Pilates-caves

Six reasons to start Pilates (Pilates)

· Award-winning star of "type" movement

· Collection the Yoga, dance, gymnastics body training

· Pilates exercise is breathing and movement, and maximum release pressure

· Pilates can wake the deep muscles of the abdomen, creating a flat abdomen, true and correct and maintain its strength.

· Pilates movements smooth look pleasing

· Pilates movements design more in line with muscle movement, more lines.

Flapping arm 100, not to be "great" below

Action name: a hundred pictures (Hundred) simply flapping his arms under 100

The most original Hundred is Pilates movements, through arm flapping and take a deep breath "warm up", and the tightening of the abdominal muscles.

Action points: breath, to be fully and uniformly inspiratory and expiratory.

Beginners will feel pain in the abdomen.

Action 1: 1. supine

Double arm flat on both sides of the body, hands down. Knees together, knees, thighs and spine into 90-degree angle, toes slightly above the knee.

2. Action 2: breath, raised his head, neck and shoulders.

And elevation arm and surface level, remain within the abdominal contraction.

3 action 3: keep your body posture, flapping his arms up and down.

Each time the flapping arm to tie in with breathing.

Suction 5, call 5, as a group, keep flapping 50 (5 groups)

After a period of practice can be gradually increased to 100 (10 groups).

Arm flapping of the range of 15-20cm.

Tips:

· Arm flapping from the fingertip to shoulders to keep a straight, don't shrug of the shoulders.

· If the feeling is very demanding on the bare neck, you can mind pad on the towel or a small pillow.

· Do not lift the pelvic ground, keeping the natural axis of location, waist and ground can leave certain gaps.

· In rhythm flapping his arms.

· Action during the back flat stomach tighten.

· Campaign process must remember using lateral breathing method.

What is the Pilates method of lateral breathing?

Pilates method using lateral breathing during exercise, that can absorb large amounts of lung oxygen, while maintaining abdominal contraction of deep has been in a State of inner song.

Lateral breathing exercise:

Hands on either side of the chest, shoulder bone.

Breathe, feel chest bone horizontal expansion. Breath, try to sink into the pleural cavity bone, feeling on both sides of the body of sternum to Central closer.

Post: If you see your tummy with breathing together a fall, you forgot to lateral breathing and immediately corrected.

(Practice editing: Tang Pik-Kum)