Pilates Shoufu practice two-level

Fitness is a kind of sports, especially including unarmed or using instruments of gymnastics, gymnastics can enhance the strength, flexibility, increased endurance, enhance coordination increases body parts control, so that the body strong, exercise has no effect, is to go through a period of training in order to be aware of.

Practice group a: scoliosis

Motion effect: tighten abdominal external oblique muscles, "repair" the curve of the lumbar side, while strengthening the rotator cuff muscles.

Action procedure remain proud, shoufu.

Keep the shoulders, arms, pelvis, knees and legs in the same plane, not buttocks after Alice.

Do not turn around and move the position of the pelvis and legs.

If the shoulder have disorders, in practice under the guidance of coach.

Action 1: side sit, walk tall, shoufu, dropping the shoulders.

Legs to the side, top and bottom stack, knees greater than 90 ° corner, above the foot is placed below the feet. Buttocks side arm brace, Palm down flat, finger out. Leg side hand easily into legs.

Action 2: breathe.

The hip side of the arm to do support, sideways lift body, straighten both legs. On the other side of the arm extended upward.

Action 3: the breath.

Keep the body balanced. Upper arm stretched over the head, hip lift up the body's core location to move the body forming a small arc. 1-2 seconds, the getter to return to action 2 and breath back to action 1.

Repeated action 6 ~ 8 groups.

Changed repeat.

(Practice editing: what Chris)