Pilates two classic thin waist and flexible action

A flexible waist practice group: Rotary lumbar-ing

Action points: combines the "forward curved ridges and waist".

Action: special contraction and soft waist abdominal oblique muscle.

Stretch thigh muscles and ligaments, body louvres, enhanced blood circulation, as well as the flexibility and control.

Action: 90 degrees straight sat on the mat, keeping the extension, on the body.

Waist consciously to tighten up on. Double side stretch, shoulder. Double toe pointing to the ceiling.

Action: breathe, stretch to keep up on the body, while the side from the beginning to reverse the waist (be careful not buttocks from arm, torsion, hip Office), keep the loin is still firmly sat on the mat.

Action: exhale, from leg stretch arm on the direction of the toe.

Note on references and shrink the ribs and the abdomen. Backward extension arm to keep expanding.

Tips

Stretch for about twist turn once, make 3 ~ 5 times.

Remove go to tighten up the body, not to mention the Hip Hip left pad.

Keep the vase with foot exercises.

The entire exercise arms stretch you want to open.

Strength and feeling are concentrated in the center of the body, the ribs and the direction of the abdomen to the spine and improves body within the collection.

Action: start on the body side, stretch your legs in one hand hold head, another hand on the ground in front of the body on the coordination of the body's balance.

-Flexible waist practice group 2: the side kick

Action points: side legs finished, then the other side of the leg exercises.

Motion effect: flocks of waist, buttocks, hips, and thighs outside.

At the same time the challenge of balancing the body.

Action: one leg straight up, so that the legs form a scissors-after opening.

If you are maintaining the body's balance comparison difficult, ground flat on one leg forward can be slightly extended.

When the whereabouts of the legs slowly, and experience a feeling of pressure.

Keep upper body stretching, solid.

Lower side of the waist to consciously to tighten up on.

Breathe in upward stretch kick, exhale forcefully underground pressure drop leg.

Up and down for a time, for 6-8 times.

Action: under flexible ability to stretch the legs, to the extent possible, scissors to open as possible.

(Practice editing: zhangxing)

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