"Enjoy the thin" body Pilates eight sentences monitor

First, the Pilates eight sentences "monitor":

"Dedicated, control, gravity, and respiratory, smooth, accurately, relaxed, lasting 8 sentence", it is ready to precept of basic elements of Pilates.

Focus on training focus, quietly listen to the body feeling.

Control actions are in place to meet Coach requirements.

Center of gravity by itself, achieve resistance of muscle.

Breathe deep breathing, as far as possible with abdominal breathing.

Smooth action, smooth, uniform speed.

Accurate position accurately, the better.

Relax during meditation feeling body parts carefully.

Durable consciously shrinkage need exercise to maintain the tension of the muscles, the consumption of energy.

Second, the Pilates basic actions

Action 1:

Back to lying on the floor, neck relaxation, keeping the natural bending the spine, inspiratory 5 pictures.

5 take breath slowly, while the upper abdominal contraction and up.

Action 2:

Back to lying on the floor, abdominal contraction, and both feet off the ground, back to keep abreast of the ground.

While neck relaxation, breathing neck lift, the head off the ground, while mentioning the knees and close to the upper body.

Action 3:

Surface downward, head heart forward, dropping the shoulders, the contraction of the abdominal muscles, navel lifted off the ground.

Each action must maintain this position, inspiratory and looked up and arm.

Action 4:

Hands stay, make the push-up position, tighten the abdomen, hips, body torso in one line, still a few seconds.

Body central trunk gently up and down, up, down repeatedly do 12? 15 times.

Action 5:

Make a push-up position, and the first part of the action 4, lift the left leg while breathes, hip cannot be moved.

Note that to the contraction of the abdominal muscles through to lead leg movements, back to relax but also be dropping the shoulders and neck, and as far as possible, two legs and gently lift, turn down, maintain uniform speed.

"Afternoon cookies" for your campaign dinner, perhaps only a small part of it, but it is the sweetest part of it.

(The right to practice editing: longwin)

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