Pilates: new fitness path

Exercise does not mean that face sweat, in advocating, aerobic exercise, gentle and graceful hands carry more conducive to consumption of fat, like Pilates.

Pilates is currently the most popular and most fashionable fitness, the fitness center, you can feel the atmosphere of Pilates in full swing.

It should perhaps today's busy thanking its founder Joseph Pilates, the Pilates name is derived from him. He is a sick man, to health, he gradually East and Western health methods such as yoga, Tai Chi, holistic, and with its own design of some action, then gradually formed today's Pilates.

Pilates most major characteristic is simple, easy, gentle, and not only action can purposefully for arm, chest and shoulder exercises while reinforced body flexibility.

Moreover, it is not subject to the restrictions of active sites, regardless of professional fitness room or living room, the same can practice.

Common action of Pilates

1.

Leg wraps (Leg Circles)

Body lying on the mat, arms placed on the body side.

Put one leg up on the lift, another straight or bent on the floor, tightened abdominal waist snap ground. Inspiratory time used up lift leg crook, direction may be deterred, exhale you back to the start and stop actions. Such a direction be 4 to 6 times, and then change direction to do 4-6 times.

Tip: during the legs wrapping of not too big, and keep my hip, hip is not moving.

Role: the group action exercise leg muscles, allowing the legs keep beautiful curves, and assist breathing can reasonable visceral, allowing more flexible and coordinated action.

2.

Single leg action (Single Leg Stretch)

Upper body lift, shoulders off the ground, the left leg straight, bend the right leg.

Right leg lateral hand hold ankle, knee medial hand picked, respiratory 1 times. For legs, repetitive movements. So the swap left and right sides of 8 to 10 times.

Tip: the whole process do not relax on the body, on the back ground.

Role: this set of actions that the body more coherence, while training the upper body and abdominal muscles of toughness and flexibility of the spine and bones.

3.

Legs movements (Double Leg Stretch)

Upper body lift, knees before her chest, the body corporate.

And then hands and knees, breathing and stretching the body. Breathe at the same time the body back to the mission close to the State. Repeat 6 ~ 10 times.

Tip: the action on the body remains unchanged, shoulder to leave the ground, open body of arms from front to back, is to recover from you, next to tuck.

Role: this is a group of Justice actions, like swimming movements, you can let your body and body joint done, get fully relax.

4.

The side movement (Side Kick)

Side, head, shoulder and hip in a straight line.

Double leg slightly forward, left leg toe and heel lift, push, lift the right leg and hip with high, breathe in the right leg, buttocks after the exhibition, exhale forward play 2 times. For legs and repeat. Both sides do 6 ~ 8 times.

Tip: to relax in the shoulder movements, it will not be able to relax on.

Function: can strengthen the muscles of the upper limbs, including chest, upper back muscles and transversalis muscle while improving muscle flexibility.

5.

Body movements (Hold Up)

Hands and feet position stationary, legs bent left leg in front, the right leg.

Breathe-arm supporting body, this body straight into a line, exhale slowly falling. Change leg exercises. All done 4 ~ 5 times.

Tip: the slow, controlled movements.

When completed, if there are difficulties, available support on the ground of the elbow.

Role: this is about the body balance exercise, can make the body more sturdy.

At the same time exercise the legs all joint flexibility.