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Archive for the ‘Pilates’ Category

Want to try the benefits of Pilates? Try the following exercise series. Although the results of adaptation, the benefits and challenges quite big. Guaranteed abdomen, arms, buttocks, and thighs you are more toned.

FRONT LIFT / Lunge
Target: muscular thighs, buttocks, calves, abdomen, shoulders

A. Stand with your feet shoulder-width apart, hands beside the body (can while holding the dumbbells, can not). Raise your hands above your head. Palms facing inward. Lift your right leg straight out in front about waist deep until the foot is parallel with the floor.Hold for 2 counts, then drop the foot to the front form a lunge position.

B. When making a lunge, lift both arms to shoulder sarnping to parallel. Hold for 2 counts, then stand up, go back to its original position. Perform 20 repetitions (10 times for each leg) with controlled movement.

Pilates ‘Bent-Knee ROLL-DOWN’
Targets: abdominals, back, shoulders

Sit with your knees bent and arms straight in front dadai Each holding dumbbells (optional) with your palms facing. Drop your body back, hold the stomach. Bend your knees 90 degrees and lift the leg until parallel to floor. Keep a balance on your tail bone, hold 5 counts. Keep your arms and legs remain parallel to the floor.Gently roll the lower back down about 10 inches and hold five counts. Repeat 10 times without lowering the legs or lying down.

LEG PULL / PUSH-UP
Target: muscle chest, back, arms, abdomen, buttocks

Prepared in a push-up position with your palms below the shoulders parallel. The position of the torso straight. Lift your right leg as high as the hip (finger point) or a little higher. Lift and lower your right leg 5 times. Repeat for left foot. Then lift your right leg back, bend your elbows, slowly lower the chest to about 10 cm from the floor. Do push-ups with his right foot raised, alternately with the left foot raised.

KNEELING ONE-ARM SIDE KICK
Target: muscle chest, shoulders, buttocks, thighs

Create a position as if to crawl. Piles of body weight on his left hand and right knee. The palm of the hand parallel to the shoulder.Hold a dumbbell in your right hand (optional) and lift it to shoulder height j. Lift your left leg as high as your hips. Keep your hips, head and arms stable. Kick your left foot out slowly, Do not flinch. Hold for 2 counts. Return leg to starting position (arm position remains elevated), repeat 10 times. Replace with the other side.

Squat CURTSY-SWING ARM
Target: muscular thighs, buttocks

Stand straight with arms straight above your head. Bend your left knee and lift your left leg to hang near the right knee, toe point.Hold your right foot, then step forward left leg far to the side.Tukikkan body down, make a movement such as saluting the upper left leg. Bend your left arm to the front of the body and straighten your right hand upward. Hold for 2 counts. Return the left leg to starting position. Repeat 10 times. Then replace it with a foot / right side.

Plank FRONT / BACK SUPPORT
Target: arm muscles, chest, back, legs, buttocks and stomach

Sit with legs straight and point your toes. Press your palms on the ground, about 15 inches from buttocks. Stomach interested in following the curve of the upper back. Focus your body weight in the hand and lift your hips, forming a parallel line from ankle to shoulder. When lifting your hips, feet flat on the floor. Hold for 2 counts, then return to starting position. Repeat 10 times.