Pilates favorite with women, men may also wish to learn

Mi Fei day my coach told me at the gym, now has her a Pilates class, asked if I wanted to
see.
"What? Pilates?" Heard the new term, I can not help but confused and asked, "What is that?"

See me in the media is so behind the times when reporters, could not immediately resonate
with her proposal, I see a trace of clouds drifting from her face. But soon she is very
professional smile told me that Pilates is a popular fitness methods currently on the waist
and spine of the exercise is very effective, especially for someone like me to sit the old
desk, computer desk people . 
My cervical spine, lumbar pain do often brought me, and I growing number of fat on the waist
more and more of my "image", I am willing to try new stuff, called Pilates. But I really was
the first time I heard the words, so it has been read was not smooth, do not know what the
composition of the words --- Pula map? Cartoon in which a dog is like the name; Plato? The
ancient Greek philosopher and even posted a share.


Time to class, I came to the music floating Rouman gymnastics room, see a short and light-
colored, tight-fitting Fitness dressed in clothes of Mi Fei, seems to fit body than usual
buried wearing the clothes of her personal trainer pretty much. But see the house with her
Pilates training students are girls, a "male Yeer Men" are among them so I have some
hesitation. Mi Fei saw me, gently waiting for the call, I will into being a soft music.


Pilates is a series of major exercises on the ground, so every one of us guarding a bare
mattress, or lying on it or lie, or stand or sit, doing a bundle of seemingly non-violent
action, but also very tiring exercise. Mi Fei looked comfortable to bend your body to go
off, and how I can not bring action to do bit, and my heart really hate myself a little bit:
how even his own body can not control? Real waste! For example there is a parade is back
lying down slowly lift your legs, to a certain point of pause, then slowly down. But I
always do it quickly lifted, put down, because of leg soreness and abdominal muscles can not
pause in the air more than a moment.

Mi Fei told me that initially started in a medical Pilates exercises, some patients, such as
physical recovery for the injured spine to do, because they can not expand the beginning of
action, only through a more soothing exercise to strengthen muscles to protect the bones
hurt. Later this point I also belong to the State Sports General Administration of Sports,
where the hospital Cuida Fu confirmed, she said that this exercise is that they are patient
functional training methods, exercises to strengthen their back muscles, but they do not
call it the "Pilates." But she reminded the exercisers, if the disease reaches a certain
level of training of patients to Pilates through their own healing, we must first check to
the hospital to see if appropriate. 
Been practicing for half a year Duopulati Mi Fei, and now teaches at the club every
Wednesday night, Pilates. She said that the original power of their own good, but the
ability of muscle control and balance somewhat less. After practicing Pilates, these
deficiencies has been noticeably improved, and each had finished, there will be a short limp
feeling, unlike the more intense training equipment and other items will have longer sore
muscles. In addition, she said, practicing Pilates on the waist and leg muscles with a good
plastic effect, people seem more slender, and not trained to massive muscle, so popular with
female friends welcome --- no wonder all over the house is a girl, so I felt like
"Waterlilies" the hero in general.

If after the male partner, I would like to practice Pilates; If not, I am sorry that the
girl in the bubble of the heap.

Related Evaluation: 
★ Pilates blend of Eastern and Western movement of different concepts that Westerners focus
on the body --- the muscles, functional training and breathe oriental note, ideas, training,
emphasizing the practitioners to mental and physical unity, the main focus on kinesthetic
on.
★ lack of exercise of office workers sit in their offices all year round so that the
muscles lose strength, not hold the body, so easy to back pain, the passage of time-piece-
type lines are out of shape. Pilates helps to re-stretch tight muscles, like doing deep
massage, and muscle endurance exercises, so that physical pressure and then spread evenly.
★ Pilates exercise for any age, even if pregnant women can also be followed by teacher
training, to strengthen the spine of the load bearing capacity. It has become a Hollywood
one recent popular fitness methods. 
★ After practicing Pilates comfortable than running. Because muscle contraction during
running, resulting in the accumulation of creatine would, causing pain sense; but Pilates
can help stretch muscles, accelerate the metabolism of creatine, natural feeling pain soon
disappeared.
★ lot of people every day, "sitting on" computer, waist to form a "life preserver" is
growing. Pilates training is the abdomen, side of the waist, back and buttocks muscles, both
relieved "life preserver", but also reduce psychological pressure, the most suitable for the
office workers.

Flexible body sculpting Pilates, hardness with softness

Pilates? Greek dessert is not it? 're Wrong! This "Pilates" (Pilates) is not to eat, but can
help you have a flat stomach, strong muscles, coordination and flexibility of the body of a
new movement. 
The beauty of it is not subject to site constraints, take the block mats, and even the floor
will be able to practice. Yoga than the somewhat similar, both integrated into the Western
"just" - emphasis on the training of muscles and functions, but also into the oriental
"soft" - stressed the unity of body and mind during practice. 
  
※ abdominal exercise 
★ lying on the mat, arms held out his head, arms clamped ears, knees bent, feet to the
suction. (Note: your mouth, nose breathing)
★ breath with your mouth, sit up slowly in a controlled manner, tightening the abdomen,
feet do not off the ground.
★ back straight, shoulders down, inhale. (Exhale, return to the original state of the body,
action should be slow and controlled) 
  
※ hip movement
★ breath, shoulders relaxed, the next side of the leg straight, toe stomp, raised his leg
and hip on the same high and move forward once kicked a vibration. 
★ suction, after the show on the side of the leg, tighten the buttocks, knees straight

※   back movement
★ stomach, upper body and lower limbs at the same time raise, alternating leg kick and arm,
like fetching water swimming posture.
★ fingertips forward, consistent with the direction of toe, hip, up top, keep the body
upright.
★ breathing, kicking up one leg, keeping hips do not fall. Breath, and slowly return to
ready position. 
  
※   waist movement
★ ready to move, on the side of the arch legs, feet on the lower side of the front legs,
arms on his knees.
★ straight arm support, keep the body into a straight line, the arm extended 45 degrees on
the ramp, exhale.

Pilates in the bridge and the foot wrap-around

Bridge

Lying on the ground on his back, knees bent, feet flat on the floor, shoulder width apart.
Arms naturally at your sides, palms down. Take a deep breath in your stomach shrink when you
exhale, then slowly bend your hips, lift your hips, use your hips and lower back (and not
your arms) Hold your body . The upper part of your shoulder to prop your upper body (and not
your neck), just use your hands to maintain balance. Hold for 10 to 15 seconds, relax, and
then repeat again. Note: If you have neck pain problem, do not do this stuff.  

Recommended: hardness with softness, teach you to practice Pilates Pilates pilates blend of
East and West, made the concept of motion. Westerners have always focused on the ability of
the body muscle training, such as waist, abdomen, back, chest, etc.; and Asians to focus on
breathing and focus on training the mind, that is, meditation, yoga and tai chi is a good
example. Pilates pilates soft oriental Western fortitude combined length of the two, it
moves slowly and clearly, and are necessary for each position and breathing coordination. It
can be practiced at home, without space constraints. So, to find a free, peaceful place in
the lavish blankets, in accordance with the position described in this article, restore
peace and health of the body now!

Foot wrap-around 


Lying on the ground on his back, arms naturally at your sides, knees bent, feet flat on the
ground. Put your right leg straight towards the ceiling, feet tight. Breath, and then shrink
your belly.

Counterclockwise slowly rotate your right leg, keep your hips still. Turn out your legs when
you inhale, turn inward when the breath. Counter-clockwise for 6 times, then clockwise 6
times.
Repeat.

Pilates-style thin abdomen

Pilates exercise is static, pay attention to breathing coordination, can exercise while
listening to the gentle side of music to enter the meditation state, and its function is
also very effective abdomen -

Pilates abdomen basic basic movements>>> 

Lying on the mat, arms placed on the side of the body, a leg lift the other leg straight or
curved place on the ground, tighten the abdomen, lower back close to the ground, circled on
the legs when inhaling, exhale back to the starting point stopped, one way to do 4 to 6
times, then change the direction of circling counter 4 to 6 times.
 

※ Note: Do not rate too much circling the legs, keeping hips stable, hip fixed.
  
Lift upper body, shoulders off the ground, left leg straight, right leg bent, right leg,
hold hands outside of the ankle, medial hand tuck, respiratory exchange of leg 1, repeat the
action, right and left sides of the exchange of 8 10. 

※ Note: Do not relax the upper body, upper back off the ground.

Lift upper body, chest, knees received, the regiment tight body, hands and knees, breathing
extension of the body, breath back to the initial state. Can be repeated 6 to 10 times.

※ Note: The upper body to remain intact, shoulders off the ground, open the body, arms
front to back, and recovered from the next to receive a tuck.

 
The position of the hands and feet immobile, legs bent, left leg front, right leg, the
inspiratory arm support, the body then the body into a straight line, exhale slowly down,
then switch legs practice.


※ Note: The action should be slow and controlled, have difficulty in completion, use the
elbow support on the floor.


Abdomen slender waist with diet: 
Abdomen slender waist of the best drink milk - only two days of each diet. The third four
days to resume normal diet, and then began two days. Usually within the first cycle to see
significant effects of lean belly. If repeated two or three cycles, the effect is more
stable.

Kept thin to thin waist waist yoga

Every woman dreams of a 24-inch waist Ying Ying, but the stubborn fat on the waist, not every woman can be overcome. Yoga thin waist weight loss exercises to help you take the
bucket back, the achievements of your waist dream. 
1, the arch
① prone, belly forward, the thigh surface close to the floor, legs bent, heels close to
buttocks, arms straight and placed in the back, his hands holding the ankles.  
② arms force, lift legs off the ground, try to pull the ankle, the thigh surface completely
off the ground. 
2, Bridge
① supine, placed on their sides, arms straight, right leg bent, soles of the feet touch the
ground, left leg straight and point to the left direction.
② hands grabbed the waist, lift the legs off the ground, pointing to the top of the left
leg straight, bend the right leg placed in the natural air.
③ lower legs and feet bent, the knees bent 90 degrees, while raising the waist with both
hands, try to raise the buttocks. 
3, love of yoga   Cobra
① stomach, abdomen and legs completely touch the ground, arms bent, hold the palm on both
sides of the chest, forehead on the floor. 
② hand off the ground with both hands, lift the chest and head away from the floor,
shoulders back by as much as possible. 
③ hands hands palm down, shore up the body, head to lean back. 
④ arms straight, hold up the shoulder to lean back, the maximum head thrown back, the
Department of Student Groups to open the shoulders.
4, supine
Supine, arms straight, resting on the floor and away from the body. Legs straight and apart
on the floor, relax your body, breathing deeply. 
5, off-type 
① squatting, put your hips as far as possible, Hing Wah Street West from the heel to heel
to touch the buttocks, body bent, thigh, abdomen close to the face, arms and support under
the body.
② slowly straighten your arms, hold up the body, toes off the ground, keep the body
balanced. 
6, prone balanced 
① prone, stomach touch the ground, legs straight close to the floor, the foot Bengzhi,
forehead resting on the floor, chest slightly lifted off the floor. 
② slowly lift your feet off the ground, so that the legs and the floor was 20 to 30 degree
angle can be. 
③ continue to raise the chest off the ground, arms straight and lift off the floor, and
higher than the hips. 
7, fish-style
① supine, legs straight, arms placed under the body, boosting both hands at hips.  
② arms bent shoulders propped up off the ground, his head touching the floor, chest lifted
up as much as possible. 
8, plow 
Supine, back ground, legs straight, arms straight and placed the body on both sides, legs
straight and lift off the floor, until his legs over the head, toes touch the ground, and
placed in front of the head.