How to get started in Pilates? Pilates is a very popular fitness exercise at present, which can help you lose weight and so on. But there are still many people who don't know Pilates and how to get started. Let's talk about how to get started in Pilates. Let's watch together!

Introduction to Pilates: 1 Is Pilates suitable for beginners?

Beginners can also practice Pilates. However, because the intensity of Pilates is relatively large, beginners should pay attention to the intensity of exercise and train according to their physical condition.

Precautions for beginners

1, there is no need to pursue perfection. You may have seen Pilates practitioners twist their bodies like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that Pilates is not only about posing, but also about adjusting breathing and relaxing.

2, mentality is the most important. Compared with a Pilates suit and a professional mat, the most important thing is to have an open and peaceful mind. Don't be distracted when practicing.

Don't be shy to show off your figure. People who practice Pilates in advertisements are slim, but they can practice Pilates well regardless of their waistlines. In fact, research shows that Pilates can help people lose weight and avoid getting fat.

4. Don't blindly follow the teacher. Pilates slimming exercise has been very popular in recent years, but the market is mixed. This 5,000-year-old sport cannot be understood by simple study. In order to prevent potential physical injury and being misled, we should choose experienced teachers with professional qualifications!

5. Find the type of Pilates that suits you. There are many kinds of Pilates, and not every Pilates is suitable for you.

Can Pilates be practiced by yourself?

Pilates can be practiced at home or watched videos. Pay attention to start with simple movements, don't blindly pursue high difficulty, and master the content, difficulty and quantity of exercise according to your physical fitness. Be sure to do warm-up exercises before practice to prevent sports injuries such as muscle strain. If possible, you can find an understanding friend to practice with.

Pilates is a training method suitable for everyone. One of its principles is to focus on the core work of the organization. This will help you adjust your spine and pelvis, adjust the position of your shoulders and keep the correct posture. Suitable for people of all ages, especially office workers who lack exercise and face computers for a long time, as well as pregnant mothers, for prenatal assistance and rapid postpartum cultivation. It can achieve the functions of shaping, reducing fat, enhancing exercise ability, exercise therapy and correcting posture.

Basic movements of pilates introduction

Lift your legs.

Lie flat on the mat with your legs together and your hands flat on your sides; Lift your legs together, and the distance from the ground is about 10 cm. Lift your head and look at your toes. At the same time, raise your arms forward and point to the toes. Raise your arms, inhale and do five up-and-down swings, then exhale and do five up-and-down swings, keeping your legs suspended. Repeat two to five times according to your physical condition.

Torsional stretching

Sit on the mat with your legs shoulder-width apart, your back straight, and your hands Zhang Kaicheng in a straight line; While inhaling, turn your upper body to the left, keep your arms high and your palms down; While exhaling, the upper body leans downward so that the right palm touches the left foot. When tightening the abdominal muscles, the hip joint is also stretched; Inhale and go back to the beginning, then switch to the right and do it again. Repeat the whole set of movements three times.

Leg hugging and stretching exercise

Lie on your back on the mat, bend your knees to your chest and hold your ankles with your hands; While inhaling, loosen your hands and stretch backward, and stretch your legs together toward the floor, so that your abdomen and spine can be exercised at the same time; While exhaling, bend your knees again and lift your arms horizontally to both sides to further exercise your abdominal muscles. The whole set of movements is repeated 6 times.

Scissors legs, head support.

Lie on the mat, put your head in your hands and bend your knees to your chest; While inhaling slowly, stretch your right leg forward and twist your upper body to the left until your right elbow touches your left knee. Keep this posture, exhale slowly, then twist your body to the right, while your left leg stretches forward and your left elbow touches your right knee. The whole set of movements is repeated 6 times.

Spiral leg

Lie flat on the mat, put your arms on your sides and stretch your legs to the top of your head; Keep the upper body still, while exhaling, tilt your legs to the right side of your body and press your right hip against the mat; Inhale slowly and return your legs to the middle position; When exhaling, your legs are tilted to the left of your body and your left hip is close to the mat. Repeat the whole set of movements three times.

V-type suspension

Lie flat on the mat, raise your arms above your head, keep your feet on the ground, and press your toes down; When inhaling, your legs are lifted up, your arms are lifted in the direction of your toes, which drives your shoulders and neck upward. The cushion is placed on your back, and your arms are parallel to your legs. Keep your legs up and lift your upper body until your arms are parallel to your legs. Repeat the whole set of movements three times.

swim

Lying on the mat, arms straight forward, legs raised, as if floating on the surface of the swimming pool; Lift your right arm and left leg, lift your left arm and right leg, simulate swimming, and keep breathing at normal frequency; From 1 to 10, raise your hands and legs as high as possible.

Introduction to Pilates 2 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.

Shortcomings of Pilates

Pay attention to a degree in everything. 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 movement

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, raise your upper body and lower limbs at the same time, and kick your legs and arms alternately, just 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.