Pilates of the "16 word mantra".

PILATES Pilates is a transliteration of <P>, founded by the German 约瑟夫普拉提 and promotion..约瑟夫普拉提 sickly childhood, but his dogged perseverance through, so that your body strong. .</ P> <P> he developed a unique training method: not only integrated into the Western "just" - attention to the body muscle training, but also into the oriental "soft" - emphasis on mental and physical exercise when .one, through a series of muscle movements, combined rigid-flexible, breathing extension, to enhance the body's sensitivity and flexibility, more importantly, to quickly sculpt tight slender body shape, especially waist, abdomen and buttocks muscles .curve shaping helpful. .</ P> <P> basic Pilates movements </ P> <P> Action 1: back on the floor, neck relaxed, maintaining the spine's natural curve, suction 5 shot. .Slowly exhale 5 shooting, while contraction of the abdomen and from the upper body. .</ P> <P> Action 2: Back on the floor, abdominal contraction, and both feet off the ground, the back need to close to the ground. .At the same time relax the neck, breathing the neck up, and the head off the floor and close to the upper body raised knee. .</ P> <P> Action 3: lie on your front, over his head forward, Chen Jian, contraction of abdominal muscles, the navel, off the ground. .Each action must maintain this position, inhale and rise and arms. .</ P> <P> Action 4: hands up to make push-ups posture, abdomen, buttocks tightened, torso straight, resting a few seconds, the body center of the trunk and gently move up and down, lift, drop, repeat .do 12 - 15 times. .</ P> <P> Action 5: to make push-ups in the posture, and movements, like the first part of 4, exhale while lifting the left leg and hip can not be moved. .Note that, through the contraction of abdominal muscles to bring the leg movements, down left leg when you inhale, and back to his right leg when the suction, make sure your hips do not move, back to relax but also to achieve Chen Jian, .craned his neck as far as possible, alternating legs gently lifted, put down, to maintain a uniform speed. .</ P> <P> Pilates is not only a fashion, MM are the "sweet spot" (in Greek dessert called PILATES for the afternoon), and it is also suitable for men and women of all ages, including the never participated in sports .exercise, as long as you like, you can participate, especially in sedentary white-collar office - loss of muscle strength, spine, spinal pain often guilty of, as well as the annoying "life preserver" waist. .Pilates will make you stretch, breathing, control of practice to be soothing. .</ P> <P> basic elements of Pilates </ P> <P> "focus, control, focus, breathing, smooth, accurate, relax, and lasting," do these 16 words are the basic elements of Pilates .. .</ P> <P> 1. Focus </ P> <P> training focus, quietly listening to the body's feeling. .</ P> <P> 2. Control </ P> <P> action in place, as far as possible to the position of coach required. .</ P> <P> 3. The center of gravity </ P> <P> use of its own gravity to bring the resistance to exercise muscles. .</ P> <P> 4. Breathing </ P> <P> attention to the depth of breathing, abdominal breathing by as much as possible. .</ P> <P> 5. Fluent </ P> <P> action smooth, uniform rate. .</ P> <P> 6. Accurately </ P> <P> position accurately, the better. .</ P> <P> 7. Relax </ P> <P> meditation carefully feel the body parts. .</ P> <P> 8. Lasting </ P> <P> conscious contraction of muscles need exercise to maintain tension, consumption of energy. .</ P> <P> young or not young lady dream - smooth, soft body, slim, muscular legs, flat, tight closing of the abdomen, the taste of Pilates this "dessert" after .will have. .</ P> <P align=right> (internship Editor: He Lili) </ P>.