Basic slimming Pilates to shape the charming curve of autumn
There are many ways to slim and shape, but Prati has passed the test of time. This activity can target muscle groups and help you shape your body. Prati does not have a large range of movements. There are 5 types of Prati. Exercise helps you lose weight, focusing on shaping your body shape.
1. Simple sitting and twisting
Sit cross-legged on a folded blanket, sit on the blanket with your pelvis, straighten your back. Inhale upwards to lengthen the spine, feel that the spine is moving upwards, and there is a feeling of stretching, and then with the exhale, turn to the right, put your left hand on the right thigh, and put your right hand on the blanket behind you, keep 30 Seconds, and then retracted to perform the opposite direction of movement.
2. Action Seven Maric Three
Sit on the buttocks on the blanket, bend the left leg to the blanket, keep both hips and pelvis equal, press the heel and the surface of the leg firmly against the ground, straighten the right leg, and the toes rise happily. With breathing, twist and twist to the left. Be careful to lift your lower back up, don’t arch your back, keep the whole back vertical, and the side ribs on both sides should also be vertical.
3.Half fish king
This is a more advanced twist style. Sit on the blanket with your right leg folded underneath, your left foot crossed over and placed on the outside of the knee, the sole of the foot rests on the ground, the toes are in a straight line with the knee, with breathing stretch the spine, increase twisting, hold for 30 seconds, then change On the other side.
4. Balad Vaga
Sit on a blanket, and the blanket should be raised to prevent both sides of the pelvis from being equal in height instead of tilting. Keep your legs close to your knees, and then fold your legs above them, with your ankles resting on the soles of your feet, and all your toes resting on the ground. Cooperate with breathing to twist the body, twist the waist and abdomen, increase the vitality and blood supply of the spine. Hold for 30 seconds and then switch to the other side.
5. Side angle twist
Open the legs more than one leg, then bend the front leg 90 degrees, twist the upper body, press the ground with your hand, cover the knee with your right hand, and help the body twist, stretch the left hand upwards, keeping it in line with the spine In a straight line. After 30 seconds, proceed to the other side.
6. Chair Balad Vaga
Sit on a chair, step on the ground with your feet, and make your upper and lower legs at 90 degrees. Prepare a brick to clamp between your legs to fix your pelvis. Hold the back of the chair with both hands, straighten the spine, and rotate the entire spine from the base of the pelvis with breathing.
