Pilates let you cut out the slim

Known as the most favored method of losing weight – Pilates, in fact relative a bit lonely.

It was also in on yoga and Latin, little free neglect Pilates that business. Hey! spread and audience information asymmetry between.

Want to know and now specifically for fat loss and physical rehabilitation of the scientific project, the incumbent is Pilates, stress control, stretching, breathing, waist and abdomen, buttocks, and other important parts for shaping, gentle movements, the effect can go deep inside the body, the body is slender and beautiful.

Summer sunshine, a high temperature roast people in the extent to which it is attached.

People in the heat of the summer fancy your own liberation of Utopia — wearing very little clothes, a lithe, go shopping together lackeys! however our muscles more than there is no clear line, not enough uniform smoothness, which is confident that the show is? Now teach Pilates several formulas, downsizing of you brave show out of the devil figure.

And body with breathing

The origin of Pilates

Pilates founder Joseph · Pilates (Joseph H.

Pilates) childhood illness, suffering from rheumatism, asthma and bent, in order to overcome the disease, he used for fitness training, gymnastics, and other sports.

After years of studies and research, Pilates and medical staff work together summarizes research on the body and the spirit of movement therapy, this movement also to Joseph · Pilates named to become the predecessor of today's Pilates.

In 1923, Joseph H.

Pilates is Pilates brought to the United States. After being a lot of famous dance coach of Nin, it enables the dancer in training, getting the body to eliminate the pain.

At the same time with the help of some equipment or tools, to borrow, targeted on the body part to treatment effects.

Tool giving body pressure or weight-bearing physical rehabilitation process plays an active promotion, can play the role of Pilates.

Today in the world, Pilates is by people, coaches in the basic principles of Pilates, on action and choreography to join their own element, enable the sport more full maturity.

Fat loss principle

First training will make you have a strong central power.

The central power refers to the balance, the body produces a strong "core". The core of the key is deep abdominal muscles and spinal muscles on both sides, including transversalis muscle, intra-abdominal oblique muscles, abdominal external oblique muscles, abdominal rectus muscle, vertical ridges, making this a strong Center drive the torso, pelvis and shoulder as a stable overall. Formation of the "core" of the waist and abdomen fat loss.

And then in the training of the muscles become slender smooth.

Because we are very worried that the long term strength training combined with the strength of improper is very easy to make the lines become bloated, big muscles, while action are fully Pilates makes muscles elongate, making them more flexible, while enhancing the flexibility of joints and ligaments.

The last point is the Pilates system actions are usually surrounded by taking into account, it will balance care should exercise site, so that in the usual lack of movement of the muscle group in collaboration with other parts of the common development.

It took oriental movement of "harmony," and "balance" method, so that all of muscles and joints, organizations involved in the movement, avoid excessive local movement or local not exercise, in order to be able to effectively eliminate the sore leg pain, so practice after you will not feel drowsy.

Suitable for groups

Pilates is suitable for all sports person, it's not just be athletes, actors of all ages, office lady is spoiled.

For long-term stays the same posture of special benefits, such as long-term desk people, drivers, and so on, to training to eliminate the strain of the neck and waist.

Because Pilates for rehabilitation of the body have a certain role in training and particularly targeted, the following please Qingdao fitness coach will give you the following guidelines:

1. should the professional fitness club select the suitable coach, coach of teaching features fully understand, from coaching qualifications, teaching, teaching time, selected courses.

2. do you want to and coach, coaches learn to communicate your health and medical history, both to give you a comprehensive fitness test, through body sensors, know your body fat, muscle density, liquid content and other data in your fitness movement developed within the bearing.

3, the initial practice Pilates exercise and muscle endurance training interspersed by, and then exceeded after overcoming their own gravity phase, so that the instruments involved, on the one hand, play a protective effect, on the other hand make motion effect.

4, Pilates exercise combines Eastern and Western movements of the ease of fortitude, it moves slowly, clearly, each position must be done, and with coordination of breathing.

It is good practice when the room temperature at 25 ℃ ~ 27 ℃, barefoot and dressed in cotton, elastic good self steering costume (This enables the coach to clearly see your actions are in place).

Movement before the body to heat up.

Stretch the legs, activate the movement to avoid muscle cells in motion is pulled.

Keep sitting posture, back straight as far as possible, both hands light Fu ankle, thighs and breast interval punch, leg and thigh side interval punch, keep your body, breathe backward scrolling, exhale reply restore body weight.

Level of support

Keep guizi, hands knees supporting bodies.

Breathe in the right leg back stretching as far as possible, parallel with the ground, the control body core stability, while the left arm, keeping the forward extension of the leg and arm parallel to the ground, exhale, arms and legs slowly down.

Alternating hands feet.

To do this action must be guaranteed

Card arm, back, legs on the same line, the abdominal muscles tightened control back of power, let the body balance and stability.

Training objective: on the abdomen, gluteus maximus

Guizi side kick (breath)

Exhale, stretch thigh lift, stretch arm above the head.

In the action process to always tighten abdominal muscles, body stretching, and guaranteed in the same line, take care not buttocks lift will be too high.

One knee and arm support, and ground into a 90-degree angle, another side arm extended upward, onward, Palm palms open, stretching to the other side of the thigh.

Breathe, stretch the body full, before the foot braces, guarantee the same level.

Guizi side kick (suction)

One knee and arm support, and ground into a 90-degree angle, another side arm extended upward, onward, Palm palms open, stretching to the other side of the thigh.

Breathe, stretch the body full, before the foot braces, guarantee the same level.

Sea Lion scroll

Sitting position, the underside of the arm through the legs, hands grasp live jiaoxin, torso, leg left balance, bow cushions; breathe in body backward scrolling, exhale torso forward scrolling back in situ, foot should always leave the ground.

Training objective: to balance the muscles, abdominal muscles

Single leg kick

Hands, knees supporting ground lift, chest, back straight, head lift.

Breathe in the right leg to the body after the side kick, and stretch, exhale slowly down the legs. Alternating legs.

Training objectives: month State rope stretched muscle muscles and back, the abdomen

T-style challenge

Supine, double-leg up and ground into a 60-degree angle, arm upward stretch, abdomen, upper body upward scroll tightened, arm extended upward, snapping binaural and straightening the body is "V", keeping the leg, upper body leaning forward, and legs close to return to the starting position,.

Training objectives: abdomen

Back stretching muscles

A set of actions done, you should let the tension of the body to relax, so as not to produce lactic acid in muscle so that you pulled the weary.

Body in sports full breath, then to return to normal, let it subsided.

Right leg bent, left leg backward extension, upper body straight and turning on the right side, hands open braces in your side, relax and stretch the front of the thigh muscles.

Alternating legs.

Or keep the above position, body positive forward and slightly tilted to the left, the right hand to left hand Rotary head stretch in the left leg, waist and shoulder muscles.

(Practice editing: what Chris)