Beginner Pilates increase joint flexibility

Ladies ' imagine themselves should something bad was going to pull out a third party, legs kicking the door of the minute Flash to ass backwards, are not so lost Wei? want to take this action, there is a good tip: imagining a Barbie doll, your legs can only from hip Office activities, trunk, but still.

1, supine, hands placed on either side of the body.

Pull into the right knee and leg toward the ceiling straightened. Thigh and spine keep 90-degree angle, but at the same time to maintain the natural pelvic posture. The right leg slightly to go out on a "Pilates station attitude" left foot flat pad, to his left foot on the opposite wall.

2. (left) inspiratory crook, ready to begin first right foot to drive to the other side of the body.

3, (right), right foot in the air down to the middle of the body crook.

4. exhale cycles of your feet to a start location.

Each direction of continuous stroke big circle 5 times. Swap left foot repeat these action steps.

Compared to the level of the "primary" and the pre-vocational present a leg brace show reduced further, abdomen and pelvis strength and stability requirements.

Alternating legs, each side of the pelvic bone, knee and foot should be a straight line, training their knees don't sway to the side. This intuitive can improve your daily activities, such as stairs, running after the bus posture, reduce the wear knee injuries.

1, supine, hands placed on either side of the body.

Knees together, buckling toward the chest.

2. condensed the body axis.

Lift head, neck, shoulder and lift from the ground up. Right foot and ground into a 45-degree angled stay on the right hand on the left knee, the inside of the left hand side of the ankle. Hand to lift up to the outside.

3, suction, left knee to the chest and then drag.

Alternating hands posture. Continued alternating legs, breathe in a group, and then do a set of exhale. The target is a foot feet closer to the chest, another foot brace exhibition from the body.

4. When finished will shoulder, head and hand back on the mat (step 1)

(Practice editing: child wenchong)