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If your yoga practice involves repeatedly entering and exiting down canine and crocodile poses, then maybe you are facing or about to face wrist pain. When I teach seminars to teachers and students who are eager to improve their practice around the world, about 25% of the students admit that they feel wrist pain during vinyasa. If you study the anatomy of the wrist, it is not difficult to find that the wrist is structurally prone to injury, whether it is due to improper weight transfer or repetitive movement.

There are many movable parts of the wrist. Including the two bones of the forearm: radius and ulna, they are closely connected with three of the carpal bones (eight in total). In addition to connecting the other wrist bones to each other, they are also connected to your fingers. In addition, there are many ligaments that connect these bones together, and muscles and tendons wrap around these bones and are responsible for moving the wrists and fingers.

In our unavoidable, wrist-bearing movements, due to the inherent intricacies and loss of position of the wrist bones, ligaments and muscles, it is particularly easy to trigger wrist pain. Two of these situations are quite common. The first is the so-called ulno-carpal abutment syndrome (ulno-carpal abutment syndrome), which means that the pressure is concentrated where the ulna and carpal bone meet, that is, the side of the wrist near the little finger. This usually happens when the shape of the ulna is abnormal-it is innate and only accounts for a small percentage; or we repeatedly turn the wrist outwards (turning to the little finger side) during weight-bearing movements such as the downward dog pose. ).

The second common condition is tendonitis, which, as the name suggests, is inflammation of the tendon. It is usually caused by loss of alignment or improper weight transfer in the fully extended wrist joints such as crocodile pose. Chronic wrist injuries are quite common in yoga practitioners who have loose ligaments and excessive activity. This can cause inflammation, pain, and even arthritis.

Amazing secrets to protect your wrist

Surprisingly, the key to protecting your wrist comes from a strong core! Empirical medicine shows that a strong core can increase the performance of the shoulder rotators. These muscles stabilize your shoulders and reduce the load transferred to your wrists. Conversely, in crocodile poses and other movements, the core is weak or the core is not activated, which will reduce the stability of the trunk and shoulders. If the core is weak, there will be a strong shear force transferred to the wrist, especially during the movement transition. So let’s think about the ubiquitous sequence of “down dog pose-crocodile pose-upper dog pose-lower dog pose”. Whenever you repeat it, your wrist has been bearing weight during this process. Over time, in the absence of support, it may cause the aforementioned damage. But in practice based on vinyasa, if the core and shoulders can share the pressure in a timely manner, then the load on the wrist can be minimized.

|Safe practice on the mat

In Part 2, you will be taught to use phased exercises to strengthen your core, shoulder rotators and wrist muscles.

Note: People who are suffering from wrist pain should consult a medical professional. Avoid weight-bearing wrist exercises until the pain disappears.

Remember that in our school days, teachers often asked to do sit-ups in physical education classes, but many studies in recent years have found that abdominal crunches seem to be withdrawn, which is a good thing. But this is not that you should never do it, it just means that you shouldn’t just do them. Abdominal sit-ups for abdominal contraction are mainly aimed at your rectus abdominis (that is, the six-pack abs that you dream of), the role of the rectus abdominis is to bend your torso forward. Unfortunately, when you are sitting, driving, leaning forward, or standing, your tailbone is already underneath. Over time, repeated curvature of the spine will disrupt the curve of your natural lumbar spine, which will reposition your intervertebral discs in relation to each other, causing compression where the discs should not be compressed.

Everyone wants a flat abdomen, but the worst way is to deliberately contract the abdominal muscles. This will put your hips and spine in a curved state, preventing them from reaching a neutral position. A healthy abdomen serves as a stabilizer for the back, not as a driving force . Therefore, when it comes to core muscles, we need to create stability and balance exercises between different levels.

Before you do anything to your core muscles, you need to develop core awareness . You can spend some time studying the actions of different muscle groups and the relationship between them. After all, nothing in the body operates in isolation. If you observe the cross-section of your abdomen at the level of the third lumbar vertebra, you will see how they wrap your abdomen and move your torso. Each has a main function, but they also help each other in many ways.

Core muscle-cross section

The transverse abdominis muscles compress the inside of the abdomen and contribute to the stability of the overall core. This muscle is the deepest in the muscle group and is hard to feel. It plays an important role in forced exhalation, so if you want to feel it, cough a few times on purpose. This is why when you are sick and coughing, these muscles will sore or cramp, which can cause back pain. To give you a clear understanding of the transversus abdominis, try to do this: sit up straight and breathe deeply. When you exhale, hug your waist from the front, side, and back at the same time, just like tightening the tights around your torso when you inhale. You can do this in any yoga posture, which will help you increase awareness and stabilize your core.

The rectus abdominis bends the trunk. If you shorten the front half of your body and turn it forward (as you do when you contract your abdomen), you will feel it working. In the case of unbalanced other actions, you can’t do too much.

The erector spinae muscles stretch the spine. Their job is to bend the body back to an upright position and then bend it back. For most of us, these are very important exercises, because we sit for too long to make our back weak and painful. The trick here is to make sure that every time you bend backwards, you spread the curved curve across your lower back instead of rotating at one point-so that you will strengthen the muscles evenly. Forcing yourself to do yoga poses (such as cobra) with your arms can interfere with the exercise of the back muscles.

The curve needs to be distributed throughout the back to strengthen the back muscles

Although the internal oblique muscles are slightly different from the external oblique muscles , they are difficult to distinguish. Every time you turn your upper body, you will feel the muscles on one side of the torso stretching and the other side contracting. The oblique muscles also flex your trunk sideways (in this case, with the help of the quadratus lumborum muscle ).

You will notice that the psoas muscle also appears on the upper cross section. Although technically speaking, the psoas muscle is considered to be the hip flexor, the psoas muscle (along with its partner iliac muscle) plays an important role in stabilizing the lower back. After all, it connects your legs and spine. Sitting for a long time, excessive lumbar flexion, and pulling on the spine can cause muscle tension. I found that students often confuse the psoas muscle with the rectus femoris muscle, which is closer to the surface than the psoas muscle. If you lift your knees and feel the muscles in the buttocks crease contract, this is not your psoas muscles, but the rectus femoris (part of the thigh muscles). Because they all bend their hips, it is difficult to feel one of them functioning without the other.

So, when it comes to your core muscular system, these are the main players. If you are aware of your movement in yoga practice , you may be involved in most of these muscles when you bend forward and backward, turn around, and twist . So in theory, if your yoga practice is balanced in the orienteering of the spine, you don’t have to worry too much about your core parts not being exercised .

Related article: Abdominal anatomy + yoga poses to strengthen your abdomen core, practice sexy vest line

Right-angled shoulder, as the name implies, is the angle between the shoulder line and the forearm line is approximately a right angle. In order to have a more perfect appearance, many artists will practice right-angled shoulders to make their bodies more upright.

If you want to practice a right-angled shoulder, there are a lot of obstacles. First, your trapezius muscles should not be too developed, or the shoulder line should not be straight enough; second, the forearm should not be too thick, especially the right-angled meat will change the angle of the right angle. If the trapezius problem is solved, your right-angled shoulder will be 80% complete.

The shape of the trapezius muscle is very similar to a big shawl, from the neck to the shoulders to the upper back to give a “warm”, from this sentence, you already have some impressions of the smart, such as: this muscle is a “Big guy”, the cervical spine, shoulder joints, and spine are all under its jurisdiction.

The trapezius muscle is divided into three parts, upper, middle and lower, and its main function is to help people raise their heads, turn their heads, and move the shoulder blades.

Because the trapezius muscle has a large area, more connected bones, and a relatively shallow position, it is hard to “live” and is vulnerable to injury.

The trapezius muscle helps us to straighten our backs and raise our heads, but the gravity pulls our body downward every minute and every second, which causes the trapezius muscle to fight against gravity at all times; and the trapezius muscle Antagonistic muscles, such as neck flexors, pectoralis major, minor muscles, and levator levator muscles, under the normal state of the human body, must “tug-of-war” with the trapezius muscles; but we don’t care about its hard work, and we are still grasping everything. Time to lower your head to play with your mobile phone will undoubtedly add fire to your trapezius opponents.

Not necessarily . For example, some people are accustomed to sleeping on one side, or the pillow height is not appropriate, it will cause uneven force on both sides of the trapezius muscle, and one side will be excessively pulled.

Because you want to practice a right-angled shoulder, the trapezius muscle is actually the upper trapezius muscle, which is the most easily compensated part. For example, the “errands” that allow the shoulders to rotate upwards and the anterior and inferior trapezius muscles also need to “work out”, but they are very “lazy”, so the upper trapezius muscle alone assumes the responsibility of the deaf shoulder. , It is accustomed to the state of “deaf shoulders”, right-angled shoulders, swan necks, beautiful backs, etc., all become beautiful.

Of course, in addition to these, abnormal exercise methods, breathing methods, and frequent heavy lifting will cause damage to the trapezius muscles. The trapezius muscles are ugly and hard over time.

How to save the trapezius muscle? Can your dream of right-angled shoulders come true? It depends on the training method.

Trapezius should be practiced in two areas:

To solve the big and hard trapezius muscle, the first step must be to relax it. We can use the method of fascia massage to relax and massage according to the directions indicated in the picture.

You can also use a soft massage ball (must be soft) to gently massage our trapezius muscle until it feels hot. Of course, if no one is helping, you can also choose to lie on your back and place the fascia ball on the diagonal The same effect can be achieved by gently shaking the body in the “dominant part” of the muscle.

Perform a relaxation exercise to strengthen the trapezius muscle:

Need a wall like a tennis ball

Upper trapezius stretch of neck

Inhale, press your right hand against your left ear from the top of your head and exhale, keep your chin down, and your right ear close to your right shoulder, while keeping your left shoulder sinking. At the upper trapezius muscle.

Sitting side bending stretch

Beef noodle half arm type

The trapezius muscle is the culprit of your swan neck and right-angled shoulders. Keep practicing from loosening and stretching to make you upright. We should not blindly focus on the face and figure, keep your posture well, and pay attention to bad posture in life, and be a “righteous” person. Even if you look ordinary, you can still He is the one with the most outstanding posture.

A while ago, Zhihu caused a heated discussion. The question is “Which part of a woman do you find the most attractive?”

This issue a total of 25,000 friends submitted answers, boys 75% , girls accounted for 25%

The slender and sexy legs became the first with a support rate of 62.7% . Whether it is a man or a woman, the pursuit of beauty is highly unified. Women with slender and sexy legs are the most beautiful and attractive.

What kind of leg shape is the perfect leg shape? Someone gave the answer: the standard leg type is the one that meets the “5 and 4 empty” requirements.

The so-called “5 and 4 empty” is a good pair of beautiful legs, there should be five close together, four gaps:

The thighs, knees, calves, inner sides of the ankles, and toes must be close together.

There must be gaps between the thighs and the knees, between the knees and the calves, and between the calves and the ankles. The flesh in these parts cannot touch each other.

▲As shown in the picture, is it right?

01The problem of leg shape is a problem that female friends are worried about

To be honest, when it comes to beautiful legs, many people may suffer from pain inexplicably. We all know that the legs are not beautiful or the lower limbs have postural problems are very fat! !

Obviously the same is 90 pounds, because the meat on both sides of the thighs is enlarged, and the thighs look thicker than the waist.

▲Fake crotch width will make girls appear fat and affect the overall appearance

I believe that many people, like me , have done a lot of attempts for beautiful legs:

Wrap the legs with plastic wrap, and after tearing them off, they are all watery, and the skin is itchy. I didn’t hold back scratching a few times and I was allergic! Climbing the stairs only lasted for 3 days, my calf was really sore, and I almost suffered from knee strain; I was lying on the bed and lifting my feet to do a bicycle like, and my back and spine were panicked. I announced that I gave up on the same day; I didn’t eat dinner every day + bike for 2 hours. , Persisted for a month, was thin, but turned the calf fat into muscle…

Some people say that as long as the legs can be thinned down, the legs will naturally look better, and there is no way to improve the shape of the legs . Is this really true?

Another example is the common X/O-shaped legs, which is also the number one problem that affects the beauty of our legs .

These are all related to the acquired bad sitting and standing postures. What’s more frightening is that in the long run, it will only make the legs uglier!

In fact, 90% of the problem of imperfect legs can be improved , and there is no need for surgery. Pay attention to stretching exercises in life. With hip opening exercises and one-line horse exercises , straight and slender legs can also be practiced.

Improve the problem of false hip width, improve the problem of imperfect legs, legs become longer and straight, and become a little fairy with long legs .

Today, I will introduce a set of asanas to help everyone exercise better, let’s take a look at them~

Kneel and stand with your feet open slightly larger than the hips

With legs close together, buttocks sit on a yoga brick between your feet

Put your hands on your thighs and close your eyes

Inhale to extend the spine, exhale to relax, hold for 2-3 minutes

Stand uphill, take a big step backward with your left foot

Straighten the left leg, keep the back of the calf on the ground

The right calf is perpendicular to the ground, inhale to extend the spine, and exhale to move forward and downward

Place both hands and forearms on the yoga bricks and hold for 2-3 minutes

Open the body to the right hip, raise the inside of the right foot, and the right knee outward

Put your right hand on your right leg, keep it for 2-3 minutes, change to the other side to practice

Sit and stand on the blanket, bend your right knee, your right foot close to your hip

Inhale to extend the spine, exhale and twist the body to the right

Put your left hand around your right thigh and put your right hand on the back of your body

Place your right foot on the outside of your left thigh

Bend your left knee with your left foot close to your right hip

Inhale to stretch the spine and keep twisting

Keep for 2-3 minutes, change to the other side to practice

Long sitting position, place the left foot from the top of the right thigh on the outside of the right thigh

The left ankle is close to the ground, the right leg is straight, the toes are hooked

Bend your right knee and place your right foot on the outside of your left hip

Ankles to the ground, knees overlapped

Inhale to extend the spine, and exhale torso forward and downward, with elbows on both sides of the knees

Keep for 2-3 minutes, change to the other side to practice

Kneel and stand on the blanket, bend your right knee

Place your right foot on the base of your thigh

Straighten the left thigh back and keep the back of the calf on the ground

Inhale to stretch the spine, and exhale forward and downward

Keep your abdomen on the ground, stretch your arms forward, nodding your forehead

Keep for 2-3 minutes, change to the other side to practice

Lie on your back with your knees bent

Put your right foot on your left thigh and embrace your left thigh with both hands

Inhale and extend the spine, and exhale as possible with your legs as close to your abdomen

Keep for 2-3 minutes, change to the other side to practice

7. Easy sitting and variants

Long sitting position, knees bent

Place your right foot under your left knee and your left foot under your right knee

Inhale to extend the spine, and exhale to relax and sink your shoulders, hold for 2-3 minutes

Place your left foot under your right knee and your right foot on your left knee

Inhale to stretch the spine, and exhale forward and downward

Extend your arms forward, hold for 2-3 minutes, exchange your legs

Sit and stand on the cushion, open the left leg to the side and back, and press the inner thigh to the ground

Bend your right knee and place your right foot on the front of your left thigh

Inhale to extend the spine, exhale and twist the body to the right back

Support the outside of the right knee with your left hand, and keep your right hand behind you for 2-3 minutes

Keep the twisted posture, inhale to extend the spine again, and exhale forward and downward

Support your elbows on the ground with your forearms on the ground

Keep for 2-3 minutes, change to the other side to practice

9. Supine torsion variant

Lie on your back with a stretch strap on the right leg

Lift your right leg up, then twist to the left

Keep your shoulders close to the ground and place your right foot on the yoga brick on the left

Hold the stretch strap with your left hand

Bend your left knee, keep your left foot close to your hips, and grab the back of your instep with your right hand

Keep for 2-3 minutes, change to the other side to practice

Lie on your back with your feet shoulder-width apart

Put your hands on your sides and close your eyes

Meditate quietly for 3-5 minutes

Rome was not built in a day, nor did the hips become stiff in a day. It is impossible to open them in two or three days, so opening the hips needs to be done gradually.

If you really put your mind on doing something, something that will surprise you will happen.

Lower back pain is generally caused by compression of the lumbar spine and imbalance of the muscles in the waist and abdomen area. It often occurs in sedentary office workers.

Therefore, if you want to relieve lower back pain, you can stretch the lower back muscles, increase the strength of the waist and abdomen, and usually improve the incorrect sitting posture and reduce the time of sitting.

Today, I recommend a set of yoga sequences to relieve lower back pain. It is very effective and you must try it!

Yesterday, you found a piece of news that Tang Yixin and Zhang Ruoyun are getting married! ! They will get married in Ireland at the end of this month! ! present.

Why did you choose to live in Ireland? Probably because Ella does not allow easy divorce. It is the place with the lowest divorce rate in the world. The locals firmly believe that “only death can separate us.” However, the two have been in love for 9 years, and finally stepped closer this year and stepped into the palace of marriage. As a fan of Tang Yixin, in addition to blessings, Zhang Ruoyun is also very good, worthy of Tang Yixin’s love.

These two people stand together and they look like a beautiful woman. Both of them are big fitness guys and like to exercise through fitness. So these two people have very good figures. Zhang Ruoyun used to get his waist up during filming, but through rehabilitation exercises. Also slowly recovered.

So, if you have physical problems, you really need to do some rehabilitation training. With the improvement of living habits and living standards, there are more and more sub-healthy diseases.

The incidence of low back pain and lumbar disc herniation is gradually increasing, and the age of patients with low back pain is also becoming younger. The main culprits for low back pain and lumbar disc herniation are the following bad postures and movements! !

Causes of harm: the pelvis is tilted, the lumbar spine and the lumbar intervertebral disc are unbalanced, causing lumbar muscle strain. This posture for a long time is one of the root causes of low back pain and disc herniation.

2. Standing for a long time

Causes of harm: The psoas muscles tend to be tense, and the pressure on the lumbar spine increases, mainly due to a lazy standing posture.

3. “Paralyzed” sitting posture

Cause of hazard: “paralyzed” sitting posture refers to nesting on a sofa or stool. This will lead to a reduction in lumbar lordosis and an increase in pressure on the intervertebral disc. Maintaining this posture for a long time will cause the degeneration of the lumbar intervertebral disc to increase.

Cause of hazard: When lying flat, if the neck and waist are not supported, it will cause muscle tension in the lower back and back. This is why many people feel uncomfortable at the waist after sleeping on a sofa or soft bed.

5. Single carry heavy objects

Cause of hazard: single-handed heavy objects will cause the body to tilt to one side, the direction of the intervertebral disc force is uneven, the muscle tension is also different, one-handed force will cause uneven force on both sides of the spine, which is very harmful to the entire spine .

Cause of harm: The sole has a foundation function, which directly affects the center of gravity of the person. Wearing high heels will cause the body’s center of gravity to move forward excessively, which will inevitably cause the pelvis to tilt forward, the spine will increase, and the lumbar spine will become concentrated. This will easily cause intervertebral disc damage for a long time.

7, bending over to move things

Cause of hazard: directly bending over to move things will cause the lumbar intervertebral disc to suddenly increase in force, and it is easy to cause the lumbar intervertebral disc to protrude through the weakened area. Many patients with low back pain have their symptoms aggravated after bending over and carrying heavy objects.

In addition to the function of supporting the torso, a healthy human spine must also have flexion, extension, lateral flexion, and rotation to perform daily activities such as bending and tying shoelaces, turning around and holding a water glass. This is why the spine is divided into segments. The reasons for 7 cervical vertebrae, 12 thoracic vertebrae, 7 lumbar vertebrae, and sacral coccyx were analyzed. Modern people are especially sedentary. Due to lack of exercise and greatly reduced daily activities, spinal flexibility will usually gradually decline.

Good spinal flexibility can allow us to obtain a greater range of motion, and reduce the chance of shoulder, neck and back pain and accidental injuries caused by body stiffness.

There are many Pilates exercises related to spine flexibility, including pelvic scrolling, sitting spine extension, downward scrolling, cat back extension, tail wagging, long torso sweeping, mermaid stretching, saw pose, etc.

Take pelvic scrolling as an example, and talk about how to exercise the spine more conveniently.

Pelvic Curl Curl: to roll up, curl; curl up; coil; bend, (body) curl; into a wave shape:

“Pelvic scrolling” is one of Pilates’s iconic “Bridge” series of classic movements, and it is also a warm-up movement of “shoulder base lift bridge preparation”. Although it is a basic introductory exercise, based on this movement structure, we can design a wealth of movement changes, or we can use small Pilates equipment to further increase the difficulty of challenging movements.

Before practicing “Pelvic Tilt”, we suggest that you can do a few “Pelvic Tilt” (Pelvic Tilt) exercises in the supine position to find the right feeling of your body. For people with lower waist problems, this is a very good spine maintenance exercise, which can effectively improve the stiffness of the spine, improve the flexibility and strength of the spine, and avoid compensatory muscle force around the spine during daily activities. Through this exercise, you can also have a deeper understanding of what is “the movement of the spine”.

Benefits: Strengthen the back extensor muscles, hip muscles and hamstrings of the back of the thigh, improve spine flexibility and strength, effectively improve the stiffness of the spine, and enhance core control.

1. Lie on your back, bend your knees 90 degrees, spread your legs to the same width as your hips, place your feet flat on the ground, and relax the soles of your feet. Hands as to the side of the body. Keep the spine in a natural neutral position.

2. Inhale and keep the body still; exhale, contract the abdomen, pull the navel to the spine, lead the pelvis to lean backward, and raise the pubic bone.

3. Continue to exhale, while rolling up the spine section by section until the body is in a straight line from knee to shoulder.

4. Breathe in, keep your body still; exhale, relax your sternum and ribs, and slowly return to the starting movement in the opposite direction section by section.

1. Difficulty upgrade: Raise your hands, form a 90-degree angle with your body, relax your elbows and shoulders, and complete the exercises.

2. Auxiliary equipment 1: Lie on the foam roller to complete the exercise.

3. Auxiliary equipment 2: Step on the Pilates ball to complete the exercise.

4. Auxiliary equipment 3: Put a magic circle or Pilates ball between your legs and knees to help your body core contract inward.

5. Auxiliary equipment 4: Hold the magic circle with both hands and apply steady pressure inward, raise your hands and keep them still.

6. Auxiliary equipment 5: Lie on the foam roller, step on the foam roller at the same time, close your eyes and practice.

If you are proficient in completing the action exercises as required, the above changes can be combined with each other to quickly upgrade the difficulty of the action to challenge the core stability of the body.

1. When the action starts, imagine that there is a wave of energy starting from the core, pulling the abdomen inward, and then raising the pubic bone, and spreading upward along the spine section by section, pushing the body up.

2. When raising your body, imagine that there are two car headlights on the front of your knees. The two beams of light hit the opposite wall, and then your knees are pulled forward, and the two beams of light gradually become straight from the diagonal.

3. When devolving and restoring, first imagine that your breastbone slowly melts and falls, and then gradually spreads downwards until it falls back to its original position.

1. Both feet are equally hard and heavy, and the knees are in the same direction as the toes. When the spine is rolled up and the hips are raised, the knees are easy to open outwards,

2. Scroll the spine section by section to avoid lifting and lowering the whole body.

Pelvic training method: pelvic inclined primary position

Pelvic tilt variant: exercise with one leg raised, switch exercises between left and right legs

Pelvic tilt exercises, lifting the left and right legs at the same time

Pelvic tilt exercises, training with left and right legs open to both sides

Auxiliary exercises for pelvic tilt: complete the exercises with the help of stretching straps, raise one leg, lift the calf off the ground, place the stretch straps on the knees, hold both ends of the stretch straps with both hands, assist in the exercises,

Pelvic tilting exercises on the left side 1, the left leg is close to the ground, the right leg bends the knee and does not move, and the soles of the feet are facing each other.

Pelvic tilt left exercise 2: On the basis of pelvic tilt left exercise 1, left leg straightening exercises,

Pelvic tilt Pilates ball assisted exercise: prepare a yoga ball, bend your knees, hit the soles of your feet on the yoga ball, and do the pelvic tilt pose.

Pelvic tilt Pilates ball assisted exercise of leg movements 1: On the basis of Pilates ball assist, the legs are opened to both sides for training.

Pelvic tilt Pilates ball assisted leg exercise 2: On the basis of Pilates ball training, straighten your legs and stick your heels on the ball.

Pelvic tilting foam roller auxiliary exercise: hit your legs on the foam roller, bend your legs slightly, and relax your body.

Physical health problems caused by muscle imbalance are becoming more and more common in modern society. These problems include various types of cervical spondylosis, low back pain, scoliosis, etc., and these problems can also cause more chain disease reactions. To endanger our health.

An important goal of Pilates training is to rebalance the muscle tension in various parts of the body. In Pilates exercises, you may also notice that the strength of the muscles on both sides of the hip and spine is not exactly the same. If your imbalance is very obvious, pay attention and consider whether there are any unilateral muscles in your life. Contraction movement, which also includes static muscle contraction movements that are very easy to overlook.

Common unilateral muscle contraction exercises in daily life include: carrying a shoulder bag, portable (carrying) bag, computer monitor or TV set on the side of the seat, and various unilateral exercises such as badminton, tennis, golf, etc. Wait. Even for those whose imbalance symptoms are not so severe, preventive balancing measures are still very important.

These measures include: swapping the position of a shoulder bag or hand bag, such as changing the left shoulder to the right shoulder; reconsidering the placement of the TV or computer monitor; training or strengthening the muscles on the non-exerting side to promote coordinated development Wait.

The plank in Pilates can help improve these problems. Let’s take a look at the practice methods! !

“ Plank support” is not only a test action to assess your core strength, but also a good exercise action to enhance your body’s core strength.

Action steps: Support your body with your elbow joints, keep your forearms perpendicular to the ground, and keep your head, body, and legs on the same plane. Keep it as long as possible. For beginners or those with weak core strength, you can put your knees on the ground to reduce the difficulty.

Our goal is 1 minute. If you can’t support 30 seconds, then your core has reached the time when it is very urgent to strengthen.

This is a very useful exercise for people with loose back arms. This is an auxiliary exercise for the upper body, which can improve the strength of the chest, shoulders and arms, and learn how to recruit the correct muscles to maintain the correct position of the shoulder blades when the upper limbs are exerted. Although it seems to be an exercise involving only the upper limbs, if you follow the correct posture, your abdominal muscles will also be strengthened.

1. Facing the wall, stand with your feet at a distance of one arm away from the wall, your hands should be shoulder-width apart, put them on the wall, your hands are basically the same height as your chest, and your fingers should point upwards. Keep your spine in a neutral position, keep your back straight and tighten your abdomen.

2. Keep the posture of the body’s head and torso unchanged, slowly bend the elbow joints of both arms, press the body against the wall, and the heels can be slightly off the ground. Note that the elbow joint is pointing down and the forearm is close to the body. Keep the shoulder blades as stable as possible, avoid protruding ribs, and then push the body away from the wall from the lowest point and return to the starting position of standing. The whole movement is always kept slow and controlled.

During the exercise, the abdomen should always be adducted, the spine should be neutral, and the buttocks or waist should be avoided, and the neck should be stretched upward. Adjusting the standing position of the feet can change the size of the resistance and the difficulty of the action. The greater the distance from the wall, the greater the difficulty.

1. Kneeling posture, make sure that your wrists are directly below your shoulders, keep your spine in a neutral position, tighten your abdomen, don’t stay at your waist, and don’t raise your hips. Keep your body in a straight line.

2. Keep the posture of the head and trunk of the body unchanged, slowly bend the elbow joint, keep the elbow joint pointing to the back, let the forearm close to the body, pay attention to the waist not to collapse, the neck not to rise up, keep the shoulder blades as stable as possible, and avoid the ribs. Convex, the body is always in a straight line.

3. Straighten your arms and push your body up and return to the starting position.

The whole movement is always kept slow and controlled. During the exercise, the abdomen should always be adducted, the spine should be neutral, and the neck should be stretched forward. Adjusting the front and back position of the knee can change the size of the resistance and the difficulty of the action. The smaller the distance between the knee and the arm, the lower the difficulty. Note that the head and torso always move on a vertical trajectory.

1. Push up the body with both hands and toes. Make sure that your wrists are directly below your shoulders. Keep your spine in a neutral position. Pull your belly button to the spine, tighten your abdomen, and don’t stay at your waist or push your hips up. Keep your body. In a straight line. (picture)

2. Keep the posture of the head and torso of the body unchanged, slowly bend the elbow joint, keep the elbow joint pointing to the back, let the forearm close to the body, pay attention to the waist not to collapse, keep the shoulder blade as stable as possible, and the body is always in a straight line. (picture)

3. Straighten your arms and push your body up and return to the starting position.

The whole movement is always kept slow and controlled, and the shoulder straps remain stable. During the exercise, the abdomen should always be adducted, the spine should be neutral, avoid sinking the thorax or raising the buttocks to compensate for the movement, and the neck should be stretched forward. Note that the head and torso always move on a vertical trajectory.

Another variation is to slightly open the elbow joint outward when lowering the body. The goal of this variation is to strengthen the chest muscles more.

Since most people work nowadays sitting to work, long-term poor sitting posture will cause our inhalation of oxygen to be reduced, and sitting for a long time without ventilation and not getting up and moving will cause It leads to hypoxia in the brain and headache and fatigue. At this time, we can adjust our physical conditions through abdominal breathing.

1. What are the benefits of abdominal breathing

First, expand vital capacity and improve cardiopulmonary function. It can maximize the expansion of the thorax, expand the alveoli in the lower part of the lungs, allow more oxygen to enter the lungs, and improve cardiopulmonary function.

Second, reduce lung infections, especially pneumonia.

Third, it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, soothe the liver and promote choleretics, and promote the secretion of bile. Abdominal breathing can lower blood pressure by lowering abdominal pressure, which is very beneficial for patients with hypertension.

Fourth, you can massage the internal organs to encourage their peristalsis. During abdominal breathing, these meridians and viscera in the abdomen of the human body are in synchronized movement and ups and downs. This causes the internal organs and limbs of the human body to inhale oxygen. One promotes clarity and the other reduces turbidity. The functions of promoting clearness and reducing turbidity are restored particularly well, which can increase the person’s clear qi and decrease the turbid qi.

Fifth, it is good for calming the nerves and puzzles. Abdominal breathing allows the body to inhale more oxygen and also allows the whole body to ventilate.

Sixth, lose weight. Increase the blood circulation and oxygen content of the body, accelerate the burning of body fat.

Seventh, make people’s skin delicate. Traditional Chinese medicine says that “the lung governs the fur”. If a person’s lung qi is sufficient, his skin will be very delicate and firm, so as to achieve the effect of beautifying and removing freckles.

Eighth, improve the reproductive system. Abdominal breathing increases the movement of the abdomen, thereby strengthening the reproductive system in the abdominal cavity and improving both gynecological and andrological problems.

2. How to do abdominal breathing?

The preparations before abdominal breathing exercises are: stop drinking, defecate, and relax the belt. Choose a place with fresh air, stand or lie down, and have any posture.

Be focused on thinking, relax your shoulders, breathe out first, then breathe in, and then deflate.

▊2, the specific method

Using the abdomen as a ball, use your nose to inhale to bulge the abdomen. After a short pause for a second or two, exhale through the mouth until the abdominal wall sinks. There are about five or six times per minute. Generally twice a day, at 10 am and 4 pm in the city, each time about 10 minutes.

Whether it is inhaling or exhaling, try to reach the “limit” volume, that is, you can no longer inhale or exhale until you can no longer exhale; in the same way, the abdomen should contract and expand to the extreme, if every breath reaches the lower dantian. better.

Abdominal breathing is generally used for health maintenance. Since the amount of oxygen inhaled is two to three times higher than under normal conditions, it can also be used to treat diseases in various parts of the human internal organs.

For example, if you have a headache, when you take a full breath, your heel suddenly lifts off the ground, forcing the gas to rush toward your head, and then exhale. Of course, for different rehabilitation treatments, there should be drugs to cooperate, and it should be carried out under the guidance of a doctor.

Stretching can stretch the lumpy muscles to become slender, allowing the muscles to grow longitudinally rather than laterally.

Stretching makes the body more and more stretched, and the body becomes softer! The calf can also have beautiful muscle lines, well-proportioned and elastic, much better than a sudden muscle!

Generally, after running, walk slowly for 10 minutes before stretching.

Stretching must pay attention to strength,

Generally, it is better to have a little pain to tolerate pain.

8 lower body stretching exercises,

Each action lasts 25 seconds/20 seconds/15 seconds,

Try to keep the correct movements!

I am your old friend curry!

Speaking of cheerleaders, the NBA cheerleaders are usually familiar to everyone. They are undoubtedly a beautiful scenery on the basketball court, but after all, they are far away, in fact, a little closer to us… The Korean cheerleaders are not bad.

Speaking of South Korean cheerleaders, I believe that many friends will definitely appreciate their dance. But the editor is different, I absolutely want to applaud their bodies!

There have been many amazing beauties in the Korean cheerleading team. Today, Ji Hyun An brought to you is the most dazzling one. She is known as the Korean national treasure cheerleading goddess.

When the editor first saw this girl, she was attracted by her sweet smile and tall figure. Ji Hyun An was born in 1997, is 169cm tall and weighs 48kg.

Since 2015, she has been a cheerleader in the professional men’s basketball team. Later, she will appear in major stadiums. All Korean fans are looking forward to her appearance. Korean media claim that her fan lineup is comparable to South Korea. Idol, showing her high popularity.

She has also appeared on the covers of “MAXIM” and “CRAZY GIANT” magazines.

As a cheerleader goddess at the level of South Korea’s national treasure, as long as she appears energetic, she will definitely become the only focus.

She looks pure and cute, she dances sexy and sultry, and her smile is so sweet that it can melt other people’s hearts.

She can control the cuteness and cuteness you want. Such a sweet and pleasant look, I believe you have already moved.

In addition to her outstanding appearance, her graceful figure makes her dance full of beauty and vitality.

The enviable waist circumference is only 56cm, and the shoulders and shoulders have everything you need. This way she is undoubtedly the beautiful scenery on the field.

In addition, the audience was deeply impressed by her “comic legs”. Under the background of the miniskirt, people couldn’t help but sigh from the bottom of the heart: “There are all legs below the chest.”

Sweet and sexy, she has successfully conquered the hearts of a large number of fans, and won the title of National Goddess through her attractive appearance and beautiful body.

Often a good figure is never born, and a dazzling and beautiful figure is inseparable from her diligent exercise. In addition to practicing cheerleading dance in daily life, she also encourages herself to challenge more difficult pole dancing. Sure enough, the goddess is the goddess.

In addition to practicing dance every day, she is also a fitness enthusiast, and she has more aerobic training during training, so she has this perfect body of “dressing thin, undressing and fleshy”.

Behind every goddess, there are hard work. She said that the secret of persisting in exercise is to have a strong determination to change oneself and turn exercise into a habit that is repeated every day like eating and drinking.

The most taboo thing about exercise is to fish for three days and dry the net for two days. Even if it takes a lot of time, no effect can be seen. It is precisely because of the habit of exercising early that you have the current ability. Good figure that overflows the screen.

Having exercised for many years, she has not only a perfect body, but also a unique temperament. Excellent people always bring their own gravitation. Nowadays, she is not only a cheerleader, but also an excellent and professional model. Such a treasure girl is really not easy!

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