普拉提适用于每个人。它可以修改并进步以满足每个人身体的需求。我发现普拉提经过多年的运动，高强度运动和大量跑步。我的身体需要更多的平衡，这些平衡将集中在适当的对齐，伸展，核心力量，长度和更好的姿势上。普拉提是您目前正在进行的任何运动的完美称赞，并且通过这五个强大的动作，您可以改善整体姿势和力量，并感到更健康，更快乐。
Plank:进入一个位置用手直接联合国der your shoulders, your focus slightly in front of your fingers, legs engaged, shoulders broad on your back and down away from your ears. Engage your abdominal muscles by drawing up and in towards your spine, keeping a flat back. Keep your body in one long line, reaching energy out through the crown of your head and through your heels. Hold strong through your core, and continue to breathe!
天鹅：首先，俯卧（在您的肚子上）放松，双手直接在肩膀下。将您的肩膀从耳朵上伸出来，让您的三头肌接触。然后，通过接合上背部肌肉延伸脊柱来抬起上身。如果您在腰部感到压缩，请减少运动范围。天鹅的目的是接合上背部和中背部肌肉，并伸展身体的前线。保持头部和颈部与脊椎保持一致，确保不要疲劳颈部肌肉。这
锯：首先坐着高高的坐着坐骨头，双腿相距较长的臀部宽度，脚弯曲以伸展腿的后线。如果您的腿筋紧紧，请弯曲膝盖以使自己直立坐着。将手臂带到“ T”上，向右转动并呼气以伸向右脚的左手，同时伸手伸到右手身后。呼吸旋转。在轮换滚动时吸气，然后呼气回到中心。在另一侧重复。确保随身携带您的目光，并保持两个臀部沉重。
Pelvic Press:从您的脚相距臀部宽度距离开始，大腿内侧互动，上半身放松。首先取下骨盆倾斜，然后向下向下滚动向上向您滚动，一次一直滚动一个椎骨，并确保均匀地穿过脊柱的两侧。向下滚动，想象您的脊椎是一串珍珠，一次将一个椎骨放下。这是一个不错的伸展运动，对整个脊柱进行按摩。
百：Start on your back with your knees in tabletop position (90/90). Reaching your arms along your sides, begin to curl up into an upper contraction. Begin to pump your arms, engaging your triceps, and breathing in for two counts, then out for two counts (for four counts); repeat 5x for a total of 20 counts, then extend your legs straight to the ceiling. Breathing just as you did for 20. Next, lower your legs a third of the way to the ground, and pump your arms for 20 counts. Then, lower another third for another 20 counts. Finally, lower the last third for 20 counts—for a total of 100! Only lower your legs as much as you can without feeling strain in your low back. You can complete this entire exercise with your head on the ground and your knees in tabletop if that feels better for you.
准备将这些普拉提动作添加到您的日常工作中吗？试试看，告诉我们哪一个是您的最爱！
