Pilates weight loss (graphic)

Heat/body/

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.

/Dynamic/

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 when the action is certain to guarantee 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.

Training objectives: abdominal external oblique muscles, shoulder stabilization muscles

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

V-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 objective: on the abdomen, back stretching muscles

/Drop/pine/

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.

As shown, the 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.

Responsible editor: Peng Road King