Pilates Fitness bisexual.

<P> 1, the core control </ P> <P> double back to back straight, inhale, lift both arms to shoulder level and raise the left knee. .</ P> <P> breath, squat knees, left knee extension, balance, tighten the body. .</ P> <P> inhale, return to action 1. .</ P> <P> breath, place the left ankle over right knee, squat, pull, after hip, left knee to the lateral extension. .</ P> <P> for side to repeat. .</ P> <P> points: breathe, slow coherent. .The two sides back to back and help the body to control the balance. .</ P> <P> (for girls, for example, boys reverse) </ P> <P> Pilates core areas: the composition of the lower back and abdominal muscles not only improved the Pilates body lines, but also on the correction .neck and spine to play good results. .</ P> <P> 2, squat side show </ P> <P> double face to face, one hand holding the other side of the arm, inhale, and lift up one arm attached ears, knees, squat, leg extension .. .</ P> <P> breath, while his hands down, further squat, pull, after hip, fingertips touch the ground, to maintain balance. .</ P> <P> both sides to reverse the left and right lateral finger on his knees, breathing, while extending the arms upward side. .Upper body torsion. .Breath down the arm for the other side arm. .</ P> <P> points: left and right arms extended, when the exchange to keep under the smoke on the respiratory rhythm. .</ P> <P> 3, rod side of the exhibition, after the curved side of the show </ P> <P> standing double back to back, feet wider than shoulder width apart, double arm around the pole, hold on. .</ P> <P> inhale, lengthen the spine, contraction of the lower abdomen, exhale as much as possible to one side, head turned to look at the other side of the finger. .</ P> <P> points: the intersection in the middle of both power, experience the feeling of the body side of the elongated. .Inhale back to the middle position, exhale roll. .Around the turn of 10 to 20 times. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.