Many women begin to walk, a large part of the reason is due to insufficient body balance. Xiaobian teaches you to shape the balance exercise at home. After practice, you can fully feel the stretching of the body and skin, experience the joy brought by the balance of the body, enhance the muscle strength of the body, and improve the balance of body and body.
Correct posture and pelvis, and use the core muscles as the axis of the body to balance the body. It should be noted that the pelvis is the axis of the body, and the pelvic tilt affects the body's skew and causes the body to become unbalanced. Balance refers to the balance of front and left body strength, balance and flexibility, and is the premise of correct body posture. The dancers are very slim because their body's front and back strengths are balanced and their body shape is elegant.
Basic posture
Sitting, the pelvis is perpendicular to the ground
On the back, the pelvis and the ground remain parallel. Do not bend your shoulders and press the shoulder blades down.
Abdomen, the navel is shrunk, and the abdominal muscles are lifted from bottom to top. This is the basic posture of Pilates. That exercise is very troublesome mm, even if it is no time to spare can also take advantage of the fragmented time to carry out this action abdomen. Stick to it, the abdomen will definitely become tight.
In Pilates, the basic movement of this abdomen is the key.
Breathe
Pilates mid-chest is the most basic. Be careful not to bulge. After inhaling the breath from the nose, check if the left and right sides of your ribs are widened. When the breath is spit out from the mouth, the abdomen contracts.
Pelvic adjustment
1. Sit on your back.
2. Tilt the pelvis slowly, let the pubis in the direction of the face, and the waist bones close to the ground. The exhalation is tilted and the inhalation is restored.
Basic articles - hip bridge action
1. Starting from the pubis, the back bones are lifted from the ground, and the body parts of the shoulders to the knees are lifted in a straight line. Then the hips are gently tightened, and the thighs are straightened and kept in this state for a few seconds. When you put it down, the back bones are going down one by one.
2. Repeat the upgrade. This is the care of the spine and the improvement of the hip circumference. Prepare for inhalation, exhale and lift, then inhale and prepare for exhalation. By improving the softness of the back bone, it can improve the back of the back and prolong the back bone.
Upgrade articles - hip bridge + legs
1. From the back bone to the knee to form a slash, keep the pelvis elevated, abdomen to feel the center of the body, while the single leg shifts the center of gravity of the body, the single leg straight upwards.
2. The thighs on the other side are raised to the same height and straightened. The point is that while the one leg is raised, the buttocks should not move down. At the same time as the abdomen, only the legs are lifted.
Side plate support
1. Bend your knees, elbows, pelvis and knees in a straight line.
2. The elbow is placed under the shoulder, with one hand placed at the pelvis, abdomen, and the pelvis and the ground perpendicular.
3. As shown in the figure, lift the pelvis directly above. Inhale and lift up and exhale. Prepare for inhalation and exhale. After getting used to it, keep it 2~3 times after lifting.
After the above actions can be easily done, straighten the legs, cross the toes, and lift the buttocks.
This action should pay attention to the stability of the trunk and shoulder blades, remember not to shrink the shoulders.
Improved flat support
1. Kneeling, then put your elbows under your shoulders to support your body. The body is in a straight line. In this state, raise your hips and do not let your hips collapse.
2. Then if you want to challenge yourself, raise your hips and lift your legs.
This action is to stabilize the trunk and shoulder blades. The main point is to stabilize the shoulder blades, abdomen, and support the body with the abdomen.
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