Pilates weight loss five-recommended

Pilates is a form of static movement, it can turn your body to practice more beautiful.

Want to have such a bump by figure? that practise introduce to you a small series of Pilates exercise! Pilates basic actions can

Action 1: integrated lying on the floor, neck relaxation, keeping the natural bending the spine, inspiratory 5 pictures.

5 take breath slowly, while the upper abdominal contraction and up.

Action 2: back lying on the floor, abdominal contraction, and both feet off the ground, back to keep abreast of the ground.

While neck relaxation, breathing neck lift, the head off the ground, while mentioning the knees and close to the upper body.

Action 3: surface downward, head heart forward, dropping the shoulders, the contraction of the abdominal muscles, navel lift off the ground.

Each action must maintain this position, inspiratory and looked up and arm.

Action 4: support to make both hands, push-up position, tighten the abdomen, hips, body torso in one line, still a few seconds, the body centre trunk gently up and down, up, down repeatedly do 12 – 15 times.

Action 5: make a push-up position, and the first part of the action 4, lift the left leg while breathes, hip cannot be moved.

Note that to the contraction of the abdominal muscles through to lead leg movements, when you make when you breathe in the left leg down, then replaced the right leg when you breathe in, make sure that your hip does not move, back to relax but also be dropping the shoulders and neck, and as far as possible, two legs and gently lift, turn down, maintain uniform speed.

Pilates is not only a fashion, MM's "dessert" (Greek, called the PILATES for the afternoon desserts), while it also suitable for men and women of all ages, including never participated in sports, as long as you wish, you can participate, especially sedentary Office of white-collar workers — muscle loses power, cervical spine, the spinal pain often make, annoying "lifebuoy" waist circumference.

Pilates will keep you in control of breathing, stretching and exercises to relieve.

The basic elements of Pilates

"Dedicated, control, gravity, and respiratory, smooth, accurately, relaxed, lasting", this is the 16-character of the basic elements of Pilates.

1. a focus on

Training focus, quietly listen to the body feeling.

2. control

Actions in place to meet Coach requirements.

3. gravity

Take advantage of its own gravity of resistance, to exercise the muscle effects.

4. respiratory

Note that the depth of breathing, as far as possible with abdominal breathing.

5. smooth

Action, smooth, uniform speed.

6. accuracy

Position accurately, the better.

7. relax

During meditation feeling body parts carefully.

8. lasting

Conscious of the muscle contraction needs exercise to maintain tension, consumption of energy.

To do this group campaign must pay attention to these eight points, trust your perfect stature have been away from you.

(Practice editing: what Chris)