Lie on your back on the mat, lift your legs together, and your legs are at 90 degrees. Inhale, then exhale, raise your head and shoulders, extend your hands parallel to your shoulders, palm down, and pat your arms up and down five times in a row, and inhale for five times to keep your abdomen tight and other parts relaxed, especially your chin. Repeat, 10, arm slapping 100.
2. Lie on your back and stand up straight
Lie on your back on the mat, legs together, toes straight, arms raised, palms extended to the ceiling. Exhale, tighten your waist and abdomen, lift your upper body, inhale when you reach the highest point, and then slowly lower your body to the starting position while exhaling. Repeat 10 times.
Step 3 stretch on one leg
Lie on your back on the mat, bend your left leg while raising your head and shoulders, tighten your abdomen, make your left knee as close to your chest as possible, touch both sides of your left calf with your hands, lift your right leg about 45 degrees off the ground, and straighten your toes.
Inhale, then exhale, change legs, touch both sides of the right leg with both hands, make the right knee as close to the chest as possible, and lift the left leg to 45 degrees from the ground. Alternately, ***20 times.
Precautions for practicing Pilates:
Although Pilates is not limited by space, because all movements are around the "neutral position", although the movements are slow, it is difficult to do seemingly simple movements because of the changes in muscle control, breathing coordination and body feeling. If the action is not in place, it is most likely to cause muscle strain and soreness in other parts, which requires professional guidance.
Practicing Pilates requires concentration on every movement. Once the excess physical tension is eliminated, people's posture and walking will change accordingly. This kind of change from the inside out will make people happy to discover a brand-new self, thus obtaining the greatest spiritual satisfaction.
Refer to the above? Baidu encyclopedia-Pilates