Apparatus Pilates advantages, is that it can be combined with the many subsidiary apparatus, thus particularly ideal for women — — fiber body structure of lumbar, fengtun, long legs, and so on, creating a new action.
1. scroll the pelvis
Suction stop, hips slowly lifted his breath, spine section section improve; suction stop, breathes hips slowly falling, spine section section to whereabouts.
Target: hips solidity.
Note: the toe in the foot bar, keep the Board not to slip.
2. Mermaid inspiratory
Arm went and elevation arm, breathes rotation stopped; breathe in open arms, breathes restore slides back into the start action.
Objective: to weaken the belly dewlap.
Note: reverse, as far as possible, to extend the arm.
3. cat-sports
Arm upward stretch inspiratory fixed; vented hip stretch upward backward, backwards, shoulder, arms stretched Fu pedal rod.
Objective: to extend the arm muscles.
Note: the action is complete, the skateboard can't wiggle.
4. basic training
Suction stop, breathes, arm strength to promote physical and skateboard slide; breathe in restore.
Target: smooth stretch the calf muscles.
Note: legs are parallel, heels on foot pole, and maintain the neutrality of the pelvis.
5.100 time (Prep)
Inspiratory stopped spitting pneumothorax shoulder lifting.
Goal: a strong waist and abdomen.
Note: keep the same length, rope pelvic neutral position.
6. Frog
Inspiratory breath, push hands, legs and slowly straighten; inspiratory breath reduction, then push the arm.
Target: thigh dewlap.
Note: the heels are always together, it cannot be opened.
7. Basic dorsal stretch
Breathe in, lift the shoulders TU-pneumothorax.
Objective: to build a perfect shoulder.
Note: when you relax completely sink, shoulder to do the action you want to leave the shoulder elevation skateboard.
(Practice editing: what Chris)
No comments:
Post a Comment