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: crouched 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. Deep breath, try to stick to the spine and the navel. Deep breath, biceps brachii muscle contraction, hands to chest lifted and, at the back was a little bit of curled up. Deep breath, and then slowly down to the floor at the same time, deep breath. Deep breath, and hands down. Repeat the above action 5 ~ 10 times.4. bigger-Pilates
■ Different from the traditional: with a diameter of 20 to 30 cm of soft ball to complete the action.
■ Benefits: legs hard clip ball can shape the hip, hip and thigh muscles and external side.
The ball bearing in low back, sore muscles, you can also hold the ball, as under the ribs.■ Training method: turn screw (exercise leg muscles, abdominal muscles and ligaments).
Lay on the floor, with two foot ankle clamp ball. Double leg up until vertical. Legs slowly rotating plate in the air, the size of the circle were facing anticlockwise direction clockwise and the go 10 times, hands down, put on your side. In turn maintain back legs straight.5. severe Pilates
■ Different from the traditional: at a faster pace to complete the action.
In many actions to add BOSU ball (a kind of movement apparatus, shaped like a half ball. Flat, smooth and drop to the ground. ）■ Benefits: this is a great exercise abdominal muscles, maintain the rhythm of difficult.
Since the BOSU ball, in the above Act becomes more difficult, the amplitude of the exercise.■ Training method: intense challenges (exercise abdominal, back, inside and outside the muscle of the thigh).
Sitting in the BOSU trainer (or ground), balance, arms weigu protrusive, parallel with the ground, knees curled up in front of him. Slowly straighten the legs, while the body to tense after crashing, abdominal muscles contraction. Stay about breathing 2 times of the time, and then his leg curled up to his chest. Repeat 12 times. The body maintain v, legs straight, shear leg 12 times (i.e., legs and bottom cross swing many people in their daily lives are tasted back pain suffered, mainly because of bad posture and muscle weakness. Through Pilates training, not only to strengthen deep muscle and increase flexibility, but also to help back pain, neck pain or muscle strain injury to ease the pain. In addition, Pilates training can prevent injuries and correction of the body.(The right to practice editing: longwin)
Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...
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