Pilates 3 explained

Respiratory:

1. exhale 2 kick forward, check the toe, foot waist straight.

2. breathe in backward kick 2 times, stretch your toes.

Keep the trunk stability. Repeat 5 ~ 10 times, and finally returned to the middle position, and the body in one line.

Change direction to do 5-10 times.

Target muscle: the stability of the abdominal muscles, shoulder muscles, hip abductor muscles.

Purpose: trunk stability, hip flexors and strength and flexibility.

Note: in action, it is necessary to pay attention to the tightening of the abdominal muscles, feel the thigh of the medial and lateral muscle strength.

Scissors:

Is a general mention of "features" and yoga clear distinction.

Action: flat, double-leg up vertical, back and arms flat on the ground.

Breathes, leg lift lift up to the ceiling at the same time, the hands touch to the hips.

Respiratory: suction; breath, legs open into a scissors-like, flat toe, as far as possible extend to both ends, breathes out twice.

Breathe in, cross, breath Exchange.

Repeat twice.

Target muscle: hip flexors (iliopsoas, abdominal muscles), Peng rope muscle.

Objective: to enhance the hip extensor muscles and the stability of friends rope j pelvic muscles and the stability of the lumbar spine and hip flexibility.

Note: legs open distance to average, tighten the muscles of the abdomen and buttocks.

Do not put weight on the hand and wrist, hip upgrade status. Weight is not placed in the cervical spine.

Rolling:

Highlights the Pilates exercise on spine massage effect of control and

Action: sit on the mat, knees, thighs as close as possible to the body, hands hold the position of the leg above the ankle. maintain physical equilibrium, feet away from the pad, the bow.

Respiratory: breathe, body backward scrolling.

Exhale, forward scrolling back to the sitting position, the foot should always leave the ground.

Target muscle: abdominal muscles.

Purpose: the stability of the shoulders of trunk and, massage of spine.

Note: do the action, you should ensure that the pad is soft, tighten abdominal muscles, eye direction, knee to prevent dizziness; action should be smooth, the body cannot deformation noted experience a steadily to the spine from the ground or in contact with the ground.

(Editors: Ben lit)