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Leg tightening training
Lying on the floor on the floor, knees on the floor, legs stretched and relaxed, placed on the floor to keep the body and balance, as a preliminary action; exhale when the upper leg straight and lift, inhale, fall, repeated 10-15 times.
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As shown in the figure, both hands flat on the sides of the body, inhale in a prepared position; initially raise the buttocks, let the lower back off the ground for about 1 second, slowly exhale; then move the buttocks but does not touch the ground , and inhale when moving down.
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Abdominal flat exercise
Lying flat, legs straight and raised up, about 45 degrees with the ground, remain still; hands behind the head, using the power of the abdomen to lift the head and shoulders, while the legs close together inwards, let The head and knees touch as much as possible. Can eliminate belly fat.
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Body side waist movement
The upper body sits upright on the floor with one hand behind the back of the head and the other hand on the side of the body, breathing in a prepared position. While breathing, raise the elbow of the back of the head and straighten the side of the body. This action can make the waist thinner.
March did not lose weight, in April sad. Does the spring breeze in Beijing make it difficult for you to raise the interest of outdoor sports? Try home Pilates, as you can do for April.
According to Kang Chenghua, the top ten coach of the 2010 Expo, Pilates is a deep-seated muscle training method that requires deep breathing, and can play a role in rehabilitation of cervical and lumbar spine injuries.
When practicing Pilates, most of the movements are around the lower abdomen of the human body, which can easily lead to muscle strain and abdominal pain. Therefore, do not eat 45 minutes before exercise and half an hour after exercise. And you should warm up for 5 minutes before exercise.
The elderly and children and those who have suffered lumbar injuries should be trained under the guidance of the instructor. Even healthy people should exercise their abilities.
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