Pilates makes you perfect.

<P> 1. Pelvis scrolling </ P> <P> breathing stopped, exhaled slowly raised his hips, spine, section by section to improve; breathing stopped, exhaled slowly drop the hip, spine, section by section .to fall. .</ P> <P> goals: tight buttocks. .</ P> <P> Note: toes stepped on foot pole, not to maintain the sliding board. .</ P> <P> 2. Mermaid breathing </ P> <P> introduced to the arm and raise the arms, twist stopped breathing; suction open arms, sliding back to the initial action to restore breathing. .</ P> <P> goal: reduce abdominal fat waist. .</ P> <P> Note: torsion, stretch your arms as far as possible to the distance. .</ P> <P> 3. Cat-in motion </ P> <P> fixed inspiratory arm extended upward; breathing hips backward, upward extension, shoulders back, arms straight at the foot pole Rotary. .</ P> <P> goals: elongated upper arm muscles. .</ P> <P> Note: The action is completed, the slide can not shake. .</ P> <P> 4. Basic training </ P> <P> stopped breathing, breathing, body and arm force to promote skateboarding sliding backwards; breathing restored. .</ P> <P> goal: smooth elongated calf muscle. .</ P> <P> Note: the legs parallel to the heel on the pedal rod to keep the pelvis neutral position. .</ P> <P> 5.100 times (preparatory type) </ P> <P> stopped breathing, expiratory chest shoulder lift. .</ P> <P> goal: a solid waist and abdomen. .</ P> <P> Note: the same length of rope to keep the pelvis neutral position. .</ P> <P> 6. Breaststroke </ P> <P> fixed inspiratory, expiratory push the arms, legs straight and slowly; suction reduction, breathing pushed arm. .</ P> <P> goals: inner thigh fat. .</ P> <P> Note: The heel is always close together, can not be opened. .</ P> <P> 7. The basic back stretch </ P> <P> fixed inspiratory, expiratory chest shoulder lift. .</ P> <P> goal: to create a perfect shoulder. .</ P> <P> Note: to completely sink the shoulder to relax, do the movements to raise the left shoulder and skateboarding. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.