Lie on your back, touch your ears, bend your knees, and hold the magic circle on the inner thigh. Use the strength of abdominal muscle contraction to lift the head and scapula off the ground, or hold the magic circle between your legs and reach the ceiling. Repeat 5- 10 times.

1.2, swan diving

Inhale and contract the back muscles to extend the spine to the ceiling, extend the arms upward on the head side, hold the magic circle with both hands and keep the scapula stable, separate the legs from the pelvic width, and contract the muscles at the rear of the hips and thighs to extend the knees. Exhale, continuously contract the muscles of the back, waist, buttocks and the back of thighs, and dive downward without changing the body shape until the chest and abdomen land and the legs are raised. Repeat 3-5 times.

2. The usage of Pilates leg ring

2. 1, leg extension

A sits on the mat with his spine stretched upward. Bend your right knee, straighten your left leg, apply magic to your left palm, put your hands through the circle, gently pull your left leg closer to your chest, and stretch the muscles and ligaments at the back of your leg. Exhale every time you pull your chest. Repeat 5-8 times.

Bilibili: Put magic on the left calf. After the left hand passes through the magic circle, cross your hands behind your head and maintain a stable standing posture. At the same time, properly stretch the muscles inside the left leg for a period of time.

2.2, side leg.

The right arm is bent and supported on the mat, and the left arm is extended sideways. Straighten your legs to your knees and clamp the magic circle at the ankle on the inside of your foot. Tighten your waist and abdomen, stabilize your torso, lift your legs off the ground, and then crush the magic circle down with your left leg 10- 15 times.

3. What is Pilates Circle?

The official name of Pilates Magic Circle should be "Resistance Ring". It is a pilates training gadget invented by the pilates inventor JOSPH PILATES. This flexible and convenient exercise aid is made of highly elastic glass fiber and was invented by Joseph Pilates himself. The earliest resistance ring is a piece of metal wound in a circle. There are wooden handles on both sides of the metal outer ring, and the metal interface is fixed on one side of the handle with screws. Features: The resistance ring has the characteristics of light weight, simple operation and safe and convenient use. It can provide trainers with training items such as muscle tension, muscle endurance, body balance and body coordination.

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Method of using yoga circle 1

Upper body-chest compression

Start: Put your hands and palms on the outside of the circle. Sit on the ground with your legs bent, your back straight, your feet together and flat on the ground. Stretch your arms on your chest, bend your elbows slightly, and point your thumb up.

Finish: While exhaling, press your hands inward and squeeze your chest. Keep your wrists fixed, your back straight and your abdominal muscles tense. Slowly reduce the extrusion force and return to the starting position.

Waila

Start: Grasp the inner pad with your thumb and fingertips. Sit on the ground with your legs bent, your back straight, your feet together and flat on the ground. Stretch your arms on your chest, straighten your elbows and face the inside of your palm.

Finish: while exhaling, pull the ring outward, bend the elbow slightly and squeeze the scapula. Keep your wrists fixed, your back straight and your abdominal muscles tense. Slowly reduce the tension and return to the starting position.