Fitness Pilates classic action.

<CENTER> </ CENTER> <P> inventor of Pilates equipment, Pilates mat is the invention of Joseph? Pilates. .The first, Pilates is used in the rehabilitation therapy area, so Joseph? Pilates invented a special instrument to help patients complete a variety of actions. .People who use this instrument can be selected according to their physical conditions of different degree of difficulty. .Now, gradually adopted by the gym and introduced Pilates equipment courses, to help more fitness enthusiasts a perfect body shape. .</ P> <P> classic action show </ P> <P> advantage of Pilates equipment is that it can add a lot of ancillary equipment, to add more movement pattern and form, creating numerous action. .</ P> <P> 1. Pelvis scrolling </ P> <P> breathing stopped, exhaled slowly raised his hips, spine, section by section to improve; breathing stopped, exhaled slowly drop the hip, spine .a one to fall. .</ P> <P> target muscles: abdominal, hamstring month. .</ P> <P> Note: toes stepped on foot pole, not to maintain the sliding board. .</ P> <P> 2. Little Mermaid </ P> <P> introduced to the suction lift arm, swivel stopped breathing; suction open arms, sliding back to the initial action to restore breathing. .</ P> <P> target muscles: abdominal, abdominal oblique muscle. .</ P> <P> attention; torsion, stretch your arms as far as possible to the far </ P> <P> 3. Upward extension </ P> <P> inspiratory fixed; breathing hips backward, upward extension, shoulder .back, arms straight at the foot pole Rotary. .</ P> <P> target muscles: abdominal muscles, on the upper back muscles and hamstring muscles. .</ P> <P> Note: The action is completed, the slide can not shake. .</ P> <P> 4. Basic training </ P> <P> stopped breathing, breathing hard on hamstring sliding backwards to promote the physical and skateboarding; breathing restored. .</ P> <P> target muscles: abdominal, month hamstring, quadriceps. .</ P> <P> Note: the legs parallel to the heel on the pedal rod to keep the pelvis neutral position. .</ P> <P> 5. 100 times (preparatory type) </ P> <P> stopped breathing, expiratory chest shoulder lift. .</ P> <P> target muscles: abdominal muscles, transverse abdominal muscle. .</ P> <P> Note: the same length of rope to keep the pelvis neutral position. .</ P> <P> 6. Breaststroke </ P> <P> fixed inspiratory, expiratory push, slowly straighten your legs; breathing restored, exhaled again and again. .</ P> <P> target muscles: abdominal, leg muscle strength, pelvic stability training. .</ P> <P> Note: The heel is always close together, can not be opened. .</ P> <P> 7. .Basic back stretch </ P> <P> fixed inspiratory, expiratory chest shoulder lift. .</ P> <P> target muscles: the back muscles. .</ P> <P> Note: to completely sink the shoulder to relax, do the movements to raise the left shoulder and skateboarding. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.