PILATESOLOGY ENCYCLOPEDIA: MAT
Jackknife
設備
Mat
等級
進階
目標與效益
- Builds core strength- abdominals, seat, inner thighs.
- Strengthens and tones the arms.
- Massages and articulates the spine.
- Creates balance and lift in an inverted position.
訣竅與秘訣
- Keep the upper abdominals pulled in to create a bend in the upper back to avoid rolling onto the neck.
- Slide the hands forward as you descend to make space in the upper back and neck.
- Keep the heels squeezed together to keep the seat and inner thighs engaged.
- Imagine lifting the weight of your legs up as you massage the spine down.
