Magic Pilates week shoufu

Pilates Shoufu basic basic actions

Leg crook

Flat on the mat, placed on the body side-arm, a leg lift, one leg straight or bent on the ground, the tightening of the abdominal, back close to the ground, breathe in the leg when crook, breath back to the start stop, a direction to do four to six times, and then change the opposite direction around the ring 4-6 times.

Note: leg around the ring range not buttocks too large to maintain a smooth, hip fixed

Single-leg stretch

Upper body lift, shoulders off the ground, the left leg straight, bend the right leg, right leg lateral hand hold ankle, knee medial hand picked, respiratory 1 Exchange leg, repeat the above actions, the swap left and right sides of 8 to 10 times.

Note: do not relax on the body, back ground on

Double-leg stretch

Upper body lift, knees, and received his chest tight body, hands and knees, aspirated exhale stretch the whole body, to recover to its original state.

Repeatable 6 ~ 10 times.

Note: to remain on the body, shoulder ground, open body, arms, from front to back on when you receive from tuck next to

Shoufu small waist tie diet:

Each time you lose weight only two days.

The first three or four days to return to normal diet before starting two days. General in the first cycle will see clear thin abdomen. If repeat two or three cycles, then the effect is more stable.

Support

Hands and feet position stationary, legs bent left leg in front, right leg on the back, breathe in-arm support, and the body is a body straight line, exhale slowly goes down, and then change leg exercises.

Note: actions to slow, controlled, have trouble when you are finished, available on the floor of the elbow support

(Practice editing: what Chris)