Pilates after yoga becomes a new favorite career women

In fitness concept, Western emphasis on "just" to focus on high-strength, violent physical function and muscle training, such as boxing, gymnastics, etc., thoracic, lumbar and legs, and other parts of the form; the Eastern focus on "soft", emphasizes that heaven and man, physical and mental harmony, such as Tai Chi, qigong in China.

India Yoga through ideas reach body and nature blend. Then there is a movement to blend of East and West of fitness concept, realization and moderation? there — this is Pilates.

Pilates portion of basic actions

1、Leg Circles

Flat pad, arms on body side, one 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 4-6 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 is not moving.

2、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 previous action, left and right sides of the exchange of 8-10 times.

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

3、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.

4、Side Kick

Side, head, shoulder and hip in a straight line, double-leg slightly forward, left leg toe and heel lift, push, lift the right leg and hip with high, breathe in the right leg, buttocks after the exhibition, exhale forward play 2 times.

Then change legs and repeat the exercise, the left and right sides do 6-8 times.

Note: the shoulders relaxed, do not let up on the body.

5、Hold Up

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 support on the ground of the elbow.

(Practice editing: zhangxing)