Wonderful Pilates is both fitness and breast enhancement. Pilates is a kind of aerobics, which is now loved by more and more people. Doing Pilates can not only exercise, but also make us more beautiful. Let us understand that wonderful Pilates is not only for fitness, but also for breast enhancement.

Wonderful Pilates is both fitness and breast enhancement. 1 action 1: chest clamping exercise

Ask your legs to sit naturally and keep your upper body upright. Hands together, elbows together. When your fingers are completely close together, slowly lift your fingers. Pay attention to keep the elbow joint tight at all times. Hold for 20-30 seconds.

Objective To increase chest elasticity.

Action 2: Knee lifting exercise

It is required to stand on one leg, hold the raised knee joint with both hands, abdomen and chest, and look straight ahead. Slowly release your hand and open it to a flat position. Knees as high as possible, thighs as tight as possible to the abdomen. Hold 15-20 seconds.

Objective To improve pelvic girth.

Action 3: Side abdomen and side waist exercises.

It is required to lie on your side, with your head resting on your arm and your shoulders, hips and toes in a straight line. First, wrap the thigh around the back and put the calf on it. Ok, slowly lift your legs and land your hips slightly. Hold 15-20 seconds.

Objective To tighten the waist line.

Action 4: Press down control exercise

Ask your body to lean down, with your hands shoulder-width apart and your feet together. Tighten the hips, waist and abdomen. Tighten the body into a whole. Hold 15-20 seconds.

Objective To exercise all abdominal muscles.

Action 5: One-legged squat exercise

Stand with your back against the wall, with your legs crouched at 90 degrees to your knees and your thighs parallel to the ground. Lift your left foot off the ground about 10cm. Hold 10- 15 seconds.

Objective To exercise thigh muscles and gluteus maximus muscles, and better modify the lines of buttocks and thighs.

Wonderful Pilates is both fitness and breast enhancement 2 1. Can Pilates practice breast enhancement?

Pilates can help breast enhancement. Pilates can make the body produce a core, which is the deep abdominal muscle and the nearest muscle of the spine. It can make the trunk, pelvis and shoulder strap become a stable whole, take care of all parts of the body, and no group of muscles will be under-trained or overtrained, so that exercisers can exercise muscles in a balanced way, make muscles develop horizontally and have perfect muscle lines.

2. What is Pilates?

Pilates is a course to relieve the muscles of the whole body and improve the control ability of the human trunk. Its origin can be traced back to the concentration camp in the 19 14 war.

Joseph Pilates, the founder of Pilates, was sickly since childhood, but in his later work, he combined the eastern and western health-keeping methods, such as yoga, Tai Chi and traditional health-keeping methods in ancient Greece and Rome, and created Pilates with his own designed equipment and sports skills. 19 14 War broke out in Europe. Joseph Pilate, who lived in England at that time, was put in a concentration camp because he was German.

In the concentration camp, he began to help those bedridden patients train and restore their muscle strength and control. Later, Joseph Pilates moved to new york to train with ballet dancers. This kind of training was further spread, and many celebrities came to practice, thus gradually forming Joseph Pilates' fitness studio.

3. How to practice Pilates breast enhancement?

Bend forward and stretch back, times: 3 times. Stand up straight, your legs are hip width apart, and your hands naturally fall to your sides. Then slowly bend the upper body forward and down, lower your hands, and bend your knees slightly until your hands touch the ground, then stay for about 2 seconds, and then slowly lift your body up. Note: Be slow. When your hand touches the ground, put your fingers together and put them back on the ground. Head and neck stretching, times: 1.

Stand up straight, legs apart, hip width apart. First raise your arm horizontally. Then bend your elbows with your hands, raise your right hand over your head and put your right hand behind your back. Gently press your head forward to the right with your right hand. Stop 10 second, let go of your hands and return to the flat posture. Repeat the same action on the left side and press your head forward to the left. Then put your right hand on it, press your head to the right rear, then put your left hand on it and press your head to the left rear.

Stretch sideways and stand with your legs about one and a half shoulder width apart. Raise your arms horizontally, palms down. Then bend your right elbow to the front of your hips, while lifting your left hand upward and stretching your upper body to the right. Stop for 5 seconds, then straighten up and return your hands to the flat position. Repeat similar actions by changing sides. Repeat left and right alternately for 4 times. Note: the hips should be straight, only the upper body moves, the lower body remains motionless, and the back should be straight.

What are the benefits of practicing Pilates?

1, lose weight

Pilates is an aerobic exercise. Compared with yoga, Pilates moves more and is more athletic, so the weight loss effect is better. Moreover, the replacement frequency of Pilates movements is high, which can consume calories and burn fat in this process.

Step 2 protect the spine

Practitioners can strengthen the strength of muscles and ligaments around the spine by training back muscles. These powerful muscles and ligaments can protect the spine, improve the safety of the spine and restore the normal physiological curvature of the spine.

3, improve the spirit

Pilates can promote emotional health, its stable effect can relieve tension and calm the mind, while stretching and strengthening muscles, it can also promote the operation of the circulatory system, eliminate tension, make people feel calm, coordinated and energetic, and help to concentrate and eliminate stress.

4. Relieve bone and joint pain

Pilates can reduce joint pain by lengthening your body and increasing your flexibility. Proper Pilates is very effective in treating arthritis, because it can increase flexibility, reduce joint fatigue and protect joint health through stretching.

What should I pay attention to when practicing Pilates?

1, correct posture

The correct posture is to keep the abdomen and back concentrated with proper strength and let the muscles support the spine.

Powerful abdominal muscles form a "strength area" that supports the spine. When you straighten your abdomen and back correctly and strengthen the strength of other muscles, the whole body will reach a natural and ideal state. This posture will contribute to proper muscle exercise.

2, good breathing

A good way to breathe is to keep the mind, body and spirit in step, so that the physical and mental pressure of the practitioner can be swept away. Breathe at the right time. Different from our usual breathing, Pilates requires inhaling when breathing hard (when the abdomen is stretched) and exhaling when the abdomen is tightened.

Step 3 pay attention to your diet

The dietary requirements of Pilates are also very relaxed, but in order to achieve better weight loss effect, MM should control their food intake, stay away from spicy and greasy food, and eat more fruits and vegetables to supplement nutrition.

Step 4 pay attention to clothes

Try to wear tight sportswear when practicing Pilates, which will help to check whether the muscles are tight.

Wonderful Pilates is both fitness and breast enhancement. What are the basic movements of Pilates?

Inclined flat plate type

1, sitting on the mat, legs straight, hands on both sides of hips, fingertips forward.

2. Hold up your body with your palm, and keep your feet close to the ground, so that your whole body is on the same straight line, in an inclined plate shape, and your eyes are fixed on the front.

3. Keep the rest of the body unchanged, lift your left foot straight up to the maximum, and then slowly put it down. Be careful not to sink your hips and keep your legs straight at this time. After repeating up and down for 4 times, change the right leg. Repeat the action 15 times.

Function: This action can make your hips firm and upturned.

Kick?

1. Kneel on the mat, put your hands on the ground, bury your head and look at the ground.

2. straighten your arms and stand on tiptoe at the same time, so that your knees are off the ground and your legs are 90 degrees. Then tighten your right foot to your chest and let your knee touch your nose as much as possible. Hold your action for 2 seconds, and then push your right foot backwards.

3. At this time, the right leg is straight and level with the ground, the buttocks are clamped, the thigh is 90 degrees, and the back is parallel to the ground. Then, shrink your legs to your chest before kicking. Repeat 8 times, then switch legs. The whole action is repeated 20 times.

Function: This action can make the back lines tight and beautiful.

Swan extension

1, prone on the mat, legs together, hands naturally placed on the back side of the fingertips.

2, exhale, waist and hip forcibly lift the body, so that the calf and chest leave the ground, and at the same time lift the arm up to the maximum of its own limit, look up, look ahead, keep moving for 3 seconds, return to the ground, and continue after relaxing. Repeat the action 10- 15 times.

Function: It can beautify the lines of abdomen and chest.

Pelvic rolling

1, bend your knees 90 degrees on your back, spread your legs to hip width, put your feet flat on the ground, relax your feet, and put your hands on your sides to keep your spine in a natural neutral position.

2. Inhale, keep the body still, exhale to contract the abdomen, pull the navel to the spine, guide the pelvis to lean backwards, and lift the pubic bone.

3. Continue to exhale, and at the same time roll up the spine section by section until the knees of the body are in a straight line with the shoulders.

Function: Exercise abdominal muscles.

Pilates is a sport that more and more people like now. It can not only relieve muscle pressure, improve people's spiritual accomplishment, but also lose weight. So what are the basic movements of Pilates?

Supine spinal rotation

1, lie on your back on the mat with your arms spread out in a T shape, palms up, legs up, legs together, thighs at 90 degrees to the ground, thighs at 90 degrees to the calf.

2. While inhaling, tilt your legs to the side, exhale and use the strength of abdominal muscles to restore your legs to the middle position, and then repeat the actions in different directions when inhaling.

3, focus on the abdominal muscles, mainly feel the abdominal muscles.

Function: Tighten abdominal muscles.

Draw a circle with your legs.

1. Lie flat on the mat and put your hands behind your head. Lift your shoulders off the ground, and at the same time lift your right foot about 30 degrees off the ground. Lift your left foot to the ceiling at 90 degrees to the ground and look straight ahead.

2. Then draw a small circle clockwise with your left foot in the air, turn it four times, and then turn it counterclockwise for four times. Relax and lie back on the ground. After a short rest, change your legs.

3. Repeat the action 15 times.

Function: This action can effectively reduce thigh fat.

Lateral oblique torsion

1. Lie on your right side, with your right forearm directly below your shoulder, your hands perpendicular to your body, and your legs together.

2, abdomen and right waist force, lift your legs, let your body form a straight line from head to toe.

3. Stretch your left arm upward and keep your abdomen tight. Pull your left arm to a position between your chest and the ground. When doing this, only your waist is twisted.

4. Then return the arm to its original position. Repeat 4 times, then lower your body to the ground and repeat on the other side.

Function: It plays the role of thin waist and thin legs.

Donkey kick

1. Kneel on the ground with toes down and back straight.

2. Abdominal force, lift your knees off the ground about half the height of your feet, keep your abdomen closed, and move your right knee forward to the nose.

3. Then lift your right leg backward and straighten it, and pinch your hips at this time. Keep your lower abdominal muscles tight and your hips facing the ground to protect your back.

4. Repeat the action 8 times, and then change your legs and repeat.

Function: Tighten abdominal muscles.