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Message de bibou73 posté le 26-10-2007 à 14:37:32 (S | E | F | I)
Hello Mary, how are you?
Do you have aches today? Do you have pains somewhere?
Ok, so we are going to start the warm up. We run a little in place. We turn the arms. We turn the anchles and the wrists.
Ok, we are ready to start the session. Can you take the mat and lengthen you on the back, please? We are going to try to breath only by the belly. Inflate your belly but not your rib cage. Inspire by the nose and expire by the mouth.
Ok, now when you expire, you try to put your navel under your spine. The most as possible by keeping your lumbar camber. When you make this, you contract the transverse muscle. This muscle is as a belt around your spinal column. It’s very important to control it to have a good posture and for execut correctly the movements that I will ask you later.
Now we’re going to try to contract another muscle, the perineum. So you continue to put your navel under your spine and you make the same movement as if you were with the toilets and that you want to retain yourselves. I can’t help you, you must feel it.
Ok, now you stand up and we’re going to make movements of posture.
By remaining more possible right, you rock to and fro. Make pass the weight of the body on before feet then on the back. Ok, you repeat this movement. You repeat this movement several times and you try to do it by closing the eyes. Now, distribute the weight of the body in the medium of the feet. It’s the ideal posture.
Now, you lie and you will concentrate you on your pelvis. Try to camber your back to the maximum, then contract your abdominal and your buttocks to plate your back on the ground.