Pilates overcomes obesity in an all-round way
Abdominal-centered Pilates exercises mainly repair the abdomen. Abdominal-centered exercises help you lengthen your muscles and make you look slimmer. The following set of movements, done 3 ~ 4 times a week, can permanently eliminate the obese stomach.
1, turn sideways and half down
Efficacy: strengthen heart muscle, slim waist and lengthen spine.
Answer: Sit up straight, knees bent, feet hip width apart, flat on the ground, and put a ball or yoga block (or a towel rolled into a tube) between your knees. Put your arms on your chest, shoulder height.
B: Turn left, exhale at the same time, and lean back about half the distance from the floor. Knees hold the ball and gluteal muscles tighten. Inhale, lift and sit up straight. Then the body rotates to the other side and leans over. Repeat 3 times.
2. Lift the leg bridge
Efficacy: strengthen gluteal muscles and thigh muscles, lengthen pectoral muscles and gluteal flexors.
A: Lie on your back, knees bent, feet apart, hip width apart. Exhale, lift your hips up, and bend your elbows under your hips to support your arms. Inhale, at the same time, keep your left leg straight up and your toes straight.
B: Exhale, lower your left leg below the knee of your right leg, and try to tiptoe. Inhale and lift your legs. Do five leg lifts, then put your feet back on the floor and change your legs to do the same thing. After the whole set of movements is completed, put your hips down on the floor, put your knees on your chest and stretch your back muscles.
3, sideways from both ends
Efficacy: slim waist, lift buttocks, * * * *
Lie on your left side, stretch out your left arm and put your right hand behind your head. Heels together, toes straight. Exhale, feet off the ground 10 ~ 25 cm, torso bent, head up at the same time. Avoid hunchback. Inhale and lower your legs, head and torso. Repeat 6 times, and the other side repeats 6 times.
Various exercises to eliminate excess fat.
For many girls, losing weight is a protracted war. Especially those OL who sit in the office all day facing computer work, do not have enough time to exercise, and engage in low-energy work every day, which makes their weight loss plan difficult. We give you six pieces of advice, remember it, stick to it, and eventually you will achieve your ideal goal.
Healthy diet
Diet is the key to all weight loss work. If you eat something wrong every day, even if you keep exercising every day, your weight will not change much. A healthy diet with three meals a day, salad and some lean meat can maintain your normal metabolism and eat more super food.
Give up fast food and junk food.
You must give up fast food and junk food (such as fried chicken and instant noodles) and get into the habit of not eating junk food. If you can't stand their temptation, empty your refrigerator and pantry, throw away all junk food (stay away from your friends who love junk food, at least during your weight loss) and replace it with green tea or fruit.
Stay active
If you don't have to go out to work every day, at least set aside some time for activities, such as taking care of the children or walking the dog. If you work in an office building, you can take fewer bus stops and walk home in light shoes at the end of the day. Break the habit of working all day or staying at home and watching TV all day, and then enter dinner time.
Outdoor sports.
Keep sports interesting and novel, so arrange outdoor sports once a week, such as skipping rope, fighting exercises, going out for running, cycling or swimming. This method can reach different muscles and keep your exercise fresh.
Make a short-term weight loss plan
Compared with the big weight loss goal, we suggest that you make a small plan that is easy to achieve every two weeks, so it looks easier to achieve, and you will have more confidence in yourself after completing the phased goals.
Try all kinds of sports.
If you want to lose weight faster, that means you need to burn more calories. You can go to the gym to do some high-intensity exercise. But our suggestion is to try to mix several kinds of sports, such as running for 20 minutes and cycling for 20 minutes, then elliptical machine or pilates and yoga. The advantage of this method is that you will burn as many calories as possible in 1 hour exercise, which is beneficial to lose weight.
Pilates is thin and good.
Do you know Pilates? A fitness program that is completely free from environmental restrictions and can start exercising at any time looks like some static dancing or gymnastics postures.
Of course, if there is a small cushion, we can do more actions on it. The characteristics and requirements of these movements are: combining rigidity with softness.
Pilates is to help you build beautiful muscles and exercise your body's coordination and balance ability through static muscle strengthening training.
I am an office worker who lacks exercise. I have to sit at my desk and computer for a long time every day. After lunch, I am often too lazy to move. I still stare at the computer, play games and send and receive emails. Even taking a nap at my desk is said to be harmful to my eyes.
As a result, my stomach is getting bigger every day, my shoulders, neck and waist are often sore, I feel tired more and more easily, and even I feel a little wobbly when I walk. I want to go to the gym after getting a fitness card, but I often get off work very late, and I have no time or mind to "compete" with those sports equipment.
When I went to the gym, I happened to see many people doing Pilates with the coach, only to know that this kind of Pilates was invented by German Joseph Pilates.
Pilates movements are mostly simple, but they must be done correctly.
Whether you sit up slowly with your feet on the ground, your hands are knee-high, your abdominal muscles are tightened, you kneel on one knee, your hands are supported, one leg is extended backwards, or you stand on one foot, the other foot is extended backwards, and your hands are extended forward, you should pay attention to the relaxation and control of your movements, and enter a meditation state with the rhythm of abdominal breathing, and carefully feel the stretching of all parts of your limbs, the tension and contraction of your muscles, and the coordination and balance of your body. Soon, the body will be hot and sweaty.
If you are skilled, you can also create some movements according to the parts you want to exercise. Spread a thin mat on the floor at home, or stand outdoors for exercise. Pilates can start at any time. Be sure to remember: stretch as much as possible, move in place, control your breathing, enter meditation and feel carefully.
After a period of exercise, I can't find the feeling of muscle pain and discomfort now, and the flexibility and balance of my body and the endurance of my muscles have been greatly enhanced.
Sitting at the table for a long time, as long as the surrounding environment allows, do some simple actions, the feeling that the body is about to curl up will soon disappear, and the shoulders, neck, waist and other parts will soon relax.
I learned the benefits of Pilates through my own attempts, and also taught some friends and colleagues. Anyway, this kind of sport is not limited by gender, age, venue and equipment, and I don't have to worry about being injured because of violent movements.
Even if you forget some action essentials, you can quickly get many related pictures and essentials by looking them up online. Do it.
If you are sedentary every day and can't do it because of limited conditions or time, then learn Pilates. I don't need to say more about the benefits, but you'd better experience it yourself.
Tip: Pilates is simple. Not only can it make you slim, but it is also good for your plasticity. It is a sport that kills two birds with one stone!
Pilates fitness method