Pilates fashion "waist operation".

<P> Soft waist practice group one: see-saw rotating waist </ P> <P> action points: a combination of "forward curved ridges" and the Twist action. .</ P> <P> motion effects: in particular oblique muscle contraction and soft waist. .Stretch the leg muscles and ligaments, rid the body of an aggregate of and enhance blood circulation and flexibility and control. .</ P> <P> action: 90 degrees straight sitting on the mat, keeping upper body stretching, strong. .Tightened on the waist conscious mention. .Side extension arms, shoulder. .Double toe pointing at the ceiling. .</ P> <P> actions: breathing, stretching upward to keep the upper body, while the side from the waist to begin to reverse (not to be from the arm, hip, hip at the turn), keeping the waist is still sitting firmly on the mat. .</ P> <P> Action: Breath </ P> <P> Tips </ P> <P> ● about wrenching stretch for the time, for 3 to 5 times. .</ P> <P> ● body when tightening the screw turn the hip, buttocks, not to mention leave the mat. .Hook to keep the foot exercises. .</ P> <P> ● entire exercise stretching his arms to always remain open. .</ P> <P> ● focus on body strength and feel of the center of the ribs and abdomen to the spine in the direction to improve the body's center of gravity within the collection. .</ P> <P> Action: Start the body side, stretching his legs in one hand and lift up the head, another hand on the ground in front of the body to coordinate the body's balance. .</ P> <P> soft waist practice group II: side kick </ P> <P> action points: the side of the leg is completed, then the other side of the leg exercises. .</ P> <P> motion effects: pack waist, hip, hip and thigh. .And challenge the body's balance. .</ P> <P> Action: Lift one leg straight, so his legs after the formation of an open pair of scissors shape. .</ P> <P> ● If you are relatively difficult to maintain the balance of the body, one leg flat on the ground can be stretched slightly forward. .</ P> <P> ● slower to the whereabouts of the legs, the experience has felt under pressure. .</ P> <P> ● maintain the upper body stretching, strong. .Lower side of the waist must be consciously tightened on the mention. .</ P> <P> ● extended upward kick inspiratory, expiratory pressure off the legs strong underground. .Up and down for the first time, for 6 to 8 times. .</ P> <P> action: According to the flexible ability to improve as much as possible to stretch the legs, scissors open as possible. .</ P> <P> how to keep the body in motion the process of balance? </ P> <P> all Pilates exercises, have stressed the concept of the center. .Whether standing, sitting or lying down, your body is your center of balance of the key. .Central part of the body including the waist, abdomen, hips, and buttocks. .To exercise the right to use your center, play to their strength. .Such as making "side kick" when in order to stabilize the upper body, shoulders and pelvis you can imagine a bowl of water placed on each, you have to do is to ensure that water does not spill out. .</ P> <P align=right> (internship Editor: Liu Haibo) </ P>.