it touches it.
Check if the back of the other leg is resting on the table.
Repeat the procedure with the other leg.

If you have a pelvic tilt, the back of the leg hanging off the stable will be slightly lifted off it. You will notice that you must shift to keep it from lifting off the stable. A person with a normal pelvic will not have trouble keeping the leg rested until you release the other.

Anterior Pelvic Tilt Fixes

You can fix a pelvic tilt several ways without necessarily undergoing surgery. Most of these fixes are done with physical exercises. However, you need to be careful with the type/intensity of the exercise if you have back pain. You don’t want to worsen the pain by strenuous exercises that give quick results. Strengthening the muscles will not always fix a pelvic tilt; strengthening the posterior pelvic tilt does. There are a couple of ways you can use to achieve this.

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1. Press Your Back Against the Ground

The first step in fixing a pelvic tilt is practicing pressing your back against the ground. People with a severe tilt will not find this easy, so it will take a lot of exercise to push your back against the ground. To achieve this easily, you must lie on a sturdy surface that is soft enough for you. Now fold your legs at the knee and straighten your hands on the sides. Remain in that position for as long as you can.

2. Contract your Glutes While Standing

Squeezing your glutes will make your posture appear slightly more natural from some angles. Stand with your feet together and keep your hands relaxed at the sides. Now, push your hips down and back as you stretch your hands in front of you. Go as low as you can and only stop when your back hurts. Take rest for 30 seconds and repeat the procedure. You can do five to 10 rounds every day to master it fully.

3. Avoid Sleeping on Your Stomach

It has been found that sleeping on your stomach will likely extend your front pelvis. It is even worse if you support your head with your hands or pillow. But sleeping on your back makes you comfortable and will ensure you don’t develop a pelvic tilt. You may feel comfortable sleeping with your stomach. You must not make it a habit. If you have to, then don’t do so for long hours. Start sleeping on your side and transition to your back; you will master it with time.

Must Read:: The Importance of Sleep for Bodybuilders

4. Perform More Hamstring Exercises

These exercises are meant to stretch muscles found in your lower back. The exercises may not necessarily make APT go away, but they’ll ensure you have a painless back, even with the condition. Additionally, hamstring exercises ensure your muscles don’t lose their flexibility when you assume the same posture for a long. Here is how to perform a simple hamstring exercise:

Look for a standard-height table.
Sit on it and straighten your back.
Stretch one leg forward and support it with your hand at the back of the knee. Hold in that position for 30 seconds.
Repeat with the other leg.
Do 10 to 15 sets every day.

5. Half-Kneeling Stretches.

Half-kneeling stretches will increase the flexibility of your hip joints and strengthen lower back muscles. The stretches are ideal for people with anterior pelvic tilt because you allow your back to move according to the knee’s movement. Here is how to perform a simple half-knee stretch:

Go down on your knees.
Straighten your back.
Lunge with one leg as the other rests on the floor.
Tighten your abdominal muscles as you squeeze your glutes.
Move your pelvis forward until you feel the stress.
Rest for 30 seconds and repeat with the other leg lunged.
Do 10 to 15 sets of exercises every day.

6. Roll the Foam

Foam rolling is one of the most popular exercises in our gyms. Little do most people know it can be used to fix several physical conditions. Rolling the form on your entire back will relax the back muscles and fix the anterior pelvic tilt. To perform the exercise, find foam and lie on your back, your hands hanging freely and your feet on the flow. Slowly roll the foam from the middle to the lower back as long as you’re comfortable.

7. Rear Leg Raise Exercises

Weak heap and abdominal muscles are some of the symptoms of anterior pelvic tilt. Rear leg raise exercises help tighten these groups of muscles, thus helping you improve your stability. The exercises may be strenuous, but you don’t have to do them intensely. Follow this procedure to perform them.

Start by getting to all fours on an exercise mat or carpet.
Take a deep breath and exhale, squeezing your stomach muscles.
Take the back of your right knee with the right hand, then tilt towards the left.
Slowly pull the leg forward until you feel the tension.
Repeat with the left leg.

As you perform the exercises, remain in the position for 20 seconds. Also, take 30-second rests between rounds to avoid getting fatigued quickly. You can do 5 sets of these exercises every day.

8. Simple Squats

Squats are a great way of exercising, but they can also help with APT. There is nothing much to explain about squats because almost everyone has done it at some point. But people with this condition are not doing them right, so we will explain.

Stand upright with your legs slightly apart.
Stretch your hands forward, perpendicular to your body.
Slowly push your hips back and down until you feel the tension.
Remain in that position for 15 seconds.
Rest for 10 seconds and go again.

Make sure you do the squats frequently to realize results. Most importantly, only do rounds you can manage to avoid putting a strain on your lower back.

9. Hip Muscle Flexing Stretches

These exercises are meant to strengthen the hip muscles but can also help with lower back pain. However, you must be careful not to strain that region because it could weaken it further. The exercises are simple, but you need to do them consistently, however accessible they may seem.

Stand upright and stretch your hands outwards.
Put your right leg forward and make sure the knee makes a right angle.
Move your body forward towards the knelt knee and tighten your stomach muscles.
Keep moving until you feel the tension.
Remain in that position for 15 seconds.
Change to the left leg and repeat the procedure.
Do 10 to 15 sets.

When to See a Doctor?

Anterior pelvic tilt can interfere with many aspects of your life if it goes unchecked. For instance, the condition could rob you of your favorite sport. Additionally, most people who develop a pelvic tilt at later stages tend to lose confidence. If the condition happens to reach that far, then it is about time you booked an appointment with a doctor. The doctor may not necessarily recommend surgery but will help you choose exercises most appropriate for your condition. That will help you avoid extreme exercises that do more harm than good.

Overall

It is essential to know that anterior pelvic tilt is not a disability but a severe case that may significantly affect a person’s life. The exercises discussed above can help you manage its more severe symptoms, such as back, knee, and hip pain. The exercises will also prevent the weakening of the stomach and hip muscles caused by APT.

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

3 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.