What is Pilates? -Can men do Pilates? The other day, I was curious about it at the health club.
Absolutely.
Pilates is a brand-new sport, which can help you to have a flat abdomen, strong muscles and a flexible body, so that you can't put it down. Pilates is a kind of deep muscle exercise, which controls muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body.
The most unique feature of Pilates is that it focuses on the spiritual level, allowing practitioners to face their inner world through breathing and mental control. In practice, you can also use dumbbells, gymnastics sticks and other fitness equipment to exercise.
Pilates has always been a basic training method for some dancers and gymnasts to shape their bodies and enhance or restore their strength. But it is also suitable for us ordinary people. Pilates practice is not limited by age or sex, and anyone can practice it, especially office workers with low back and leg pain, lack of exercise, long-term contact with computers and working from nine to five.
Pilates is not limited by space and can be practiced in small places. However, due to slow movements, muscle control, coordination of breathing and changes in body feeling, seemingly simple things are difficult to do and need regular coaching. Pilates can be done three times a week or every day according to one's physical feelings, and each exercise can generally last between 45 minutes and 1 hour. Because Pilates is not a heart-lung exercise, there is no strict time limit.
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What is Pilates?
/Pilates method means "Pilates" (or "Pilates technique") in English. It is an exercise method and skill named after German joseph hubertus pilates. Pilates' unique skill in training movements and movements created by himself before his death is called "control".
Narrow scope of Pilates: Pilates couples have always created more than 500 movements, most of which are saved as photos or documentaries. Including the exercises on the mat and the movements of the studio instruments invented by Pilates, is a narrow concept of Pilates.
The broad concept of Pilates: Pilates is first and foremost a sport. It is a kind of whole-body coordinated exercise, which mainly exercises the small muscles in the deep layer of human body, maintains and improves the appearance of normal posture, achieves body balance, develops the range and ability of activities of trunk and limbs, emphasizes the control of core muscle groups, strengthens the nerve induction and domination of human brain on limbs and skeletal muscle tissues, and cooperates with correct breathing methods.
Doing Pilates has the following advantages:
A healthy and soft back
Pilates can give more support to your spine and create more space between your vertebrae. These extra spaces will not only make you look slimmer, but also give you more flexibility and turn your spine from a hard stick into a string of pearls. This new soft spine can help you avoid spinal degeneration problems, such as slipping. It can also help you become more elegant and relaxed in your activities.
Gentle training
Body shaping
I plan to come. Pilates will not bring any pressure to your joints, and will not bring any damage to the cartilage and ligaments around your joints, especially your knee and shoulder joints. This will make your muscles more coordinated and draw your attention back to your inner worries. Pilates recovered quickly, more like doing it.
Physical therapy course
In fact, unlike other sports, you can do it safely every day without worrying about excessive muscle and joint pressure. But in order to achieve the exercise effect, you only need to do Pilates three times a week. However, you must persevere, which is the key.
Improve one's spirit and vitality
Pilates can promote your emotional health. Smooth movements can calm your mind and relieve mental tension. When you lengthen and strengthen your muscles, it can help you to promote the operation of the circulatory system and eliminate your nervousness. Every movement will make you feel calm, coordinated and full of energy. Focus on getting rid of your stress, and you will get physical and mental health.
Improve balance and coordination
When you are in your forties and fifties, your balance ability will deteriorate due to muscle atrophy and loss of sensitivity of nerve receptors. Pilates reverses this aging process by stabilizing your core. Pilates will move to your delicate deep muscles to help you keep your body stable and make your spine softer and stronger.
Relieve pain and stiffness
If you are troubled by the pain of osteoarthritis, you will find that doing Pilates can lengthen your body and reduce the pain. Proper exercise is very important for treating arthritis, because stretching can increase your flexibility and reduce your pain and fatigue. Stretching allows nutrients to flow to your muscles and tendons. They can make your muscles healthy and minimize the possibility of injury. Pilates can also produce joint lubricant, which can relax the muscles of your legs, back, neck and shoulders and relieve pain and tension.
Restore your pre-pregnancy figure
Many female friends will ask me why my stomach is still so flat after giving birth to two children. It's not long, but you need to do some exercise often and you will see the effect. Muscles have a good memory. You just need to do a little exercise and they will return to their original state.
What is Pilates?
Pilates is a brand-new exercise, which mainly strengthens the deep muscles inside and helps you to have a flat abdomen, strong muscles and a coordinated and flexible body.
Pilates originated in concentration camps. Joseph Pilates (Yue Se Pilates), the founder of Pilates, 1880 was born in Germany. He was sickly since childhood, but in his later work, he created Pilates by combining eastern and western health preserving methods, such as yoga, Tai Chi and traditional health preserving methods of ancient Greece and Rome, 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 helped bedridden patients train and restore muscle strength and control. 65438-0926 Pilates opens the first Pilates fitness studio in new york.
The essence of Pilates: Pilates is a kind of soft aerobic exercise that combines the rigidity and flexibility of western countries' emphasis on physical muscle and functional training with that of eastern countries' emphasis on the integration of body and mind. Not limited to the venue, not rigidly adhere to the action, stretching muscles, abdomen breathing, is an aerobic exercise that makes the body and mind properly coordinated. The biggest difference between Pilates and other aerobic exercises is that it is static, pays attention to breathing coordination, and doesn't even need music, because concerts disturb people's attention to muscle exercise.
Pilates is aimed at people who lack exercise. Sitting in the office all the year round makes their muscles lose strength and can't support their bodies. Therefore, it is easy to backache and backache, and even the body lines are out of shape over time. Pilates helps to stretch tight muscles again, as if doing deep exercises, and at the same time exercise muscle endurance and make the body pressure evenly distributed.
Pilates is suitable for exercisers of any age. Even pregnant women can practice under the guidance of a tutor to strengthen their support for the spine. Recently, it has become one of the most popular fitness methods in Hollywood.
Pilates is more comfortable than running. Because the muscles contract during running, the creatine produced will accumulate, resulting in a sense of soreness; But Pilates helps to stretch muscles and accelerate creatine metabolism, and the pain will naturally disappear soon.
Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.
Basic movements of Pilates: 1. Put your legs flat on the mat in a circle, put your arms on your sides, lift one leg, put the other leg straight or bent on the ground, tighten your abdomen, keep your back close to the ground, turn your thighs in circles when inhaling, stop at the starting point when exhaling, do it 4-6 times in one direction, and then turn around 4-6 times in the opposite direction. Note: Don't circle your legs too much, keep your hips stable and your hips still. 2. Stretch the upper body with one leg, lift the shoulder off the ground, straighten the left leg, bend the right leg, hold the ankle on the outside of the right leg, hold the knee on the inside, breathe 1 time to exchange legs, repeat the above actions, and exchange the left and right sides for 8~ 10 times respectively.
Note: Don't relax your upper body and keep your upper back off the ground. 3. Stretch your legs, lift your upper body, put your knees on your chest, put your knees in your hands, inhale and stretch your whole body, and exhale to return to the initial state. It can be repeated 6~ 10 times.
Note: Keep your upper body still and your shoulders off the ground. When you open your body, your arms are from front to top, and when you retract, you will receive your knees from the side. 4. Kick your legs sideways, with your head, shoulders and hips in a straight line, with your legs slightly retracted, your left toe touching the ground, your heel raised, your right leg raised to the same height as your hips, your right leg inhaled and unfolded backwards, your hips clamped, and you kicked forward twice when you exhale. Then change legs and repeat the above exercises, 6~8 times on each side.
Note: relax your shoulders and don't relax your upper body. 5. Fix your hands and feet, bend your legs, with your left leg in front and your right leg behind. When inhaling, support yourself with one arm and keep your body in a straight line. When exhaling, squat slowly, and then change legs to practice. Note: it is difficult to complete the action slowly and with control. The basic principle of Pilates can be supported on the ground with elbow joint. The principle of breathing: ① Inhale through the nose, exhale through the mouth, pay attention to the depth of exhalation, and try to breathe through the abdomen.
② Breathing speed is not easy to be too fast, which is basically consistent with the movement speed. Don't hold your breath for training. (3) Pay attention to exhaling during exercise and inhaling during rest.
This can relieve the pressure brought by muscle exertion to the inside of the body. ④ By controlling breathing and focusing on breathing, people's sensitivity to muscle soreness is reduced.
Body control principles: ① Slow exercise speed, prolonged muscle control time and large energy consumption in all parts of the body, thus achieving the purpose of reducing fat and shaping. (2) grasp the posture of the body, let it experience the sense of * * * brought by long-term training.
③ Fixation of abdomen and trunk is the core of Pilates training. Pilates together! In the beautiful music, fitness coaches from Australia guided a group of Guangzhou fitness coaches to start a brand-new sport: boxing, gymnastics, ballet, and finally some yoga and Tai Chi movements, which were fast and slow and varied.
Practitioners say that they feel a fresh and happy new experience of combining Chinese and western sports. This is a new fashion sport-Pilates, which is very popular all over the world at present. Lisa Gaylordy and Michael King, two of the world's top professional fitness coaches invited by Nike from overseas, told reporters that Pilates is a sport that combines the eastern and western sports concepts and combines the softness of the east with the rigidity of the west.
Its movements are slow and clear, and every posture must be coordinated with breathing, so it is suitable for people of any age, especially those who lack exercise, need to contact computers for a long time, and go to work from nine to five. The most unique feature of Pilates is that it not only shapes the body, but also focuses on the spiritual level, allowing practitioners to face their inner world directly.
Keep practicing and you can see your changes every day. Practice skills Pilates moves smoothly and naturally. If you add soothing and beautiful music practice, you can fully relax and feel comfortable.
The scientific charm of Pilates Pilates absorbs the essence of ancient yoga and Taiji movements, and organically combines breathing, meditation, flexibility, balance and rhythm to achieve the functions of stretching the spine and lengthening the ligaments. The movement speed of safe Pilates is relatively peaceful, which belongs to static exercise and will hardly cause damage to joints and muscles.
What is Pilates Yoga?
Pilates evolved into a noun, which generally refers to all courses that use Joseph Pilates to exercise. This course can be a group fitness course or a private training course set up by the coach to correct some special injuries, muscle imbalance or other physical problems.
Pilates group fitness classes are specially designed for people who work in offices. Because of working at a desk and computer for a long time, muscle development is unbalanced. This lesson mainly focuses on the muscle training of abdominal muscles, gluteal muscles, shoulders and back. Regular pilates exercises can correct body posture, relax waist and neck, solve shoulder problems and tighten loose muscles in arms and abdomen.
Nowadays, many professional athletes also use Pilates to avoid sports injuries.
What kind of sport 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.
Pilates is a unique and magical combined exercise system therapy for more than 80 years, named after its founder Joseph H.pilates. Now, Pilates has evolved into a noun, referring to all courses that use Joseph Pilates to exercise. This course can be a group fitness course or a private training course set up by a coach to correct special injuries, muscle imbalance or other physical problems.
Pilates group fitness classes are specially designed for people who work in offices. Because of working at a desk and computer for a long time, muscle development is unbalanced. This lesson mainly focuses on the muscle training of abdominal muscles, gluteal muscles, shoulders and back. Regular pilates exercises can correct body posture, relax waist and neck, solve shoulder problems and tighten loose muscles in arms and abdomen.
Nowadays, many professional athletes also use Pilates to avoid sports injuries.
What are the characteristics of Pilates?
Westerners who combine the eastern and western sports concepts have always paid attention to the training of physical muscle ability, such as waist, abdomen, back and chest. Orientals, on the other hand, pay attention to the training of breathing and concentration. Meditation, yoga and Tai Chi are good examples.
Pilates combines the flexibility of the East with the fortitude of the West. Its movements are slow and clear, and every posture must be coordinated with breathing. Therefore, Pilates is suitable for people of any age, especially those who lack exercise, need to touch the computer for a long time and work from nine to five. Stretching and lengthening is also one of the most important exercises in Pilates. Its special feature is that the muscles will not thicken after exercise. By exercising the core parts of the body (waist and abdominal muscles, including transverse abdominal muscles, oblique abdominal muscles, oblique abdominal muscles, rectus abdominis and erector spinae), the spine will become soft and tough.
Therefore, Pilates can not only improve the body lines, but also have a very good effect on correcting the neck and spinal cord. Safety: its moving speed is relatively peaceful, and it is a static movement, which will hardly cause damage to joints and muscles.
At the same time, the combination of static and dynamic movements makes the body nervous and relaxed, including the change of pace and meditation, which makes it easier for exercisers to control their own bodies and reduce the negative effects caused by posture errors. Pilates brings comprehensive exercise to your body with very simple equipment.
As long as there is a quiet space and a soft carpet, you can practice and achieve the perfect combination of body and mind. The emphasis on the control process during rest enables the trainer to enhance muscle strength without increasing muscle volume.
Pilates' light equipment practice is to follow the principle of small weight and multiple times, so that the muscles are full of elasticity and will not be too prominent. Its exercise intensity is not particularly great, but it pays attention to control, stretching and breathing, which plays a very good role in shaping women's waist, abdomen, buttocks and other key parts.
This is more suitable for women's requirements for physical beauty in real life. The biggest feature of Pilates is that it is easy to learn. It not only moves gently, but also exercises the arms, chest and shoulders purposefully, and at the same time enhances the flexibility of the body.
Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms and living rooms.
What is Pilates?
What is Pilates? Pilates is a brand-new sport, which can help you to have a flat abdomen, strong muscles and a flexible body, so that you can't put it down.
Pilates originated in concentration camps.
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. However, 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.
"The first requirement of happiness is health. Our understanding of physical health is to achieve and maintain the unity of body and sound mind, abundant natural exercise ability, and happily and calmly complete various tasks in daily life. " Joseph Pilates wrote the above passage in 1945, which also fully explained the true meaning of Pilates.
Now, Pilates has evolved into a noun, referring to all courses that use Joseph Pilates to exercise. This course can be a group fitness course or a private training course set up by a coach to correct special injuries, muscle imbalance or other physical problems. Pilates group fitness classes are specially designed for people who work in offices. Because of working at a desk and computer for a long time, muscle development is unbalanced. This lesson mainly focuses on the muscle training of abdominal muscles, gluteal muscles, shoulders and back. Regular pilates exercises can correct body posture, relax waist and neck, solve shoulder problems and tighten loose muscles in arms and abdomen. Nowadays, many professional athletes also use Pilates to avoid sports injuries.