Like abdomen? .Preferred Pilates!.

<P> Practice group I: lateral bending </ P> <P> action effect: to tighten the external oblique, "repair" waist side of the curve, while strengthening the rotator cuff muscles. .</ P> <P> course of action to keep the chest, abdomen. .</ P> <P> to keep the shoulder, arm, pelvis, knees and legs in the same plane, the hips do not post Alice. .</ P> <P> Do not twist and move the position of the pelvis and legs. .</ P> <P> If there shoulder disorders in the coaches under the guidance of practice. .</ P> <P> · Action 1 </ P> <P> side of the seat, chest, abdomen, Chen Jian. .The other side of the legs stretched, stacked up and down, bend your knees more than 90 degree angle, feet placed above the bottom of the feet. .Hip side of the arm stays in the flat palm down, fingers out. .Hand side and easily legs on the leg. .</ P> <P> · action 2 </ P> <P> inhale. .Side of the arm to do hip support, sideways lifting body, straight legs. .The other side of the arm upward. .</ P> <P> · Action 3 </ P> <P> breath. .Keep the body balanced. .Arm stretched across the top of the head, hip lift up, move up the core of the body, the body forming a small arc. .To maintain 1-2 seconds, inhale back to action 2, breath back to action 1. .</ P> <P> repeated movements 6 to 8 groups. .Repeat for the side. .</ P> <P> practice group II: Beyond the scroll </ P> <P> motion effects: tighten the transverse abdominal muscle, to bid farewell to "big eaters." .</ P> <P> · Action 1 </ P> <P> supine, arms flat on the sides. .Legs and feet close together and straight, lift, and the ground was 60 degrees. .</ P> <P> · action 2 </ P> <P> inhale. .Straight to the ceiling and holding his legs, was a 90 degree angle. .</ P> <P> · Action 3 </ P> <P> breath. .Hip lift-off mat. .Detached spine section by section to the ground to bring his legs over the head, scroll body, until the legs and the ground level. .</ P> <P> · Action 4 </ P> <P> inhale. .Scroll to the body, until the toes touch the ground. .Breath, returned to action 1. .</ P> <P> Repeat 6 to 8 rounds. .</ P> <P> Tips </ P> <P> · to maintain pelvic neutral position, not rocking the pelvis. .</ P> <P> · shoulders do not lift off the ground, head not their heads off. .</ P> <P> · natural extension of the spine. .</ P> <P> · arms extended, the stick stable mat. .</ P> <P> · action process, keeping the legs close together and clamp. .</ P> <P> what "Chen Jian"? </ P> <P> Arch, the first extended position before the other will make us bad upper back muscle tension and the formation of arched shape. .Pilates emphasizes the use of back muscles in the shoulder and fell when, that is, "Chen Jian." .</ P> <P> Chen Jian Exercise: Repeat shrug, put down the action. .You will find that when the blade tip to the relocation of shrug, and when lowered down to the tip of the scapula adduction, that is, the center line of the shoulder blade tip sink back down, then is also a natural extension of the neck, around the shoulder and </ P> .<P align=right> (internship Editor: He Lili) </ P>.