Long time contact with the computer or "nine" to work.
Pilates posture through a series of exercises, the whole body muscles can get exercise, help you build out a pair of toout has induced the fascinating figure. Because of its focus on "core areas" to practice, so the female's waist and abdomen, buttocks, and other key positions with a very good moulding results. The following is a week of Pilates exercises jingli demonstrates, you can according to your exercise purposes, choose composition suitable for their exercise program. Weekly do 2 ~ 4 times 30 ~ 40 minutes and repeat each exercise 5 ~ 10 times.Action a
Preliminary position: right in the middle of the pelvis in supine position, knee bent, the soles of his feet on the ground.
Action
1. breathe in, no action.
2. breath, shrinkage on the abdomen, pelvis, lift the body off the ground.
3. breathe in, no action.
4. exhale slowly down the body.
Target muscle: abdominal muscles and hamstrings muscles.
Action II
Preliminary position: back, arm is "T"-shaped, Palm up, lift and lower leg, a 90-degree angle.
Action
1. breathe, decentralization to the left leg.
2. breath, systolic abdominal muscles, stimulate leg back to its original location, and then in the opposite direction.
3.
Target muscle: abdominal internal and external oblique muscles.Action 3
Preliminary position: back, arms placed: head, foot, knee, placed on the ground.
Action
1. breathe in, no action.
2. breath, raised his head and chest, arm and shoulder parallel picking up, and then, up and down.
3. breathe in, up-and-down swinging 5 times.
4. breath, up and down 5 times.
Target muscle: abdominal muscles.
Action 4
Preliminary position: parallel arms supine, placed on either side of the head, ears, legs on the Palm of the relative extension of the guest, the toe.
Action
1. breathe, arm lift, then raised his head and chest.
2. breath, systolic abdominal muscles, upper body continue to scroll forward and upward.
3. breathe in, and maintain.
4. breath, upper body gradually returns to its original location.
Target muscle: abdominal muscles and muscle flexor hip.
Action 5
Preliminary position: prone, forehead point, arm on your side, Palm relative and stick it in the same lateral side of the thigh.
Action
1. the breath, head and chest lifted, leaving the ground.
2. suction, decentralization of the body.
Target muscle: back stretches the muscles, paravertebral muscles.
Actions that six
Preliminary position: face down, extending support to the ground, just below the shoulder.
Action
1. breathe: to remain intact.
2. breath, systolic abdominal muscles; maintaining body into mouth straight and stable.
Target muscle: hamstrings muscles.
Action 7
Preliminary position: sitting, arms straight, finger pointing in the direction of the feet, legs straight, flat toe.
Action
1. the breath, lift the pelvis off the ground, the body in a straight line.
2. suction, decentralization of the pelvis.
Target muscle: back stretches the muscles, hip stretch muscles.
Action 8
Reserve posture sitting, walking in the ankles, balance, feet away from the pad.
Action
1. breathe, backward scrolling.
2. breath, forward, back to the original sitting posture.
Target muscle: abdominal muscles.
Action 9
Preliminary position: supine. knees, chest open, walking in the knee.
Head, shoulder and carried off the ground.Action
1. inspiratory. no action.
2. breath, the arm back legs stretched open at the same time.
3. suction, knees, arms crossed, round tuck. back to the start position.
Target muscle: abdominal muscles.
Action 10
Preliminary position: back, knees, raised his head, walking in the knee.
Action
1. breathe in, no action.
2. breath, right leg straightened.
3. suction, legs exchange position, that is, left leg straight, knees right leg.
Target muscle: abdominal muscles and muscle flexor hip.
Action 11
Preliminary position: prone, forearm support, just below the elbow on the shoulders, chest, back straight, lift up the abdominal muscles tighten.
Action
1. breathe in.
2. breath, right leg bent, right foot to hips quickly play twice.
3. breathe in, put it back to Earth.
4. in the left leg, and repetitive movements.
Target muscle: hamstrings muscles.
(Editors: Liang Li Ying)
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