Pilates bad for your body posture correction

Through Pilates training, not only to strengthen the deep muscles and increase flexibility, but also to help back pain, neck pain or muscle strain people ease the pain. In addition, Pilates can prevent injury and correct poor posture. Most of the injured spinal posture in addition to the error, the transversus abdominis and paraspinal muscle weakness is one reason, mainly because the two parts of the muscle to maintain our stability and maintain good spinal posture. In addition, the leg muscle injuries, hamstring and hip flexibility, poor muscle weakness are among the factors. The following are advanced Pilates moves strengthen muscle action is called "Advanced push-ups", can strengthen the arm muscles, including chest, upper back muscle and transverse abdominal muscles, while improving hamstring flexibility. The first step: with feet hip width apart standing, tighten the abdominal muscles, inhale, then exhale bend forward body, relax the shoulders and arms. Step two: bent forward, palms forward, the toes on the front. The third step: breathing, wandering hands forward, keeping the abdominal muscles tightened, arms straight (but not super-stretch) with the head and trunk in a straight line, legs straight (not super-stretch). Step four: two hands to move forward until the palms just below the shoulder. From the side, head, shoulders, buttocks and legs into a straight line, while the arm straight. Step five: breath, and then bent, upper body down until the entire body in the horizontal plane, and then inhale the arms straight. Repeat 5 times, then exhale up the pike, breathing his hands go back to the starting position back.

Magic pilates, devil shape good make

What is the pilates "smooth"? Simple action should be uniform, that is a continuity. Yoga will ask you to keep a pose for a period of time, pilates rarely require "frames". Fluent movements you will naturally use focus, control, axis and breathe.

In the quarter, to the concave C shape, perfect the hips look empress.

Lumbar back practice group a: swans awaited

Action effect: beautiful lines and sync DMCS lower abdomen, enhance back elasticity, make spine get the opposite direction spread.

Action: prone, face down in the shoulder, elbow, the both legs open on both sides with pelvic wide, tight with hip back, navel contraction.

Action: use the power, inspiratory, back cushion. Mentions left chest

Action: his arms open, maintain the body axis of cohesion, brought into a arc.

Exhale, will decline, back to the torso movements 1. Repeated.

Tips

· tight with hip back, feeling both taut extrusion together.

· action process of cervical spine and keep the stretch.

· cervical spine into a straight line, and not backward upward.

· repeat steps, can increase gradually moving range.

Lumbar back practice group 2: camel type extend

Action effect: improved lower back, abdomen, hip line, coordinate the balance of the body.

Action: pull, sitting on the heel, after hand in his arms, forehead between before.

Action: pull up the trunk, arms around from the top of supporting the body back, fingertips forward.

Action: inspiratory, will coxal upwards carry, make reverse pushups posture. Looks straight ahead, taut hip.

Exhale, return to action 2, return to action 1. Repeated.

Tips

· hip and thigh tightening.

· action process, don't let the legs, hips and shoulders break down.

· action 2, 3 when eyes look, don't backward upward.

· keep fluent movements. 

2 groups of simple pilates thin leg has no company quantity

Pilates is now with yoga eponymous model body movement way of a kind, introduces below your is about thin leg the simple action, hope to be useful to you!

Practice group 1: rearmounted support

Action effect: ham lose weight. Meanwhile frap coxal, abdomen and lower back.

Action 1: posture, the bosom, accept stomach, heavy shoulders. Put your hands on your legs straight out, behind, pointing finger ahead, inhale.

Action 2: exhale, will coxal pulled upwards, leave the ground, foot stretchs tight straight.

Movement 3: inhale. Continue improving hip, until the body stretched into a straight diagonal lines. Hold for 10 seconds. Exhale return to action 1.

Repeated 2 ~ 4 back.

Tips

Second-ranking keeps the body stable.

Second-ranking don't shrug.

Second-ranking stretch it out the arms and legs.

Second-ranking if wrist injury stop practice.

Practice group 2: single leg kicks

Action effect: from hip - thigh calf - ankle, comprehensive guide-explore-design-grasp "plastic".

Action 1: prone, palm down, forearm tiejin ground, the elbow strut in shoulder under thescapulae, raise the upper part of the body. Legs together unbend, feel hip tightening.

Action 2: expiratory. Crus carried from the ground 15 degrees, knees do not bend.

Movement 3: keep up 15 degrees posture. Inspiratory, right foot kick to the right hip, Exhale, left foot kick left hip once.

Left, right foot repeatedly kicked 6 ~ 8 times. Exhale relax back to action 1

Tips

Second-ranking head and neck, back to keep a straight line, don't fadeaway.

Second-ranking don't shrug, outlining the.

Second-ranking remember accept stomach.

Second-ranking kicks, another leg always to keep from the ground up to 15 degrees.

Determined to use ham and coxal forces will crus carried from the ground, rather than rely on your knees 

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.