How to practice Pilates? We all know that exercise is good for people's health. There are many ways to exercise. Some people exercise through Pilates, but many people don't know much about this sport. Let's share how to practice Pilates.

How to practice Pilates 1 Leg-binding: Lie flat on the mat, put your arms at your sides, lift one leg up, put the other leg straight or bent on the ground, tighten your abdomen and press your waist against the ground. Draw a circle with the raised leg when inhaling, and return to the starting point when exhaling, and stop the action.

One-legged action: the upper body is lifted, the shoulders are off the ground, the left leg is straight, and the right leg is bent. Put your ankle on the outside of your right leg and your knee on the inside of your right leg. Breathe 1 time. Switch legs and repeat the action.

Leg movements: the upper body is raised, the knees are closed on the chest, and the body is tightly bound. Then tuck your knees in your hands, inhale and stretch your body. Let the body return to a tight state when breathing.

Lying on your side: Lie on your side so that your head, shoulders and hips are in a straight line. Lean your legs forward slightly, push your left toe to the ground, lift your heel, lift your right leg to hip height, inhale and spread your right leg back, clamp your hip, and kick forward twice when exhaling. Switch legs. Say it again.

Is Pilates suitable for doing every day?

It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.

It is best not to eat food 2 hours before exercise. Pilates movements mostly require the active exertion of abdominal muscles, or play a stabilizing role, or assist in completing the movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even cause discomfort such as bloating. Pilates has a lot of tumbling or leg lifting movements, which makes it very uncomfortable.

It is also best not to eat for 2 hours after practice. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.

About Pilates

Although Pilates is not limited by space, because all movements are around the "neutral position", although the movements are slow, it is difficult to do seemingly simple movements because of the changes in muscle control, breathing coordination and body feeling. If the action is not in place, it is most likely to cause muscle strain and soreness in other parts, which requires professional guidance.

Practicing Pilates requires concentration on every movement. Once the excess physical tension is eliminated, people's posture and walking will change accordingly. This kind of change from the inside out will make people happy to discover a brand-new self, thus obtaining the greatest spiritual satisfaction.

How to practice two kinds of 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.