Pilates Basic Training.

Before the first martial arts school <P> Zama, Pilates has its basic skills. .But rest assured, you do not have to spend the first three months to learn the basic, just read carefully and place them in the action sports to Pilates, the exercises can allow you to get the maximum effect. .</ P> <P> lateral breathing Lateral Breathing </ P> <P> the use of lateral breathing to do Pilates, can contribute to the proper operation mode, while allowing you to absorb the maximum amount of oxygen in the lungs. .As you inhale, the lower part of the chest bone to the transverse expansion, exhale the settlement, so that breathing can help you exercise while maintaining the contraction of the abdomen has been music. .</ P> <P> sit or stand up straight. .Bone in the chest with both hands near home. .Breathing, chest bone to the horizontal expansion, but not belly up. .Sternum feels movement. .Chen Jian. .</ P> <P> breathing, as far as possible under the chest bone stuck in the body. .Closer to the center on both sides of the sternum feels. .</ P> <P> cohesion axis / power area Core / Powerhouse </ P> <P> axis or force is a regional center of the body composition and stability of the muscles. .These muscles include the abdominal muscles (especially the transverse abdominal muscle) and lower back muscles and pelvic floor muscle. .The axis of a strong opportunity to not only reduce back injury, better posture and alignment to improve the body's balance. .Ordinary people have often overlooked these muscles. .Pilates is to teach you to find and use them. .</ P> <P> axis to achieve good stability, you need to pull into the lower abdomen at the same time, the contraction of pelvic floor muscle, has started the deep transverse abdominal muscle. .The bottom of the pelvic floor muscles in the pelvic cavity, and the transverse abdominal muscle is surrounded by an inner layer of the lower abdomen and waist belt. .</ P> <P> to start pelvic floor muscles, pelvic should end up tightening inward, feeling a bit like a bear, like the urine. .When you slowly tightening the pelvic floor muscle, multifidus (Multifidus) (this is hard to feel) and transverse machine will also shrink. .</ P> <P> continued tightening of the lower abdomen, which contracted to progress upward and inward to the spine. .Do not exhaust the full contraction to full tightening is 30% -40%, the standard axis intensity of cohesion. .</ P> <P> Chen Jian Shoulders Down / Set </ P> <P> many people will build up in pressure at the neck and shoulders. .Coupled with poor posture, such as prolonged sitting in front of the computer, arched back, stretching before the vote, over time the formation of the upper back arched and tight. .Outward from the tip of the scapula to the chest bone. .Pilates emphasizes the use of back muscles in the shoulders sink in to help straighten the upper back. .</ P> <P> we can use this little exercise to practice Chen Jian. .Initially, arched shoulders and down several times. .Pay attention to when you shrug, the scapular tip to the relocation. .When the shoulders down, shoulder blades down and towards the tip income. .</ P> <P> We use this action to fix the shoulder position. .Tip of the shoulder blades down the back of the middle sink, you will feel the natural extension of the neck at the same time, the pressure subsided and the neck and shoulder tension. .</ P> <P> axis box Torso Box </ P> <P> fantasy four straight lines, will be connected on both sides of the shoulders and pelvis on both sides, this "box" when the body alignment and symmetry of the tips. .Each Pilates exercise to do, ask yourself: "My box Founder it?" A lot of people will habitually rely on the side of the body, you can even notice that their tilt or rotation to one side. .</ P> <P> to do daily activities, it will also often have physical side called the other side of the easy manipulation of the feeling. .Pilates make you more aware of these imbalances, and thus correct the alignment of them. .</ P> <P> chin into the chest Chin into Chest </ P> <P> most of the cushion Pilates movements are looked up in the supine position and in the hands and feet. .The correct head position for increasing the use of abdominal muscles and reduce pressure on the neck is very important. .Head should be brought forward to the clavicle, and the chin should be arriving into the sternum. .</ P> <P> between chin and chest should be about a fist's distance from the axis line of sight is fixed in position. .This brought the head movement can also help you check the trunk and legs with the eyes of the alignment. .A common mistake for beginners is too close to the sternum to the chin, or head back expensive, and thus feel pain in the neck. .</ P> <P> extension of the spine and limbs Lengthening the Spine and Limbs </ P> <P> Pilates and dance teachers, students are often called "stretching the spine," "long high point." .Adults can be "long high" it? The original can not be! Research that requires only a simple verbal instructions, participants can actually extend the spine, reducing the compression between the spine. .There are two key positions which can help you "grow taller." .First, increase the pelvis and the distance between the chest bone. .In addition, pulling the head away from the direction of the end of the keel. .When you learn "long high", it has to learn to maintain this level. .Pilates is to awaken those who maintain the sitting posture of the muscle. .</ P> <P> As an extension of the limbs, the muscles will help to strengthen the limbs. .Limb alignment should pay attention, do not lock the elbows and knees joints. .</ P> <P> natural axis of the spine and pelvic position Neutral Spine / Neutral Pelvis </ P> <P> spine and pelvis of the natural axis position are complementary. .When the pelvis in a natural axis, will automatically fall under the Beiji Gu its axis location. .To find the natural axis of your pelvic position, will be placed on the bottom of the pelvis on the palm, fingertips on the pubic bone, forming a triangle. .The level of the triangle, the pelvis and lower back is in its natural axis. .Do as much as possible in each Pilates movement maintains the natural axis position. .</ P> <P> scroll spine Rolling / Peeling the Spine </ P> <P> a healthy spine not only strong but also soft. .Mat Pilates-style movement have focused a lot of the spine of the average activity section by section. .We republication of the book "Scroll spine" and "pulled out, section by section by section," these words, to bring out the spine section of clear and controlled patterns of activity. .</ P> <P> Pilates standing Pilates Stance </ P> <P> ankle phase, forming a V word. .Pilates is pelvic standing start. .You should tighten the buttocks, the back of the thigh closely aligns with each other, the femur from the pelvic cavity at the outward, only to open into a V-feet. .While tightening the buttocks and thighs, but legs and feet should remain relaxed extension. .</ P> <P> Integration Integration </ P> <P> cushion Pilates is a characteristic thought to be involved in the focus of their activity patterns. .A common approach is to focus their attention on the activities of a group of muscles or the zones. .However, Pilates requires you to expand the scope of your concentration, even at rest the body parts you have to pay attention to, and aware of the activities of the body is integrated. .Action so that you can more effectively and get more balance. .</ P> <P align=right> (internship Editor: He Lili) </ P>.