In recent years, Pilates has swept the world and become an extremely popular school. This training method derived from rehabilitation medicine can not only help injured athletes, but also shape their posture. The most important thing is that it can make the core muscles of the trunk more compact, so it also has the effect of thin abdomen. Even better, it can be achieved without very high intensity, and it has become the best training method for many people who pursue a better figure. Pilates mainly trains deep core movements, many of which are "centrifugal contraction", which is different from the "centripetal contraction" of general weight training. Pilates will not make muscles fat, but will be stronger and longer, so it can modify the body lines and make the body curves better. Pilates can also make limbs more active and move more smoothly, and through the training of deep core muscles, we can make our body posture more correct and beautiful. Pilates, emphasizing concentration, connects body and mind through gentle and smooth movements, achieves the effect of balance between body and mind, frees oneself from stress and enters a state of unity of body and mind. Like yoga, Pilates attaches great importance to the coordination of breathing, which has a key influence on the rhythm, relaxation and control of the whole training process. When doing Pilates, please breathe with your abdomen. When doing abdominal breathing with diaphragm, it also has the effect of exercising deep core muscles. Breathe naturally, slowly and deeply, and cooperate with every movement of the training at the same time, but please note that Pilates does not focus on the movement of the abdomen when breathing, but naturally expands its chest outward, which will not affect the movement. The following are a set of simple, convenient and effective demonstrations by the tall and personable Maggie teacher. You can practice more at home at ordinary times, and over time you will definitely achieve the effect of sculpture!

Maggie, a popular teacher in major classes and activities, took everyone to do a set of Pilates training for sculpture posture and thin belly. Check point! The duration of the course is 5 minutes. Yoga mats are recommended. The best time to practice at night is to stay focused and keep the core stable and balanced. Precautions Adjusting the rhythm and breathing can achieve the best results. Horizontal functional sculpture figure, thin belly.

1 Roll up This is a warm-up action beforehand, which can increase the mobility of the spine, lower back and buttocks and make the follow-up actions smoother. Laying the yoga mat flat on the ground before starting can not only facilitate positioning, but also cushion the extrusion friction between the spine and the ground, making the whole set of movements more comfortable. Pay attention to keep the speed slow, control the movement, and don't let the spine and neck be stressed too much when the back rolls back to the mat. Step 1: Lie flat on the yoga mat, lift your feet to your chest and tuck your knees in your hands. Step 2: Roll up the body with the core muscles and buttocks as the fulcrum, and pay attention to keeping the spine straight and not excessively bending. Then lower your body back to step 1.

2 Tightening the abdomen can establish core stability and exercise the rectus abdominis, transverse abdominis, oblique abdominis and pelvic floor muscles. Step 1: Bend your knees and lie on the yoga mat, put a yoga brick between your legs to help stabilize, put your feet flat on the ground and put your fingers on both sides of your head. Step 2: Curl from the core, lift the upper body and lower limbs off the ground at the same time, keep the abdomen tightened and the chin slightly retracted, and pay attention to the yoga bricks between the legs. Step 3: Depend on your own stability, keep the action of step 2 for a few seconds, and then slowly return to the posture of step 1.

3 Sine leg strength One-leg stretching can establish core stability, increase body coordination, and exercise upper arm muscle, rectus abdominis muscle, transverse abdominis muscle, internal oblique abdominis muscle and pelvic floor muscle. Step 1: The upper body is the same as the last movement. Put your hands on the sides of your head, lie on the yoga mat, and lift your legs off the ground. Step 2: Draw a big circle with your hands, lift your right foot to your chest, put your left foot down, straighten and keep it off the ground. After drawing a circle with your hands, touch the heel of your right leg and keep your left foot parallel to the ground. Step 3: Put your hands back to the top of your head and change your movements from left to right at the same time. Repeat the circular motion in step 2 and return to the left heel. Repeat steps 2-3 several times.

4 bicycle crunching can integrate the softness, endurance and mobility of the body. Be sure to pay attention to the correctness of the action when doing it, and remember to avoid shaking your head when twisting to cause excessive tension in the neck muscles. Step 1: Keep the same initial action as the previous one: lie on your back on the yoga mat, put your hands and fingers at your sides, and lift your legs up. Step 2: Use the core output to lift the shoulder off the ground, start to rotate the upper body clockwise, retract the left elbow and lift the right leg to the chest, with the left elbow as close as possible to the right knee, and at the same time straighten the left leg into a straight line and keep it parallel to the ground. Step 3: Switch sides, bring your right elbow to your left knee, and at the same time straighten your right leg and keep it parallel to the ground. Repeat steps 2-3 several times according to your personal ability.

5 Bridge Pose Bridging This is the simplest and most effective action to start the lower back and buttocks to stabilize muscles, and it is one of the most important core stabilization actions. Bridge helps sedentary people to improve their posture, help their spine return to normal, avoid sedentary soreness and tighten trunk muscles. Step 1: Lie on your back on the yoga mat, bend your knees, put your hands on your sides naturally, keep your head and neck relaxed, put a yoga brick between your legs to help stabilize your body, and lift your hips slightly off the ground. If beginners want to strengthen stability, they can put their hands and palms down, which can help the body to remain stable when getting up. Step 2: Tighten the core muscles and slowly lift the hips until the shoulders and knees are in a straight line. Hold this action for a few seconds, and then return to the posture of step 1. Be careful not to arch your upper back when doing this. If the ability permits, you can challenge the advanced action: one-legged bridge. Step 3: Lift your right foot until it is in line with your torso. Hold this action for a few seconds, then put down your right foot and return to the second position. When doing the action, you should pay attention to gently clamp the yoga brick, don't let it fall, and don't need too much force to avoid destroying stability and balance. Step 4: change sides and lift your left foot, keeping your left foot in line with your body. Return to the posture of step 2. Repeat steps 3-4 several times according to your personal ability, and then put your hips back on the ground to rest.

6 Superman Superman This action can strengthen the muscle groups and stability related to the spine, and at the same time establish the muscle strength and stability of the buttocks, lower back and shoulder joints, which is very helpful for modifying the lines of the buttocks, abdomen and waist. Step 1: Take a four-legged kneeling posture on the yoga mat, keep your knees just below your hips, keep your legs at 90 degrees, keep your spine stretched, tighten your abdomen steadily, keep your wrists just below your shoulders, put your palms flat on the ground, and point your fingers straight ahead. Teacher Ma G warmly reminded: "Spread your fingers, scratch the floor slightly, and disperse the pressure on your wrists. 」? Step 2: Tighten the core, lift the right hand upward, and straighten the left leg at the same time, so that the right hand and the left leg are in a straight line, keep this action for a few seconds, and then return to step 1. Step 3: Change sides and raise your left hand and right foot into a line. Stay for 5-8 breaths according to your personal situation.

7 Superman tightens Superman's belly. This action is based on Superman's style and belongs to a slightly advanced action, which is very helpful for tightening hips and abdomen and waistline. Step 1: Take the superman starting posture, kneel on the yoga mat with four legs, and then bring the left hand and right leg to the abdomen and chest respectively, so that the upper body is slightly curled up and the head is retracted. Step 2: Tighten the core, lift the right hand upward, and straighten the left leg at the same time, so that the right hand and the left leg are in a straight line, keep this action for a few seconds, and then return to step 1. Step 3: Change sides and raise your left hand and right foot into a line. Repeat 6-8 breaths, 2-3 breaths. Step by step.

Product supply/? Agoy comes from Agoy in London, England, and was founded in 2000. The founder is Howard Napper, a talented model of London fashion show, and he himself is a photographer. Now he is not only the creative director of agoy, but also teaches yoga in London. Agoy is written in reverse from yoga. From the choice of materials, aesthetic design style, to recycling, requirements for functional quality, respect and protection of the environment, every detail has a story that agoy wants to tell. Related products agoy college yoga mat agoy treasure yoga brick Taiwan Province province general agent //JaJaJam venue provides /Nomadom factory Norma yoga.

About the normal education of demonstrator Maggie? Volleyball player origin? Certificate of Leisure Sports Management Department of Taipei University -Yoga RYT200hr TTC Certified American Yoga Teacher-Pilates Pad B.C Certified Pilates Pad Coach -FLEXI-BAR Certificate. International coaching certification-anatomical training and muscle energy. Skill. 16 atomic train and muscle energy technology-Thai massage yoga workshop-Thai double yoga workshop-animal mobility certificate 20 17 Shanghai. -Space Yoga Experience Small Class Nomadic Yoga & Hidimunity Workshop; Dance Noma Dance Yoga Classroom Play Yoga Classroom Lion King Studio Forest Running Station Running Base Zhongzheng Sports Center UGym Weideworth Gym ACED studio Jupiteroom Activity -Lululemon Taipei Community Public Welfare Class Cooperative Teacher -20 17 Adidas Aidida Women's Training Camp Yoga Instructor-Taihu Brewing Taihu Fine Brewing 20 1 7 Xisinan Village Beer Village Yoga Instructor-Easygoga Taiwan Province Yoga Cooperative Teacher (dominated by double * * * yoga and large-scale autumn activities)-Yoga Team Leader of Zhongzheng Sports Center -W