Spring practice a want to lose weight-training Pilates

Lateral breathing method

Do Pilates method using lateral breathing, led to the correct action mode, while keeping your lungs absorb the maximum amount of oxygen.

Breathe in the lower part of the chest bone to transverse expansion, exhale the settlement, respiratory, can help you exercise while keeping within the abdomen has been shrunk.

Sit or stand upright.

Reset the hands to chest bone. Breathing, chest bone to transverse expansion, but the stomach do not rise. Feel the movement of the sternum. Dropping the shoulders.

Breathe in, try to be sinking into the pleural cavity bone health.

Both sides feel closer to the sternum to Central.

Regional cohesion axis/strength

Axis or force region is a series of composition and stability of the muscles of the body.

These muscles including the abdominal muscles (especially transversalis muscle), lower back muscles and the pelvic floor muscle. A strong axis can reduce the chance of back injury to improve posture and balance of body alignment. People often ignore these muscles. Pilates is to teach you how to find and use them.

The axis you want to achieve good stability, you need to pull into the lower abdomen, pelvic floor muscle contraction, started deep transversalis muscle.

Pelvic floor muscle is located at the bottom, and the abdominal and pelvic transverse muscle is surrounded in the lower abdomen and waist belt of an inner layer. To start the pelvic floor muscle, pelvic floor to up taut, feeling a bit like postpone urination. When you slowly taut pelvic floor muscle, muscle laciniata (Multifidus) (this is very difficult to feel) and abdominal flat knitting machine will also shrink. Continuous tightening in the lower abdomen, the contraction to upward and to progress to the spine within. Do not run out of full contraction, achieve full tightening of 30%-40% is the standard of condensed axis.

Dropping the shoulders

Many people in the neck and shoulder, accumulation of pressure.

Coupled with poor posture, such as long hours sitting in front of the computer, bow before the back, cast out, with the passage of formation arch and tightening of the upper back. Tip of the shoulder to move away from the chest bone. Pilates emphasizes the use of the back muscles to shoulder sink down to help pull straight back.

You can use this little exercise to practice diving.

Initially, shrug the shoulders and down several times. Note When you tip of the shoulder shrugs, moved to the outside. When the shoulder lowering the scapula-tips down and to the collection. We use this action to fix the location of the shoulder. The scapular pointed down the centerline of the sink back and you will feel under his neck at the natural extension of the neck and shoulders off the stress and tension.

Axis box

Fantastic four straight, shoulders and sides on both sides of the pelvis, the "box" body alignment and symmetry prompts.

Do every Pilates exercise, ask yourself: "my box founder?" many will habitually relies on the side of the body, you can even pay attention to his inclining or rotary head to one side. Do a variety of daily activities, will often have physical side called the other side is easy to manipulate. Pilates makes you more aware of these imbalances, and thus correct the alignment.

Chin arrived into the chest

The majority of pad-Pilates movements are in the supine position raised his head and hands.

Correct the location of the head and for increasing abdominal muscles reduce neck pressure is very important. Header should lift forward to supraclavicular, Chin should arrive into the sternum. Chin and chest should have about a fist distance of sight is fixed on the axis position. So lift head, it will also help you with your eyes exercise you can check the torso and legs of tuneup. Beginners mistakes is too close to the jaw, the sternum or head backward-and the pain in the neck.

Spine and limbs

Pilates and dance teachers are often called "lengthen spine" students "high point".

The adult can "tall"? it can! research pointed out that only need simple verbal instructions, participants can really reduce the spine, the spinal compression between. There are two key location can help you with the "tall". First, increase the pelvis and chest bone. In addition, the head of the tail, from the keel. When you learn the "tall", we must learn to keep the height. Pilates is to awaken those who maintain the sat station attitude of muscles.

As regards the extension of the limbs, helps strengthen the muscles of the limbs.

To attention of tuneup, instead of locks is the elbow and knee joints.

(Edit: a history of practical)