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 filtered ads 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. .Pelvic floor muscles in the pelvic cavity at the bottom (see Figure A), 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 toward the spine (see Figure B). .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 align=right> (internship Editor: He Lili) </ P>.