Pilates is a special complex exercise main condition in which the concentration of human on their own the respiratory rhythm. Another important point of Pilates is not the number of sets per exercise, and correct technique in the performance. Especially important these principles in terms of compliance with the complex Pilates for abs.

the fact that the correct technique is able to give a much greater effect on abdominal muscles, rather than a large number repetitions in a particular exercise. Repetition train statics muscles stomach, and compliance with the rules of execution responsible for the effective operation and growth muscle fibers.

the human Desire to have perfect muscles belly is one of the most popular among people who do Pilates club, Ten–Chi. We combined the basic exercises of Pilates for belly so that the people attending Pilates classes in our club, reached maximum effect in a short period. The following are the key exercises of this complex.

the Complex of exercises of Pilates for the press

Exercise "Hundred"

You need to lie on your back. After this, lift your legs so that they were on the ground level or at an angle 45 degrees. Now lift your body so that the blade does not touch to the floor. Hands should be extended along your sides, palms in this case downward. Straight arm lift on a small elevation upwards, and after return to the starting position.

Exercise to "rotate the feet"

Lying on your back, raise your right leg so to between her and the floor surface formed angle at ninety degrees. Start doing a raised leg in a circular motion: first the right and then left. In each direction six times. The same exercise again and of the left leg. After you've made a circular motion with both feet, lift them perpendicular to the floor surface and do rotation two legs at the same time. If the exercise is too difficult, simplify it, substituting the hands under the buttocks.

Exercise "Curl"

One of the most effective exercises in complex Pilates for abs, aimed at building up the abdominal muscles. After you lie on your back, bend your knees and put your hands behind your head. Alternately tighten one leg to the stomach, and the other straighten. At the same time with the feet follow twisting of the body — the left elbow should pull to the right knee, and right — to the left.

 

 

 

 

see also:

Master class on Japanese calligraphy: three types of writing hieroglyphs

Principles of Aikido: explanation of the basics of using the etymology of the term

 

Martial arts