Pilates ABC allows you to relax and develop a good figure

Introduction: Compared with yoga that is somewhat similar, it is more outstanding in combining Chinese and Western styles. It not only integrates the "hardness" of Westerners - focusing on physical and physical muscles and functions, but also integrates the "softness" of Easterners - emphasizing the unity of body and mind during practice, and each posture must be coordinated with breathing.

　　Last week, I saw members following the coach to spread their limbs on the court, and it seemed to be "enjoying" very much... Speaking of the benefits of Pilates, the coach kept talking: "Many people 'lift' computers every day, and the 'lifebuoy' on their belly is getting bigger and bigger, and Pilates practiced It is the muscles of the abdomen, waist, back and buttocks. It can not only remove the 'lifebuoy', but also reduce pressure, and it is more suitable for office workers..."

　　　　A Pilates class requires about 10 movements. Here are 5 basic movements, each repeating 4-6 times.

　　　A movement A

　　　Lying on the floor. Relax your neck and keeping your spine naturally bent.

　　　　　Inhaling for 5 beats.

　　●Slowly exhale for 5 beats, while shrinking your abdomen and rising up your upper body.

　　　　　　　　　　Back B

　　●Lying on the floor, your abdomen contracts, and your feet off the ground. The back needs to be as close to the ground as possible, and your neck relaxes.

　　●When exhale, hold your neck to leave the ground, lift your knees and get close to your upper body.

　　　　●Lynn your face down. Push your head forward, sink your shoulders. Contract the muscles in your abdomen and lift your navel off the ground. You must maintain this position throughout the entire movement.

　　●Inhale and raise your head, your arms and chest off the ground, and tighten your back muscles. After exhale, slowly lower it.

　　●When exhale, the upper body and torso stop, lift your legs off the ground, and lift your back muscles to a height where your back muscles are not too tense.