Full body Pilates magic circle

Shrink key parts: arm

Suitable for you – feel the shoulders are too wide, arm too thick, dewlap ridden MM may wish to try.

Chest grip:

Standing posture, legs apart the width of the pelvis.

Shoufu vertical waist, magic circle and hands are outstretched arm. Arm muscle force magic circle to intermediate flattening. 10-15 as a group, repeating 3 groups.

Lumbar back grip:

Standing posture, legs apart the width of the pelvis.

Shoufu vertical waist, her hands will be placed after the magic circle. Give the magic circle of the arm to the middle of traffic. 8-10 as a group, repeating 3 groups.

Shrink key parts: the waist and abdomen

Suitable for you — minus the waist and abdomen "swimming ring"

Breast lift:

Back, hands touch the ears, legs and knees and thighs clamping of the magic circle.

Leverage the power of abdominal muscle contraction, head and shoulder lifting off the ground, you can also hold magic legs 1000km to the ceiling. Repeat 5-10 times.

Swan dive:

Breathe in, shrink lumbodorsal muscles will be stretched to the ceiling, the spine, arms stretched on the lateral head, hands magic circle and keep the scapular, legs apart the width of the pelvis, hip and thigh while shrink back muscles stretch the knees.

Breath, sustained contraction back, waist, hip and thigh muscles, so that after the side body shape is not changed on the basis of the dive, down to the ground, chest and legs.

Repeat 3-5 times.

Shrink key parts: the hips

For you-want to have the same perfectly round and compaction of the Westerners hip?

Prone clamping legs:

Prone to shrinkage, waist and back muscles to lift off the mat in the chest.

Hands lightly on the Earth's magic circle (keep down firmly to deformation), shrink butt muscles will lift the legs straight knee and consciously use hip accomplished the legs to the closure and then separate from the middle of the action. A group of 10, repeat 3 groups.

Shrink key parts: legs

Suitable for you — the leg muscles growing tall perfect lines.

Leg stretching:

A sitting on mats, stretch the spine upwards.

Buckling of right knee, left leg straight knee and the magic of bait in the left foot, his hands through the circle, gently press the direction to the left leg, chest to stretch your leg muscles and ligaments after side. Each time to the chest of breath. 5-8 repeats.

B standing posture, the magic of bait in the left leg, left hand through the magic circle, hands overlap in the head, remained stable after standing posture at the same time, the left leg stretch side muscle fit within and maintain for a while.

Lateral clamping legs:

The right arm and elbow, side brace to the pad, the left arm in the lateral extension.

Legs straight knee stretching, magic circle clip in both feet at the medial malleolus. Tighten the waist and abdomen, trunk stability, legs raised off the ground, the left leg press the magic circle in the compresses down to 10-15 times.

(Practice editing: what Chris)