The expansion of the ribs outward will cause your chest to expand outward, resulting in a less upright chest.
In other words, your chest will change from 32C to 33B.
What a terrible thing that would be!
And because of the outward expansion of the chest, it is impossible to concentrate in the middle, and it is getting farther and farther away from you.
“If you lose your core in training, you lose the meaning of training.”
If you don’t tighten the transversus abdominis but use the waist to exert force, when the ribs are everted to do the movement, the force will indeed increase, but it is not the force of the target muscle.
If it is the upper body, the chest will be trained to the desired state, and the lower body will be trained to keep the hips intact, but the legs will be thickened to a new height.
The straightening of the lumbar spine is the main culprit in the accumulation of fat on both sides of the abdomen; and the eversion of the ribs will inevitably lead to the straightening of the entire spine.
Because the lumbar spine is straightened, the blood vessels of the inferior vena cava and arteries are compressed, resulting in poor circulation.
Wherever you are oppressed, the circulation is affected and toxins accumulate.
How should mild rib valgus be self-corrected?
【Breathing Adjustment – Intercostal Breathing】
Action essentials: Take a supine position, put your hands on both sides of your ribs, inhale through your nose, imagine your ribs open to the sides, and let your chest fill with air. Exhale through your mouth, imagining your ribs tightening toward the center, and exhale for as long as possible.
If you have only one rib everted, try the following breathing exercises:
Action essentials: Take the left rib valgus as an example, take a supine position, block the right nostril with the right finger, inhale through the left nostril, and imagine the left rib bulging outward. If this is not possible, the left diaphragm and intercostal muscles can be stimulated first.
【Abs training】
plank
Action essentials: keep in a straight line from head to toe, do not tilt your head back, slump your waist or arch your back, and focus on your waist and abdomen. until you can’t stand it anymore.
half crunches
Action essentials: take a supine position, bend your knees, land on your feet, inhale to prepare, exhale to get up to half position, and then inhale to return.
oblique training
Action essentials: take a supine position, bend your knees, place your feet on the ground, put your hands behind your head, lift your thoracic spine off the ground with your abdomen, and rotate your body 30° to the right, hold for 30 seconds, change directions, and feel the abdomen on both sides Muscle tightening, repeat 5 sets. Note that the tailbone is always close to the ground.
Oblique training upgrade
Action essentials: Lie on your back, lightly support your head with both hands, lift your thoracic spine off the ground with your abdomen, lift your legs at the same time, bend your knees and straighten your legs, rotate your upper body in the direction of bending your legs, and touch your elbows with your knees on the bent side of your legs. , complete with one side alternating with the other. Repeat 5 sets of 10 reps on each side. Note that your tailbone is close to the ground and your feet are at the same height.
If you only have unilateral rib valgus, try unilateral oblique training
【iliopsoas stretch】
Action essentials: Pinch the waist with both hands, put one leg in front and the other in the back, bend the knees and squat, keep the front thigh and the calf at 90°, pay attention to the knee not exceeding the toes, and stretch the back leg backward. Move the center of gravity forward, press down on the hips, keep changing directions for 10 seconds, and repeat 3 times.
【Thoracic spine flexibility training】
Action essentials: knees on the ground with both hands, one hand on the side of the ear, the trunk is rotated to the maximum angle on the side where the hand is lifted, the movement is slow, and the lumbar spine is kept stable. Repeat 5-10 times, switching directions.