Pilates fitness four-testimonials

Action 1: clip chest exercises

Requirements:

Legs natural sitting, upper body upright.

Becassocked and arm and elbow joints together are close to each other. When fully close together after fingers slowly rise. It is necessary to pay attention to the elbow is always to keep tightening. Maintain 20-30 seconds.

Objective: to increase the flexibility of the chest

Action 2: raise knee exercises

Requirements:

Single-leg stand, two hands hold the knee, tall, eyes shoufu head-up front.

Slowly release the hands, the hands open-side flat location. Try to raise knee, leg as possible to the stomach tighten. 15-20 seconds.

Purpose: to be a good improvement in the pelvic region of circumference

Action 3: the side of the abdomen and side lumbar exercises

Requirements:

Body side, head on to the arm, shoulder, hip, toe the line.

First of all to the top of leg wound to the back side of the leg below taking lives. Nice legs slowly up elevation, hips slightly touching the ground. 15-20 seconds.

Purpose: to be good to tighten up the waist line

Action 4: pitching practice setting control

Requirements:

Lying braces, hands and shoulder width, feet close together.

Tighten the hips, waist and abdomen. The tightening of the body as a whole. 15-20 seconds.

Purpose: to exercise all the muscles of the abdomen.

(The right to practice editing: longwin)

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