Pilates fitness nine-step

Action 1: vertical stretch

Requirements: feet are close to each other, toe can be slightly tightened to outreach, hip, thigh, knee, lower leg and ankle.

The pelvis in a horizontal position (not forward or backward tilt), ten fingers cross-stretch to the head. Shoufu walk tall, wide open the chest. Shoulder, hip and heel in a vertical line.

Shoulders down, eyes and head-up front, Chin slightly above the horizontal position.

The entire spinal column you want to follow the direction of the head upward! keep 3-5 minutes.

Objective: firstly to correct bad posture of the body, so that they can have the best possible training effect.

Action 2: deltoid muscle training

Requirements: feet and shoulder width, shoufu walk tall, shoulders relaxed, eyes, head-up front! slowly elbow elevation until the deltoid muscle full contraction.

The position of the arm as if carrying a big tree! keep 2-3 minutes.

Purpose: to properly adjust the shoulder contour and appearance as a whole.

Action 3: triceps training

Ask: stomach, Chin, hands to your side, palm facing towards the roof.

Legs close together, hips slowly tightening! hands raised. Hands to lift the most significantly, the arm to the middle to tighten up, do not open! keep 2-3 minutes.

Purpose: to properly tighten to relax muscles, better cosmetic arm line.

Action 4: side lumbar exercises

Requirements: feet and shoulder width, shoufu titun, shoulders relaxed, will hand over to the head, one hand on the body side diagonal 45 degrees.

Eyes and head-up front. The location you want to keep your arms in the same plane. Slowly bend to the side of the body, keeping hip fixed, waist above sites do. Then slowly restored. Repeat 8-10 times, then 10-15 seconds.

Purpose: to be good to tighten up the waist line.

Action 5: raise knee exercises

Requirements: single-leg stand, two hands hold the knee, tall, eyes shoufu head-up front.

Slowly release the hands, the hands open-side flat location. Try to raise knee, leg as possible to the stomach tighten. 15-20 seconds.

Purpose: to be a good improvement in the pelvic region of circumference.