Pilates fresh 5 variable

In the United States leading fitness trend that people can't meet to simple, basic Pilates exercise, and fitness center began this campaign for improvement.

Here are the 5 most recent campaign, extracted the core of the Pilates exercise complemented with new training techniques, both the results of the "marriage" is a brand new, effects outstanding fitness campaign, now feel fitness fashion!

1. standing Pilates

■ Different from the traditional: change traditional mat action for upright posture, and often in a leg to stand.

■ Benefits: this is a beautiful legs and buttocks.

New York PhysicalMind Institute Director Joan · Dobre Beit said, "put your focus on one leg, you can exercise all the muscles of the lower limbs, and enable the abdominal muscles to increase balance. "When in the upright Act can also improve your balance and agility.

■ Training method: turning leg movement (exercise for the legs, buttocks and abdomen muscles).

Two feet apart, and hip width, arms stretched relative to the Palm of the hand on the lift. Right foot stretched straight, lift the right leg, and on the left at a 45 ° angle.

Right foot toe clockwise direction draw three circles, keep the hip balance.

And then along the opposite direction then crossed three circles. Completed, right foot back ground. Then lift the right leg to the right, the instep bent, crossed circle in two ways. Recover the right foot, then left foot repeat above.

2. fitness ball Ballet Pilates

■ Different from the traditional: the action on the fitness ball.

■ Benefits: good for shaping the abdomen, the hip, hips and lower back muscles.

Fitness ball Ballet founder Liz · grace said, because of the ball, you need to have good balance and harmony.

■ Training method: sideways movement (exercise ligament, hips and lower back muscles).

Kneeling on the floor, the body right on a fitness ball. Out of the left foot to support body, right leg still kneeling.

On the right hand, left arm bent on the ball, and put in the left elbow, hold the neck.

Side bent, efforts to reach the left elbow left hip and, when no longer close to return to do a total of 8 to 12 times. Then do another side.

3. elastic rope Pilates

■ Different from the traditional: in Pilates movements in an elastic rope.

■ Benefits: this is an exercise in the chest, back and arm.

Pilates exercises, we often need a training machine, through a training machine rope to complete some action. Join the elastic cord, you can help us to imitate these actions.

■ Training method: squeeze body movement (exercise abdominal muscles, ligaments, biceps).

Lay on the floor, legs stretched straight to the top of the curve. The elastic rope around the feet, hands grasp both ends of the elastic ropes.