Pilates exercises and American leg action service

Practicing Pilates can effectively moulding, here's a few groups shape the American leg of the exercise movements.

Practice group 1: rear support

Motion effect: thigh side lose weight.

While tightening the buttocks, abdomen and back.

• Maintain the stability of the body.

• Don't shrug of the shoulders.

• Try to stretch your arms and legs.

● If the wrist injuries, stop the exercise.

Action

Sitting position, to walk tall, shoufu, dropping the shoulders.

Straighten legs forward, hands placed behind the front, breathe in the finger pointing.

Action

Exhale hips up, leave the ground, foot stretched straight.

Action

Suction.

Continue to raise the buttocks, until the body stretched into a straight slash. For 10 seconds. Breath back to action 1.

2 ~ 4 back repeatedly.

Practice group 2: single leg kick

Motion effect: from the hip → thigh → full leg → ankle. "plastic"

Action

Prone, Palm down, lower arm snapping ground, elbow brace just below the shoulder, lift the upper body.

Straighten legs close together, feeling the hips to tighten.

Action

Breath.

Leg lift off the ground 15 degrees, not to bend the knee.

Action

Keep the elevation of 15 degrees.

Breathe right foot kick right buttock; breath, left foot kick left buttock.

Left and right foot repeatedly playing 6 ~ 8 times.

Breath relaxes back to actions 1

Tips

● Head and neck, the back keep a straight, not backwards.

● Do not shoulder shrugging, camponotus.

● Remember Shoufu.

● Kicks, the other legs keep ground 15 degrees.

● Want to leverage the power of the thigh and hip will lift leg off the ground, instead of relying on the strength of the knee.

Practice, and neck pain?

Neck pain just lie down and rest, if you would like to continue to train in mind pad on the towel rolls.

There are many actions need Pilates lift and neck, but actually use and not the neck forces but abdominal strength.

Start exercise weak abdominal muscles when, after a period of practice, abdominal strength increases, not feel pain in the neck.

Remember not to go against his own body, forcible actions easily injured.

(Practice editing: zhangxing)