Pilates ─ received lower abdomen.

<P> 6 reasons to start Pilates (Pilates) </ P> <P> · highly respected star, "a type of" movement </ P> <P> · combines yoga, dance, gymnastics, physical training < ./ P> <P> · the core of Pilates breathing and movement coordination, the maximum release of pressure </ P> <P> · Pilates to wake up the deep abdominal muscles, flat abs to create a real and correct and .maintain its strength. .</ P> <P> · Pilates movements smooth, looks pleasing </ P> <P> · Pilates movements designed more muscles, more contours. .</ P> <P> flapping arm 100, do not do "belly woman" </ P> <P> action name: a hundred film (Hundred) simply is flapping his arms under 100 </ P> <P .> Hundred is the original Pilates moves through the arm flapping and take a deep breath to "warm up", and tighten the abdominal muscles. .</ P> <P> key actions: breathing, to fully and evenly inhale and exhale. .Beginners will feel abdominal pain. .</ P> <P> 1 Action One: supine. .Arms flat at your sides, palms facing down. .Knees together, knees, thighs and spine into a 90-degree angle, toes slightly higher than the knee. .</ P> <P> 2 Action II: breath, force raised his head, neck, shoulders. .And raise the arm with the ground level, abdominal contraction to maintain the song. .</ P> <P> 3 Action three: keep the body posture, arms flapping up and down. .Should cooperate with each breath arm flapping. .</ P> <P> suction 5, the call under 5, as a group, continued to flap 50 (5 groups) </ P> <P> practice over time can be gradually increased to 100 (Group 10) .. .</ P> <P> arm flapping amplitude of 15-20cm. .</ P> <P> Tips: </ P> <P> · arm flapping, from the fingertips to the shoulder to maintain a straight line, do not shrug. .</ P> <P> · swarmed the neck if you feel very laborious, a towel or mat in the back of the head of a small pillow. .</ P> <P> · Do not lift your pelvis off the ground, to maintain the natural position of the central axis of the waist to keep a certain gap with the ground. .</ P> <P> · rhythmically flapping his arms. .</ P> <P> · keep your back flat during the movement, abdominal tightening. .</ P> <P> · course of the campaign must remember to use the lateral breathing. .</ P> <P> What is Pilates-type transverse breathing? </ P> <P> Pilates breathing method using horizontal to ensure the movement of the lungs can absorb large quantities of oxygen, while maintaining the deep abdominal been .the song is in the state of contraction. .</ P> <P> lateral breathing exercises: </ P> <P> hands on both sides of the chest bone, Chen Jian. .As you inhale, feel the chest bone lateral expansion. .Exhale, as far as possible under the chest bone stuck in the body, feeling both sides of the breastbone to the center closer. .</ P> <P> self: If you see your belly with the breath with a fall, it means that you forgot to lateral breathing, immediately corrected. .</ P> <P align=right> (internship Editor: He Lili) </ P>.