Has oxygen movement has very better of burning fat effect, has oxygen movement means of is using to General muscle of movement, including slow run, and fast go, and swimming, and mountaineering, and riding bicycle, and has oxygen dance,, and for of time at least to continued 12-15 minutes above, to effective combustion fat, should continued for 30 minutes above, or day within cumulative to 30 minutes above is effect. In addition, the strength is not too much of the campaign. When doing aerobic exercise does not have to too intense, usually a little catch, but also speech, if excessive, may become anaerobic exercise, can easily cause injury. Don\'t forget before aerobic exercise before warm up and cool down may not be less after, otherwise easily cause injury (this paragraph is taken from a magazine, July 2004, August).
Aerobic exercise can burn fat effectively, but to further sculptures the body curves, Taiwan Adventist Hospital weight control class fitness guide coach Lai Fangzhen said bilatisi movement (PILATES) is a good choice.
What is bilatisi?
Lai Fangzhen said bilatisi sports can train core muscle group (transverse abdominal muscle), and pelvic muscles, not only contribute to postpartum MOM strong spine, the pelvis reply prenatal State and sculptures-perfect body curves. In addition, bilatisi can also improve low back pain, and injury prevention.
Characteristics of the bilatisi movement:
1. precise and does not seek fast:
Lai Fangzhen teachers, general physical fitness movement often require only finished action could ignore actions are done correctly, but bilatisi not for actions done faster, but do the action correctly, at the same time rather than doing faster.
2. Emphasizes the central parts of the body:
Regardless of any action, by the side observation body, body header to the neck, shoulders, back, waist, buttocks should have a line. In addition, campaigns are required to always remain in the narrow Web State, regardless of the State body in preparatory actions or suction force, had to be stuffed stomach need not be relaxed. Exercise when placed next to the body mirror, observe their body lines and posture is correct.
3. each action is not fixed:
Due to the muscle strength of each person different, when you start, as long as his body can load stage, after gradually increasing difficulty.
Standing preparatory actions:
Body from head to foot line, toes and knees toward the front, and with the same width of the pelvis.
Stretching exercises:
Before you bilatisi, you should warm up and stretch, to prevent possible injury, each stretching exercises do about 15-20 seconds.
1. head: head gently swing right and left; head horizontal rotation without the need for 360 degree rotation.
On the arm at the shoulder on, go ahead and go back.
2. shoulder arm stretch:
Step 1: right hand straight, from bottom to top on the left hand hold the right elbow, shoulder to keep at this time to relax and do not go under the shoulder.
Step 2: push the right elbow to the left, stretching arm back and shoulder muscles, for about 20 seconds and then replaced the implementation on the left hand.
3. side waist: hands open parallel to the ground, turn to the left and right, respectively the upper body, lower body to maintain fixed, outside ass not warped.
4. shoulder arm stretch: stick back away the Chin, on the left hand up against the right elbow, slightly to the side wing right hand upper arm muscles.
5. turn the ankle: ankle rotation ankle and hands, but turning the ankle from the ground to avoid toes go too fast.
6. the activities of knee joint: feet open, squatting the knees down slightly around the ring before and after, but allowing the knees not exceeding toe.
7. shoulder: mining basic stand, on the arm at the shoulder, and forward rotating. , Then backward rotation.
Box：
Normally seated when watching TV do the maintenance of the narrowing the habits of Web, out time can be three to six abdominal breathing (breathing breathes out), or maintain narrow abdominal action 30 seconds, but do not want to stop breathing. These methods will help firm stomach muscles.
A, abdominal sculpture
(A) leg flexion sit up
Step 1: your knees back lying on the sports mats, feet slightly open wide with hip, keep toes, knees towards the front, feet flat stick ground, his hands Palms placed on both sides of the neck, inspiratory reserve.
Step 2: breathes out, abdomen force, slowly lift the shoulders and neck from the ground, relaxing keep head on drop.
This action is the training of abdominal muscles, but there are many people in the head off to use the muscles of the neck, thus reducing the effect of abdominal exercise, to avoid this, you can have a light hand on the chest, ears back, gently den or living in the head. Abdominal muscles for poor people, forward through the hands can be placed or posted live legs, and may also ask other people applying pressure on the toes, reduce the difficulty.
Sit up stressed knees due to prevent too much of the low back pressure; Similarly, many standing actions require the knees slightly bent, but also to prevent knee under too much pressure.
(B) trunk v sport
Step 1: sits on the sports mats, legs bent, knees together, heel point, hands lightly hold the posterior thigh, waist shrink force upright, and determine the ischium sitting on the floor.
Step 2: hands open at the sides, to forces to stabilize the body of the torso, waist, then body slowly lay back, keep the back bent and static 5-10 second, do the movements combined with breathing is not holding back
Gas, slowly back to the ready mode (step 1).For this action, gently point heel which should be taken as long as you can, your feet do not force, but dependent on the power of waist and abdomen to. Poor muscle strength or beginner, back elevation can reduce the rates of, or in the back cushions pillows, reducing the difficulty of this action.
(C) elbow brace bar (exercise abdominal and back muscles)
Step 1: body mining kneeling posture, arm before contact with the ground, just below the elbow in the shoulders, fingers crossed, shoulders relax shoulders (month) bones back under pressure, to stability and body. Head, neck and keep the centerline stretch.
Step 2: back stretch on one foot, and toe support and maintain the stability of the hips, pelvis, abdomen adductor, another foot and then the next straight legs put together, supported by legs and arms before the body.
This action waist is unavailable when subsidence, body maintain a straight line from head to waist, maintain this action 30 seconds, then progressive maintained to 1 minute, still remains when breathing, about 3-6.
Second, hips and legs
(A) Yang lie bridge (side line after sculpture of hip and thigh)
Step 1: back lay hands naturally placed on the body side, feet slightly open wide with hip.
Step 2: buttock contraction of pelvic lift off the ground, raised to the highest point of clip-hip, and keep the head, neck and shoulders relaxed.
Step 3: hips slowly down from the highest point-and-drop to near the floor, but does not touch the ground, then continue on to the buttocks. Repeated 15-20.
Action Essentials: when on the feet to lift must be caught his legs, rather than the legs open. Exercise in the early days when clip previous small pillow between the legs or tray, ensure that extend into the inside of the legs muscles.
(Ii) leg squat (exercise inner thigh and gluteus maximus muscles)
Step 1: take the stand, feet open and the match wide open toe you want out of about 45 degrees, knees remain slightly curved, open hands raised to shoulder height, preparatory to the tightening in the stomach.
Step 2: upper body maintain poise, the body slowly squat down, knees and feet shoulder in the same direction, knees bent to 90 degrees around, but not more than the toes. You can feel the stretch on the inside of the thighs, then slowly got up and shrink-inner thigh and hip shrinking Web Clip back into preparation (step 1), repeat 15-20 times.
Error action: when you squat down or up the body, head, neck, back, still need to maintain a straight line, not warped buttocks.
This action required for stability rather than shrug the shoulders; hands on his hips; still to maintain a straight line when squatting down, get up body when you keep your web clips-hip movements. Poor muscle strength by squatting can be selected when having to squat is too low.
(C) T pose
Step 1: basic stand. Hands on the waist, back-and-drop to the toe of the foot contacts the ground right, the left pedal to keep the knees slightly bent, slightly tilting forward through body weight, shrinkage abdominal muscle, shoulders relax for preparation.
Step 2: right foot backward extension-elevation, at the same time the body tilted forward to the whole body is parallel with the ground, rendering letters t-shaped. Still 20 seconds or 3-6 breath, then step implementation.
Make this action necessary to maintain body balance, and straighten the back muscles and not stoop, eyes open ground, front of the head and neck, extending towards the rear of the foot. Standard although the posture is the entire body completely parallel to the ground, but individual visual strength situation tilted to the angle they can afford, but still need to keep a straight line.
(Iv) side leg lift (stretch gluteus maximus muscle, back, back of the thigh muscle)
1. stand. Hands on waist, legs open wide with hip, knees remain slightly curved, the right foot to elevation of about 45 degrees to the right, knees and toes towards the front row.
2. mining lateral position and posture. Straight left foot, right foot down on left foot raised approximately 45 degrees, up, down 20 times in a row, and back to the foot.
When two actions are repeated this, raise the feet without landing.
Error: lie down when the lifted leg, put forward through the foot-and-drop on the ground.
Third, the waist action
(A) standing rotating
Basic stand. Legs open with shoulder width, inspiratory shrinking Web clip to hip, hand towel, keep the match wide, stretched tight hands straight and shoulder-high, and in parallel with the ground. Upper body remained stable, right, rotating the shoulders balance not shrug. Rotation angle Visual personal health, and gradually increasing rotational amplitude. Finished right after the finish to the Middle, then turn left, repeated 3-5.
When you pull towels swivel, go to the levels themselves can bear, then slowly increasing difficulty, lumbar go to the rear, and is still in action. Note When you do this, the toes and knees remain forward and not followed the waist backward rotation.
(B) standing under lateral bending
Step 1: basic stand. Feet slightly wide open match, breathe your web clips-hip, hands on both sides of the thighs.
Step 2: first from the right beginning, eyes straight ahead, under body upper body to the right side, right hand around the thigh to drop shoulders balance is not tilted forward, to individual limit fixed stops, then returned to the Middle for the left to continue.
Camber\'s side of the bottles may hand, strengthening the power of drop down. Personal ability decided to turn the Visual range, softness, the better, to go more later.
(C) seated twist
Step 1: basic posture with back straight, head and neck raised, shoulders relax abdominal contraction.
Step 2: hands holding a tray or other substitutes,
To transfer the body to the right, place the tray on the ground, remains about 10-15 second, after returning to the Middle, then turn left, repeated 3-5.When continuous training places the tray in more distant locations.
(D) this is Shimo action? Steps are correct?
Step 1: mining lateral position and posture. In front on the left hand, right hand forward on the flat on the ground, your feet put together, on the left hand to lift off the ground.
Step 2: on the feet to elevation. Repeating several times?
Four, the arm movement
(A) the former arms (items (macro) biceps)
Step 1: basic standing legs open with shoulder width, fist hand hands out, or Bao-bottled water loading.
Step 2: relying on tight and stable body of elbow, raise arms until high with shoulder, and then slowly down, repeatedly 12-15.
(B) push wall movement (strengthening the arm, chest muscles)
Step 1: stand facing the wall, about an arm distance from walls, arms straight, palms flat on the wall, and shoulder high.
Step 2: bent elbow, forehead to the top surface close to, maintain back upright, and push back on the body, until the arms straight, about repeated 10-15.
Arm clamp body you want fixed on! Movement is the arm muscles.
