With the development of society, people pay more and more attention to fitness. Pilates is also a good exercise, and now it is gradually developing. There are many kinds of pilates movements. Here are two classic Pilates moves to share with you. Let's have a look!
Two classic thin waist and soft body movements in Pilates 1
Soft classic waist exercises 1 group:
The key point of the classic movement of twisting the seesaw is to combine "the spine bends forward twice" with the way of twisting the waist and slimming the waist. Effect: Special contraction softens the oblique muscles of waist and abdomen. Stretch the muscles and ligaments of the leg movement parts, eliminate the turbid gas in the two body-removing movements, enhance the circulation movement of blood and body-building exercise fluid, and strengthen the slimming and control of Pilates. Action: two classic actions sit on the mat at a 90-degree angle, keeping the upper body stretched, healthy, healthy, healthy and healthy. The waist pilates is consciously tightened. Stretch your arms to your sides and shoulders for a long time.
Pilates toes point to the ceiling. Action: inhale, keep the upper body stretched upward twice, and twist it twice from the waist (classic attention should be paid not to twist it from the arms, hips and hips), keep the cushion stable, and do two actions below the waist. Exercise: Exhale and stretch your arms with your toes from the top of your legs. Pay attention to thin waist, pilates, contraction of ribs and abdomen. The classic arm that stretches backwards should move and keep open. The tip of the nose is twisted and stretched once, and each time it is a classic of 3 exercises to 5 times.
Tighten your hips when twisting your waist. Don't lift your hips off the two cushions for fitness. Keep your classic feet hooked. Throughout the two exercises, keep your pilates arms open and extended. Strength thin waist and feeling pilates are concentrated in the center of two bodies, and the thin waist of ribs and abdomen shrinks to the action spine to improve the center of gravity of the body. Exercise: Start from your side and stretch your legs. Hold your head with one hand and balance your body on the ground in front of you with the other.
Soft waist exercise group 2 2:
Two fitness methods of side kick: classic fitness exercise: one fitness method is to exercise one leg and the other leg after slimming. Pilates action effect: waist retraction, classic hip lifting, hip lifting and waist thinning, and lateral thigh movement. At the same time, challenge the body's balance pilates ability. Action: straighten and lift one leg, make the leg open classic, and take action in the shape of scissors. If you find it difficult to keep the classic balance, one leg lying flat on your thin waist can stretch forward slightly.
When you slowly lower your legs, two people feel two kinds of pressure. Keep your body in a classic Pilates posture, stretch your waist and keep it stable. The waist sports and health care department should be classic and consciously tighten. When inhaling, stretch and kick to keep fit, and when exhaling, forcibly move to leg press under thin waist. Go to the classics, two at a time, two 6~8 times. Action: Stretch the Pilates legs as thin as possible according to your own flexibility, and cut the movements as classic as possible.
Two classic thin waist and soft body movements in Pilates and two Pilates.
The first type: upright pilates
As the name implies, upright Pilates requires MM to stay upright all the time! Upright Pilates is mainly leg exercise. You separate your feet, keep your arms straight up, and keep your right foot straight up. Pay attention to the curvature of your instep, and then draw a circle in two directions. Change your left foot if you exercise.
The second type: fitness ball Pilates
This sport is played on fitness balls. First of all, everyone kneels on the ground, leans on the fitness ball on the right side of the body, stretches out his left foot to support his body, puts his right hand on the ball, bends his left arm, puts his left elbow behind his head and holds his neck. Try to touch your left hip with your left elbow, and then switch to the other side.
The third type: elastic rope Pilates
This sport needs an elastic rope. First lie on your back, legs straight, instep bent. Wrap the elastic rope around your feet, grab both ends with your hands, stick your belly button on your spine as much as possible during deep inhalation, then raise your hands to your chest and slowly lie on your back on the floor.
The fourth kind: small ball pilates
This sport needs a soft ball. First lie on your back, hold the ball with your ankles, lift your legs perpendicular to the ground, then slowly rotate, draw a circle in the air, and rotate back and forth 10 times, with your palms down at your sides.
Is Pilates a strength training?
Pilates can be used as strength training. Many people think that Pilates is similar to yoga, which can be seen from the action. In fact, Pilates focuses on strength training, so it is beneficial to repetition, and breathing mode is also the breathing form of strength training. Such unarmed strength training can not only improve muscle control, but also effectively stimulate muscle growth and improve the training effect. In fact, Pilates can use its own weight to strengthen muscles and stabilize joints more effectively than fitness.
What are the misunderstandings of Pilates Yoga?
Myth 1 Pilates comes from.
This problem has been puzzling practitioners of yoga and Pilates, especially those beginners who think that yoga and Pilates can replace each other. Although Joseph, the founder of Pilates? Pilates has indeed studied yoga, as well as many subjects such as fitness methods, human body and spirit, but Pilates is not derived from yoga. Although yoga and Pilates have complementary functions in practice, there are still great differences between them.
Myth 2 Pilates is just a training method to make relaxed abdominal muscles firm quickly.
Indeed, Pilates is famous for its ability to make abdominal muscles firm quickly. All Pilates exercises start from the core muscles (especially the deep abdominal muscles), which can strengthen the strength of abdominal and pelvic muscles and enhance the stability and flexibility of the whole body, which is why it is particularly effective in treating low back pain.
Myth 3 Pilates is easy to practice, especially for people who are weak.
Many people think Pilates is easy to practice for the following reasons. First of all, Pilates is very adaptable. It can be easy or difficult, depending on the individual needs of the practitioners, and it is difficult to adjust the exercises.
Relaxation is one of the greatest advantages of Pilates. Secondly, it is very popular, and gymnasiums and professional clubs all over the country have set up elementary courses. This is a good thing, but it also means that many people have not yet contacted.
Pilates courses have reached intermediate and advanced levels. Thirdly, Pilates practice is usually slow, and it emphasizes consciousness and control, which makes onlookers feel easy to practice.