Pilates in the harmonious beauty of natural experience

Pilates your mental focus and respiratory adjustment in movement.

This is a combination of mental and physical exercise, it allows your body to reach a desirable State. At the same time, he will let you feel the body and the spirit of harmonious and peaceful and cheer.

The beginner workout plan

The following is a simple introduction about Pilates.

All you need is a mat. If there is a problem with your back, to go to the doctor check-up.

Now tell you how to properly do Pilates.

Focus on your stomach.

Keep your abdominal muscles to your waist back, slightly raised, particularly when the breath. Heart silently tall, slim, and stretch your body.

In your exercise time out of your nose, and mouth breath.

When you breathe in, maintain abdominal flattening, breathe in the outward to try to expand your ribs.

In order to do sports.

Each week, at least three times during the campaign. In at least done 10 cycle you will start to feel the effects of exercise.

Doing these exercises:

109 breathe

Supine lying in bed, hands naturally on your side, Palm down.

Bend your legs and hip to 90 degrees, so that your legs will directly above your hips, while enabling your legs are parallel.

When you shrink the abdominal muscles, lift up your head, shoulder and arm off the ground when the breath.

Then breathe in. In your call to finish 5th, put your hand rhythmic down. Every breath when TIC your hands.

Then put your hand over the rhythmic pressure on your hands while suction 5 finished set.

In accordance with the order made at least 9 times in total, breathing 100 times (if you are a beginner, then the target location in respiratory 20 times, and then gradually increase to 100 times).

Bridge

Lay on the ground, the knee bent, feet flat on the ground, and shoulder width apart.

Arms on both sides of the body naturally, palms facing down. Do a deep breath, you shrink your abdomen of breath, and then slowly bend your hip, lift your hips, your buttocks and lower back (but not your arms) lift your body.

Use your shoulder upper to prop your upper body (but not your neck), just use your hands to keep balance.

Keep this movement for 10 to 15 seconds, relax, and then doing it again. Note: If you have pain in the neck, so don't do this action.