Today Xiaobian teach you the most six Pilates to help you lose weight action, as long as you practice this group of actions every day, only 7 days, you will be able to find significant changes in their body, only 1 month's Time, you can make you have a charming and healthy body, and you will find that your mood is getting better, and even the skin is getting younger and younger Oh!
Shoulder support
Efficacy: Practice this action can help you effectively burn abdominal fat, fat off the belly, but also to make the muscles of the back and buttocks to exercise, so that the body curves look lively and tight.
step:
(a) sit flat on your back, relax your body, then bend your knees, place your hands naturally on both sides of your body and breathe slowly;
(b) hold your breath and silently count 1, 2, 3, 4, 5, 6 in your heart;
(c) exhale slowly, raise your hips slowly as you exhale, and support your body with your shoulders until your knees and neck remain in line (the back leaves the ground) and return to the starting position; (d) repeat 10 Times for a group, repeated 3 groups.
Special exhortations: In the process of practicing this action, you can imagine your body as an arch bridge, imagine your body is very strong and firm, this psychological hint allows you to do more standard movements to maintain a longer time, burning More belly fat.
2. legs painted circle:
Efficacy: Practice this exercise can exercise your waist and buttocks muscles, not only burn excess fat, but also to create a very fascinating waist and hip curve. Moreover, this exercise can fully exercise the hip action, improve psoas muscle Symptoms of strain, relieve various waist pains and discomforts.
step:
(a) sit flat on your back, relax your body, pull your legs together, and place your hands naturally on either side of your body;
(b) Raise the legs up close together until they are 90 degrees perpendicular to the body, then rotate your legs first 5 turns in the clockwise direction and 5 turns counterclockwise and then lower your legs to the starting position ;
(c) clockwise and anticlockwise rotation of five laps for a group, repeated 3 groups.
Special caution: rotate your imagination when your legs is a brush, circle in the air, pay attention to practice to keep their legs close together, knees straight. After you practice practice can also increase the difficulty of practice, with your feet Live a small puppet to increase the tightness of the leg muscles, so fat burning better, there are unexpected thin legs effect Oh.
3. Side kick up and down:
Efficacy: Practice this action can effectively exercise the inner thigh muscles rarely exercise to the same time, this action can also help you tighten the upper arm 'butterfly sleeve' Oh!
step:
(a) lying on the right side, supporting the head with your right hand and your left hand on the chest supporting the ground;
(b) Kick up the left leg with force, then slowly lower it and repeat 10 times;
(c) replaced by lying on the left side, with his left hand support the head, his right hand on the chest to support the ground;
(d) Kick up the right leg with force, then slowly lower it and repeat 10 times;
(e) Left and right side of the kicking practice after 10 times as a group, repeated 3 groups.
Special caution: Kick attention to keep the body straight, upper body can not forward, buttocks can not backward 撅 Oh.
4 side kick before and after:
Efficacy: Practice this action can help you create a tempting expanse of the waistline, but it can also help you enhance the hip curve, to eliminate leg fatigue and edema.
step:
(a) lying on the right side, supporting your head with your right hand and your left hand resting on your chest supporting the floor, keeping your legs stretched and straightened;
(b) lift the left leg above the buttocks, and then kicking the leg to the front, and then kicking the leg behind, kicked 10 times repeatedly;
(c) replaced by lying on the left side of the body, with his left hand support the head, his right hand on the chest support live on the ground, keep your legs stretched straight;
(d) Raise your right leg to above the buttocks, then kick the leg in the front direction, kick your leg to the back and kick 10 times repeatedly;
(e) Left and right side of the kicking practice after 10 times as a group, repeated 3 groups.
Special caution: kick the legs should pay attention to straighten their legs, and then imagine their legs swing as antique pendulum before and after.
5 sideways legs:
Efficacy: Practice this action can promote fat burning legs than running and cycling stovepipe better effect, but it can help you solve the problem of calf edema.
step:
(a) lying on the right side, supporting the head with your right hand and your left hand on the chest supporting the ground;
(b) Raise left leg to contour with buttocks, then extend leg outward, forward for 5 turns and then reverse for 5 turns;
(c) replaced by lying on the left side, with his left hand support the head, his right hand on the chest to support the ground;
(d) Raise your right leg to equal height with your buttocks, then extend your leg outward, forward for 5 turns and reverse for 5 turns;
(e) left and right side are respectively forward and backward five laps after 5 laps after a group, repeated 3 groups.
Special caution: pay attention to the time is the whole leg turn, not just ankle Oh.
6. hold their legs kick:
Efficacy: Practice this action has the miraculous efficacy of preventing chest sagging, but also to help you improve calf leg type, so that the calf lines become strong and firm.
step:
(a) Knead on your knees, lower your upper body, hold your hands with both hands (keep your arms straight) so that the buttocks and thighs are perpendicular to each other at 90 degrees;
(b) cross the left and right legs straight pedaling, repeated kick 10 times as a group, repeated 3 groups.
Special caution: kicked back to completely pedaling straight, feel the body muscles stretched stretch feeling.
