Here's a Pilates movements belong to advanced muscle strengthening actions called "Advanced push-up", can strengthen the upper limb muscles, including the chest and upper back muscles and transversalis muscle while improving hamstring flexibility.
Step one: two feet apart, with hip width stand, breathe in the tightening of the abdominal muscles, then exhale forward flexion body, relax your shoulders and arms.
Step 2: bend forward, Twin Palms, placed in front of the toes.
Step three: suction, hands forward walk, keep the abdominal muscles tighten, arms straight (but not hyper-extension) and the head and torso, leg line also straighten (without Hyper-extension).
Step 4: moving forward with both hands until double Pocket just below the shoulders.
From the side view, head, shoulders, buttocks and legs into a straight line, while the arm straight.Step five: breath, and then drop the flexor arm, upper body until the whole body in the horizontal plane, then breathe in the arm straight.
Repeat 5 times, then exhale upward bending of the inspiratory hands back go back to the start position.(Practice editing: child wenchong)
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