Pilates will help you build the perfect body

Classic action showcase

Apparatus Pilates advantages, is that it can be combined with the many subsidiary apparatus, adding more forms and forms of movement, thereby creating a myriad of actions.

1. scroll the pelvis

Suction stop, hips slowly lifted his breath, spine section section improve; suction stop, breathes hips slowly falling, spine section section to whereabouts.

Target muscle: abdominal muscles, muscles, power cord.

Note: the toe in the foot bar, keep the Board not to slip.

2. Mermaid

Suction lift arm, introduced to breath rotation stopped; breathe in open arms, breathes restore slides back into the start action.

Target muscle: abdomen, abdominal oblique muscle.

Note; reverse, as far as possible, to extend the arm

3. stretch up

Inspiratory fixed; vented hip stretch upward backward, backwards, shoulder, arms stretched Fu pedal rod.

Target muscle: abdominal muscles, rope, countries and upper back muscles and muscle groups.

Note: the action is complete, the skateboard can't wiggle.

4. basic training

Suction stop, breathes, power cord firmly to promote muscular body and a skateboard slide; breathe in restore.

Target muscle: abdomen, rope, countries, quadriceps muscle.

Note: legs are parallel, heels on foot pole, and maintain the neutrality of the pelvis.

5.100 time (Prep)

Inspiratory stopped spitting pneumothorax shoulder lifting.

Target muscle: abdomen, abdominal transverse muscle.

Note: keep the same length, rope pelvic neutral position.

6. Frog

Suction, breathes, legs slowly straighten; inspiratory breath reduction, then push.

Target muscle: abdomen, legs, muscle strength, pelvic stability training.

Note: the heels are always together, it cannot be opened.

7. Basic dorsal stretch

Breathe in, lift the shoulders TU-pneumothorax.

Target muscle: back muscles.

Note: when you relax completely sink, shoulder to do the action you want to leave the shoulder elevation skateboard.

(Edit: practice dongmin)

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