It’s easy for women, but hard for men
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Supine bunching (2 minutes) with knees sinking naturally, lie there with your whole body relaxed, and remember not to fall asleep because you are too comfortable
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5
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There is also a pilates group, a total of seven movements
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Sit on a yoga mat with your feet flat on the floor
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Swing (clockwise, counter clockwise each 10 circles) to tighten the abdomen, this action is very simple, but very effective, we do it seriously
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Shoelace (1 minute) lean forward from the waist and lower your head to relax
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In practice, when it comes into contact with the human body, it will massage evenly and gently to promote blood circulation; fourth, correct the posture
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6
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Lie on your back, stretch your arms over your head, bend your legs, hold the yoga ball between your feet, lift your legs, straighten, roll your abdomen, lift your upper body, touch the yoga ball with your hands, and keep your legs vertical with the ground
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Starting from this position, raise your head and shoulders, roll your chest toward your pelvis, hold for 2 seconds, and slowly return to the flat position
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Open your shoulders, cross your hands behind your head, move your feet forward, and lie back
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1
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04 lie flat on the yoga mat, hold the yoga ball in both hands, and lift the upper body away from the yoga mat
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Swan pose (30 seconds left and right) students who feel difficult can fold their feet at a smaller angle
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Adjust 5 natural breaths
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Try to hold on until you can’t hold on
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Let the men around you try
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Well, after talking about the benefits of yoga ball, we’d better lose our stomachs first! 01 ﹣ do flat support, and keep the shin and shin close to the yoga ball
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I feel thin again after practice!.
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Peak relaxation: shake up and down from left to right, relax our feet and hips at random, and relax in place
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Because the force of yoga ball is relatively soft, people with back injury can use it to relieve and rehabilitate; second, train the sense of balance
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Use your consciousness to relax, tense muscles
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Rest
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Raise the left leg until it is perpendicular to the ground, and the right leg can be slightly off the ground
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Yoga ball as a training aid, in addition to being used to thin the stomach, the effect is very good, you will also harvest four unexpected fitness effects
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Pay attention to the shoulder relaxation
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Lean forward with your chest close to your legs, lie down on your stomach and relax
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Repeat 12 times
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In dog up (30 seconds), don’t shrug your shoulders, gently stretch upward and backward, and don’t put too much pressure on your waist and wrist
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Keep your upper body, and after touching the yoga ball with your left foot, change your right foot
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First, relieve the back discomfort
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To keep the ball in balance, we need to use the strength of legs, waist and abdomen to keep it, which can exercise the coordination of the body; third, massage
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Come on, stick to 2 seconds, and you will be beautiful for 1 minute and thin for 2 minutes! 7
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This is the innate advantage of our women practicing pilates
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After practice, you will become a small waist elite
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02
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Once on both sides, repeat 12 times
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Hold for 2 seconds and return slowly
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Don’t bow your back
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Tighten your hips, lift your torso, and straighten your hands until you are in line
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This posture is very good, let us hip line more beautiful, hip more flexible, to feel the muscle and ligament tension and stretch, heart to relax it
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You can feel the progress and change of your body, which will bring you a different sense of accomplishment
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You can’t help sitting up straight, opening your shoulders and correcting your long-standing wrong posture
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4
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Repeat 12 times
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Lie on the yoga ball with your hips up, toes on the ground, hands on the mat, in front of your head
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8, simple bridge (2 minutes) limbs support the ground, tighten the abdomen, adhere to 2 minutes, feel the whole body fat is burning, if the middle really can not support, you can rest, continue! Come on, come on, you are the best
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Students with poor flexibility in one legged skyscraper (30 seconds on the left and right) can stand on tiptoe and practice with the heel off the ground
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2
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Repeat 12 times
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3, butterfly (30 seconds) can feel the upper back is very relaxed and comfortable, the body as far as possible forward, to the limit to maintain
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9
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Keep your feet, pelvis and shoulders in the same line
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Keep breathing naturally
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Pilates are very relaxed, do not force themselves Oh
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Hold for 2 seconds, hold the ball in the leg position, and return the upper body to the original position
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Your little movements on the yoga ball can strengthen your back and abdomen
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