Pilates magic show sexy back.

<P> Lumbar concave to the inside, the perfect C-shape, looks upturned buttocks. .</ P> <P> What is Pilates movements, "smooth" </ P> <P> simply that action should be uniform, there is continuity. .Yoga will ask you to maintain a position for some time, Pilates rarely ask "freeze." .Smooth movement when you will naturally focus on the use, control, axis, and breathe. .</ P> <P> back of a practice group: Swan eagerly </ P> <P> motion effects: a beautiful waist line, smooth belly, the back to enhance flexibility for stretching the spine the opposite direction. .</ P> <P> Action: prone, face down, elbow on the shoulder on both sides, legs open wide with the pelvis, lower back and buttocks tight, navel contraction. .</ P> <P> action: the use of force on the back, inhale, lift chest, left the mat. .</ P> <P> Action: arms stretched to maintain the cohesion of the axis, will bring the body into an arc. .</ P> <P> breath, the torso down, back to action 1. .Repeated. .</ P> <P> Tips </ P> <P> · strained lower back and buttocks, feeling the two tight squeeze together. .</ P> <P> · action process has been maintained and cervical spine extension. .</ P> <P> · neck and spine straight, upward, not backward. .</ P> <P> · repeat the steps, you can gradually increase the range of motion. .</ P> <P> back practice group II: camel-type stretching </ P> <P> action effect: to strengthen the lower back, abdomen, buttocks lines, coordinating the body's balance. .</ P> <P> Action: After pulling the body, sitting on heels, hands stretched before placed his forehead between his arms. .</ P> <P> actions: pull up the trunk, arms around the back to support the body from the head, fingers forward. .</ P> <P> actions: breathing, put up the buttocks, push-ups to make the reverse position. .Straight ahead, tighten the buttocks. .</ P> <P> breath, returned to action 2, then back to action 1. .Repeated. .</ P> <P> Tips </ P> <P> · tighten the buttocks and thighs. .</ P> <P> · action process, careful not to let the legs, hips and shoulders collapse. .</ P> <P> · action when 2,3-eye contact, not backward looking upward. .</ P> <P> · to maintain smooth operation. .</ P> <P align=right> (internship Editor: He Lili) </ P>.