Pilates strengthen your muscles five action.

<CENTER> </ CENTER> <P> most of the injured spine in addition to the error position, the transverse abdominal muscles and erector spinae muscle weakness is the reason, because the two parts of the muscle is mainly to maintain the stability of the spine and maintain our good .position. .In addition, the leg muscle injuries, hamstring and hip flexibility, poor muscle weakness are among the factors. .</ P> <P> following high-level muscle strengthening Pilates movements are movements called "Advanced push-ups", can strengthen the upper limb muscles, including the chest, upper back muscle and transverse abdominal muscles, while improving hamstring flexibility. .</ P> <P> first step: with feet hip width apart standing, tighten the abdominal muscles, inhale, then exhale bend forward body, relax the shoulders and arms. .</ P> <P> Step two: lean forward, palms touch the ground, placed in front of the toes. .</ P> <P> third step: breathe, walk your hands forward, keeping the abdominal muscles tightened, arms straight (but not super-stretch) and the head and torso into a straight line, legs straight (not exceeding .extension). .</ P> <P> Step four: two hands to move forward until the palms just below the shoulder. .From the side, head, shoulders, buttocks and legs into a straight line, while the arm straight. .</ P> <P> Step five: breath, and then bent, upper body down until the entire body in the horizontal plane, and then inhale the arms straight. .Repeat 5 times, and then up the pike breath, inhale your hands to go back to the starting position back. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.