Benefits of Pilates The benefits of Pilates can help improve blood circulation, relieve stress, improve posture, and improve balance and coordination.
Improve blood circulation
Through the cooperation of exercise and breathing, Pilates can effectively improve the body's blood circulation, benefit health and improve the body's immune function.
relieve stress
Pilates deep breathing and stretching exercises with breathing can relax nerves and muscles, thus relieving stress.
Improve posture
Pilates can make your hips, thighs, arms, shoulders and other parts of the muscles stronger and more elastic, so that you always present a good physical state, the whole body looks elegant and confident!
Body shaping
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.
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.
The disadvantage of Pilates is that everything is about a "degree". No matter what kind of exercise, grasping it well is good for your health, and grasping it badly is harmful. So is Pilates.
Practicing yoga and pilates requires some flexibility. If the flexibility is not enough at first, it will definitely be bad for the cervical spine and spine. Step by step, take your time.
Yoga is not only a good helper to lose weight and shape, but also a great help. Oh, I'm trying to lose weight. Every day, Yu and I teach ourselves at home. Anyway, I think yoga is a way to relax, cooperate with breathing, stretch the body and calm the body and mind. After all, some girls don't like too intense aerobic exercise, running and swimming.
Besides, you don't need much equipment. A yoga mat is enough. From the beginning, the movements were irregular, and you worked hard. It's really substantial. The most important thing is to clear your body and brain when doing yoga, not to think about other things, and to control your breathing and movements.
Basic movements of Pilates Abdominal movements
Lie flat on the mat, raise your arms above your head, put your hands around your ears, bend your knees, step on the ground and inhale. (Note: Shut your mouth and inhale through your nose)
Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and land on your feet.
Keep your back straight, your shoulders sink and breathe in. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. )
Hip movement
Exhale, relax your shoulders, straighten your calves, push your toes to the ground, lift your thighs to the same height as your hip joint, kick forward once and shake once.
Inhale, stretch your thighs backwards, tighten your hips and straighten your knees.
Backward movement
Lie on your stomach, lift your upper body and lower limbs at the same time, and kick your legs and arms alternately, like swimming.
Fingertips forward, in the same direction as toes, hips up, keep your body straight.
Inhale, kick up with one leg, and keep your hips from sagging. Exhale and slowly return to the ready position.
Waist movement
Prepare for action, with your thighs arched, your feet in front of your calves and your arms on your knees.
Straighten your arms, keep your body in a straight line, extend your arms at an angle of 45 degrees, and exhale.