Fitness is simple to look thin waist Pilates

For a general campaign to exercise to the place and the sedentary caused by shoulder pain, backache, or muscle discomfort, are available through Pilates exercise to improve.

Pilates exercises to shape the back, abdomen and buttocks muscles curve, while the beautiful body strengthening body organ functions, enhanced control, flexibility and coordination skills.

The beauty of Pilates is not subject to restrictions, and block space cushion, even on the floor will be able to practice.

Compared to something like Yoga, it is integrated into the Western "just"--focusing on the body muscles and function of the training and integration into the Eastern "flexible"--emphasized the practice of body and mind in one. Are you a "great" stomach? it's hurry up!

Pilates basic actions

1. the abdomen action: 100 ready-

Legs and knees bent, feet, hands and arm stretch and relax.

Exhale will and chest lifted his hands crossed circle extending from the body, hands down; arm your side and upper arm swing, rhythm of breathing 5 times for breath, breathe in a total of 5 times, the arm swinging 100 times.

2. rotate the vertebrae vertebral motion:

Sit on the mat, keeping your back straight, arm in lateral open, palm upwards, legs apart and shoulder width, check feet.

Breath (2 times), the body turned aside; breathe in back to the centre position; breath (2 times), the other side of the body to return to the central location of suction.

Side, single hand flat forward, Palm up, another hand brace in his chest.

Legs and tight, rely on the power side waist will double leg up, continuing a slow down over time, then repeat. Note to maintain the stability of the body, the toe clearance, Vera.

4. back action: swimming-exercise

Prone to finger flat forward and breast lift the arms and legs are off the ground, and neck relaxation, head to the natural look down cushions, short continuous suction lift right arm 4 times, dribble and vibration 4 times; shortness of breath 4 times in succession, lift the left arm right foot up and down four times, and vibration.

Attention to the stability of the torso, chest keeping off the ground, the knee vibration to relieve.

5. integrated actions: front support

Kneeling brace on the mat, arm and ground into a 90 degree angle, thighs vertical, thighs and lower leg into a 90 degree angle.

Breathe in, legs stretched out to the order, the former foot brace, the body maintain a straight line; exhalation order to recover when legs. Note that your legs, hips and body in a straight line, do not buttocks lift too high or too low.

6. relax action:

For action and action between relax.

Body, shoulder after sitting down, try to relax back, do 3-5 times a deep breath.

(The right to practice editing: longwin)

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