Classic action showcase
Apparatus Pilates advantages, is that it can be combined with the many subsidiary apparatus, adding more forms and forms of movement, thereby creating a myriad of actions.
1. scroll the pelvis
Suction stop, hips slowly lifted his breath, spine section section; stopped breathing, breathes hips slowly falling, spine section section to whereabouts.
Target muscle: abdominal muscles, muscles, power cord.
Note: the toe in the foot bar, keep the Board not to slip.
2. Mermaid
Suction lift arm, introduced to breath rotation stopped; breathe in open arms, breathes restore slides back into the start action.
Target muscle: abdomen, abdominal oblique muscle.
Note; the reverse, as far as possible, to extend the arm
3. stretch up
Inspiratory fixed; vented hip stretch upward backward, backwards, shoulder, arms stretched Fu pedal rod.
Target muscle: abdominal muscles, rope, countries and upper back muscles and muscle groups.
Note: the action is complete, the skateboard can't wiggle.
4. basic training
Suction stop, breathes, power cord firmly to promote muscular body and a skateboard slide; breathe in restore.
Target muscle: abdomen, rope, countries, quadriceps muscle.
Note: legs are parallel, heels on foot pole, and maintain the neutrality of the pelvis.
5.100 time (Prep)
Inspiratory stopped spitting pneumothorax shoulder lifting.
Target muscle: abdomen, abdominal transverse muscle.
Note: keep the same length, rope pelvic neutral position.
6. Frog
Inspiratory breath, push slowly straighten legs; inspire restore, breathes and then push.
Target muscle: abdomen, legs, muscle strength, pelvic stability training.
Note: the heels are always together, it cannot be opened.
7. Basic dorsal stretch
Breathe in, lift the shoulders TU-pneumothorax.
Target muscle: back muscles.
Note: when you relax completely sink, shoulder to do the action you want to leave the shoulder elevation skateboard.
(Edit: Huang Yin practice yen)
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