Pilates training leg muscles method

This exercise will help to exercise leg muscles and gluteus maximus, at the same time as the future of the pelvis area muscles training.

◆ Stand thigh muscle exercises

(1) upright, the prop to the wall with his hands.

Feet apart and parallel to the minor shoulder width. Breathe in the exhale contraction leg muscles, continued after 3 seconds after reset, repeat 8 ~ 12 times. At this point, you will feel the bottom of the back and abdomen muscles stretch slightly. The entire process to maintain focus in the legs (as shown).

(2) the same Act, prepared and contraction of the hips, breathing continuously for 3 seconds.

Breath, body lift, toes touching the ground, continuing after 3 seconds, reset the body. This action also helps to exercise the calf muscles. Repeat the exercise for each group of 8 to 12, a small, slow, when your muscles are strong enough, you can increase the amount of exercise (as shown).

◆ Flexor leg exercises

(1) lie on the bed (with a pillow cushion in the abdomen), forehead on the hands, legs are parallel, flat.

Breathe in (see figure below).

(2) exhale slowly upward bending of one leg so that the knees into a 90-degree angle, keep your feet relax and parallel with the hip (see below).

(3) slowly down leg while breathing again.

Each leg repeat 10 times, actions to slow, you can feel the after side of the thigh muscles.

Note: do legs after practice, it is important to note that the legs are parallel, you can let his wife or my friends stood, adjust your posture, make sure that the legs feet and hips on the same straight line.

Q/a

Q: why strong abdominal muscles can help alleviate dyspepsia pain?

Answer: when all the organs of the abdomen will remain in the appropriate location, the motor function of the digestive system will be more effective.

In addition, some digestive problems are caused by intestinal pressure caused by muscle spasm, appropriate, proper exercise helps reduce pressure, preventing spasm occurs.

Q: some people do sit up do so fast, and every time I do a lot more, why Pilates in flexor abdominal exercise much slower?

A: this is due to the slow movement more conducive to proper breathing, and also to ensure the least possible amount of use of the back muscles.

If you do it quickly, your abdomen will be raised and will likely fail to exercise the appropriate muscles.

(Editors: Liang Li Ying)

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