[근력]필라테스 -초급 I

[杰馬]

Hip Mobility Exercise

This exercise can be conducted in sets of 4 while alternative legs between repetitions:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. While breathing in, open one knee to the side and slide the foot away from you. Straighten the leg and try to keep both hips on the floor without arching your back.
3. While breathing out, rotate your leg inwards and withdraw the heel, while keeping your pevis anchored to the floor and your abdominals flat.
4. Repeat steps #2 and #3 on the other side.

Leg Floats

This exercise can be conducted in sets of 6-10 while alternative legs between repetitions:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. While breathing in, lift you knee towards you, while keeping the shin bone parallel to the floor. Your thigh and leg should form a 90 degree angle.
3. While breathing out, extend the leg away from you as far as you can, while keeping your pelvis and chest parallel to the floor.
4. While breathing in, bend your leg back towards you, so that you return to position #2.
5. While breathing out, return the foot to the floor (return to position #1).
6. Repeat steps #2 to #5 on the other leg.

Scapula Movement

This exercise can be conducted in sets of 6-10:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. Raise your arms towards the ceiling. Keep your arms slightly wider than shoulder-width apart. Gently nod your chin and maitain stability around your waist.
3. While breathing in, reach both arms towards the ceiling and propel your shoulder blades forward, without elevating your shoulders past your head or moving your neck.
4. While breathing out, retract your shoulders without moving your head, neck, or chest.

Chest Lift or Sit-up

This exercise can be conducted in sets of 5-10:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. While breathing in, draw your shoulder blades down, while keeping your ribcage and pelvis anchored to the floor. You can keep your arms behind your head as support.
3. While breathing out, gently roll your chest forward while dropping your chin gently. Move your lower chest down towards the floor.
4. Breath in and hold this position.
5. While breathing out, roll back down into the position in step #2.

http://www.activefitnessworld.com/articles/pilates/hip_mobility.php