Ballet-style flat belly practical convergence method
09.05.14 / Uncategorized / Author: admin
Ballet-style flat belly practical convergence method
Many fitness experts to find forward-thinking forms from other sports can learn to practice abdominal movements. This practice described in this article is from the “Pilates” (Pilates) action selected. “Pilates” is One way to strengthen the power of ballerina qualities which emphasizes physical and mental exercises to unity.
practitioners in the action should primarily focus on feeling the muscles, rather than just a few times. following are the six Exercise practice
1, “hammock” -. pad capped a big bath towel, sit on two hands, two bath corner Douzhu hindbrain knees, feet flat on the ground inhale. , abdomen and pick up the head, neck, shoulders lifted up off the ground. Hold this position, breathing slowly while kicking one leg straight and the heel off the ground. breath, leg retracts knees posture. exchange do the other side of the leg Note that the order to correct breathing, breath each time to tighten the abdominal muscles inward force
2, “rotary birds” -. supine position with both hands behind knees tuck, tuck call. gas, and lift up the head and shoulder, neck remain natural. inhale legs stretched out, and down into separate scissors. leg and the ground was 75 degrees, 45 degrees right leg with the ground. maintain this position, exhale legs in the air and down the semicircular exchange position inhale, recovered his legs, and then repeat, switching left and right legs
3, supine leg flexion and extension -. supine, arms stretched sessions knee tuck. opened at side as “ten”. abdomen, shoulder to keep touchdown. inhale the knee to the chest collapsed. breath, his legs stretched forward at the top, and lift the head and shoulders, his right hand trying to leg direction of stretch inhale, knees, breath, forced abdomen for doing the opposite, each side 10 times
4, dancers spin Wai … – stays starting position for the right hand, right leg bent Sit on the ground floor. leg bent, knees up left hand side of the move. action began, legs straight, feet one after the touchdown support, muscle force buttocks off the ground, his left arm held high. abdomen, left twist , left arm into the ground to support Yang. eyes looking up. quite hip exhale, inhale down the body. prepared to revert to the situation, after repeat on the other side.
5, fingertip rotor body – stomach, toes touch the ground gluteal muscle contraction palm, abdomen, back muscle force (scapula near the middle), to come forward to the chest off the ground, fingers still touch the ground to maintain balance inhale, stretch the right arm firmly touching. . the back of the head and upper body right thigh while restoring breath, turn right after the start position to do repeat on the other side
6, scroll boating – .. .. Sit up straight, abdomen and legs stretched forward out, feet wider than shoulder width apart, his hands holding a rolled towel in precursors, palms down. collar chest, gluteal muscle contraction. breath, the body slowly back down, but to make it back to relax the psoas muscle development, The maximum angle until you can control stay one second, inhale pull the towel roll to the chest and then exhale, inhale restore the towel over his head, then repeat these exercises should be done in order week 3 .. – 5 The first two actions are starting to warm up the role, after three action more difficult. action required by each doing 10 times (five times on each side), and if start to feel too hard, you can start from 4-6 times in Theres a dance studio mirror practicing the most ideal.
to practice a beautiful addition to a variety of abdominal abdominal exercises, it also requires a long-term aerobic exercise and proper diet. combine all three will Gets the best results
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