MM, about the 100 count in pilates, thanks for new opinion. But to me, where to put your shoulder depends on individual's body condition. I never learned it in pilates class before, just in my modern dance class, our teacher referred to it and we used it the way I put in my article.

Here's an excerpt from a pilates website, I think it can explain why there are different gestures for the same name.

THE HUNDRED

Lie on your back with knees drawn in to your chest, arms at your sides. Tighten abdominals and, drawing your chin toward your chest, lift your head, shoulders and arms slightly off the mat. Straighten both legs toward the ceiling, then lower them to a 45-degree angle (or wherever you can while maintaining a flat back) and begin pumping your arms briskly as though slapping water. If you feel any strain on your neck, lower your head. If your lower back is strained, bend knees at a 90-degree angle. Pump your arms five times while slowly inhaling, then exhale for five more pumps. Alternate to a count of 100. Lower your upper body and draw knees into your chest.

MM, I knew an aerobics instructor who started her training at age 40+ (from the very beginning), and after 2 years as a student, half a year as a co-trainer, she finally got on the stage.

Of course she's very strict with herself. I used to help her 压腿 , I thought a degree is enough, but she insisted me to push her further, which impressed me deeply.

I'm not suggesting you do the same thing, what I am trying to say is---yes, you can. But don't hurt yourself.

I'm going to talk about my friends' and my own bad expereinces about how improper exercises hurt us.

thx MM! You are so nice!

waiting for your serial posts.

问关于肌肉分布及曲线的JM们看这里:

我的经验list:

我认为,

1.肌肉多不难看,难看的是线条不流畅.所以不用担心肌肉体型会被人嘲笑.

2.脂肪总是会比肌肉难看些的,宁可通过锻炼把它转化为肌肉.还有:有肌肉的身材老得慢.

3.运动并不一定会减肥.运动后的人很容易胃口大开,不控制饮食,只会过壮甚至照胖不误.

4.运动也并不一定会塑身.体型难看的运动员(甚至包括游泳运动员)还是不算少数的吧. ;p

5.但是运动结合拉伸往往能起到塑身的作用.体操运动员就没有体型难看的.

6.单做孤立的某一个动作对身体的雕塑效果不会大.我的这段腰腹操最好配合其他的定期运动.

拉伸很重要.Pilates,Aerobics和Yoga都不错,结合加强对重点部位的锻炼和拉伸,一定能取得效果.

具体怎么拉就不缀述了,如果你去参加一个program,教练的现场指导远比我在这里呱呱要高效得多.

说得真好。我一直觉得女孩子有一点肌肉感觉非常健康，比林黛玉型的要好看得多。还有就是运动的目的是保持良好的体态体型，而不是一味地减肥，以瘦为美。

这个贴子对我坚持锻炼是个鼓励，还有好多问题，呵呵

1。线条不流畅的肌肉可不可以通过锻炼变得流畅？

2。这个运动结合拉伸是不是要求运动后立即做拉伸？是不是跑完步接着做yoga比下午跑步，晚上再做yoga要好，或者不好？

3。这个腰腹操要配合其它定期运动，是不是指游泳跑步什么的？

谢谢谢谢 //bow

多谢mm，好贴收藏了