Want preferred Pilates Shoufu?!

Practice group a: scoliosis

Motion effect: tighten abdominal external oblique muscles, "repair" the curve of the lumbar side, while strengthening the rotator cuff muscles.

Action procedure remain proud, shoufu.

Keep the shoulders, arms, pelvis, knees and legs in the same plane, not buttocks after Alice.

Do not turn around and move the position of the pelvis and legs.

If the shoulder have disorders, in practice under the guidance of coach.

· Action 1

Side sit, walk tall, shoufu, dropping the shoulders.

Legs to the side, top and bottom stack, knees greater than 90 ° corner, above the foot is placed below the feet. Buttocks side arm brace, Palm down flat, finger out. Leg side hand easily into legs.

· Action 2

Suction.

The hip side of the arm to do support, sideways lift body, straighten both legs. On the other side of the arm extended upward.

· Action 3

Breath.

Keep the body balanced. Upper arm stretched over the head, hip lift up the body's core location to move the body forming a small arc. 1-2 seconds, the getter to return to action 2 and breath back to action 1.

Repeated action 6 ~ 8 groups.

Changed repeat.

Practice group II: beyond the scroll

Motion effect: tighten abdominal transverse muscle, thorough farewell "enormous".

· Action 1

Supine onto flat on your side.

Straighten legs close together, lift, at a 60-degree angle.

· Action 2

Suction.

Up to the ceiling, straighten both legs, and a 90-degree angle.

· Action 3

Breath.

Buttock lift off the mat. Spine section by section, off the ground, to drive the legs crossed on his head, scroll the body until the legs and the ground level.

· Action 4

Suction.

Continue to scroll the body until the toe touch. Exhale and return to action 1.

Repetitive movements 6 ~ 8 round.

Tips

· Maintain a neutral position of the pelvis, do not sway the pelvis.

· The shoulders do not lift off the ground, not backwards.

· Natural stretching the spine.

· Arms stretched, stable mat.

· Action process, keeping legs clamping are close to each other.

What is "dropping the shoulders"?

Arch back, head out front, and other bad posture will put us on the back muscles tensed and forms a dome shaped.

Pilates emphasizes the use of the back muscles in the shoulders to sink down, that is "dropping the shoulders".

Immersed shrugs shoulders exercise: repeat, lay down action.

You will find at the tip of the shoulder shrugs to move out, drop the scapula tip down and to the adductor, scapular tip down the back side of the centerline of the sinking, the neck is a natural extension, around the shoulders and neck pressure is relieved.

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(Editors: Yang-Miao)