Pilates charming alvine shaping myth

Want to know pilates build fascinating alvine reason? Want to know about pilates build fascinating alvine knowledge?

6 reason to start Pilates (Pilates) :

1. Hotly star esteem the "a type" movement.

2. Set the yoga, dance, gymnastics physical training.

3. Pilates exercise are the core of breathing and movement to cooperate, the greatest degree release pressure.

4. Pilates can summon abdominal muscle, really creating deep abdominal muscle, and correct and plain to keep its strength. 

5. Pilates fluent, looks pleasing.

6. Pilates movements design more accord with muscle movement, more line feeling.

Flapped arm 100 times, do not do "alvine shiva" action name: 100 clap (Hundred) is simply stated flapped arms under 100 Hundred is the most primitive pilates movements, through the arm wingbeats and deep breathing "warming up" and tightened muscles. Action key: breathing, to fully and evenly inhale and exhale. Beginners will feel abdominal muscle ache and pain.

Action: supine. Arms lie in their sides, palm down. Knees and approach, knees, ham and spine into 90 degrees, toes slightly above the knee.

Action 2: exhale, forcibly raised his head, neck, shoulders. And raise arm and ground into and maintain high levels of abdomen contractive in music.

Movement 3: keep the body posture, fluctuation flapped her arms. Each arm will cooperate breath beats. Suction 5, 5, called for a group, continuous flapped 50 times (5 groups) after a period of practice can gradually increased to 100 times (10 group). Arm flapped rate of 15-20cm.

Tips: 1. The arm flapped, from finger tip to shoulder to keep a straight line, don't shrug. 2. If feel very arduous, can carry the neck after the head pad or a small pillow towel.

3. Never will pelvis carried from the ground, keep natural axial position, the waist with ground can stay certain gap.

4. Rhythmically flapped her arms.

5. Keep your back flat during movement, abdominal tighten.

6. Movement process must remember to use transverse breathing techniques. What is the pilates type transverse breathing method? Pilates use transverse breath method, ensure the movement process can absorb a lot of lung oxygen, while maintaining abdominal deep contraction curve has been in within the state. Transverse breathing exercises: hands chest bone sides, heavy shoulders. Inhale, feel chest bone transverse expansion. Exhale, as much as possible into the body, chest bone subsidence feeling go to central nearer the sternum on both sides. Self-examination: if you see his belly breathing together with a fall, that means you forget transverse breathing, immediately correct.