The benefits of men practicing pilates
Pilates was originally named "control" by Mr. Pilates, emphasizing scientific and reasonable control and use of the body. In fact, Pilates was originally created for male exercise. It can help men relax their muscles and improve their immunity. Effective exercise can make their bodies more symmetrical and robust, strengthen deep muscles, improve flexibility, and help people with back pain, neck pain or muscle strain to relieve pain.
The role of men in pilates practice
1. Stretch muscle lines
The main function of practicing other sports in the gym may be to exercise the heart and lungs. Pilates stretches your muscles directly, so it will make you feel awkward and uncomfortable during exercise. You want to turn left and right, you want to turn up and down, you want to inhale and exhale, and all kinds of postures incredibly strengthen your coordination and mobilize the muscles that you may not be able to mobilize in your life. If you think a posture is not so difficult to look at and uncomfortable, it is quite comfortable to do. Needless to say, it must be wrong!
2. Combine rigidity with softness
One of the reasons why Pilates is popular recently is that it is not limited by the venue. You can practice with mats or even the floor. Compared with yoga, it is more prominent in the combination of Chinese and western, which not only combines the "rigidity" of westerners who pay attention to physical muscle and functional training, but also integrates the "softness" of orientals who emphasize the integration of body and mind during practice, and each posture should be coordinated with breathing. Pilates can not only improve the external shape of the human body, but also have special effects in treating some diseases. For example: body edema, low back pain, constipation, fatigue, varicose veins and so on!
Relax when stretching and breathing.
Most people who work in offices have fat around their waists, and Pilates is a targeted exercise. In any case, your muscles should be tense, and your legs should be stretched as far as possible to match your breathing. Imagine that your head is about to hit the ceiling. In the beautiful music, the fitness instructor is guiding you to practice. No pressure, no irritability, in this environment, I really feel that I am a person above everything, only intoxicated with sports.
Methods of boys practicing Pilates
1. Semi-arch four-point support
Training purpose: Men practice Pilates, exercise rectus abdominis and stabilize shoulder muscles.
Operating Steps: Support the forefoot of your feet on the mat, with your torso in a semi-arch shape, your knees bent 90 degrees, your hips raised above your shoulders, keep your whole body stable, and lower your head to exhale.
Training tip: To reduce the difficulty of patients with hypertension, they must bend their heads and knees at the same time, with the focus on navel. Otherwise, the contraction of transverse abdominal muscle is not obvious.
2.v-shaped bracket
Training purpose: Men practice Pilates, training transverse abdominis, rectus abdominis, oblique abdominis and oblique abdominis.
Operating Steps: Sit on the mat with your legs together, with your torso straight, abdomen in, shoulders sinking, upper limbs straight on your chest, your legs raised at an angle of 45 degrees to the ground, and your torso backward at an angle of 30 degrees to the ground. Touch your ankles with both hands, exhale and bow your head.
Training tips: The internal oblique muscles and external oblique muscles around the abdomen are fully contracted, while the spine is straight, the breath is full, and the knees are close together. If the spine is not straight, three to five lumbar vertebrae will be stressed, causing low back pain.
3. Side brace leg lift
Training purpose: Men practice Pilates, including the left spinal muscle bundle, the left internal abdominal oblique muscle, the left external abdominal oblique muscle and the core of the deep transverse abdominal muscle.
Operation steps: the right palm and right knee are supported on the mat at the same time, with the trunk at a 45-degree angle with the ground, the left leg raised parallel to the ground, and the left hand straightened upward at a 90-degree angle with the trunk to keep the body and limbs stable.
Training tip: the trunk of the limbs must be in a plane, that is, the coronal plane. If it is not in a plane, the core strength will be decomposed and the training effect will not be achieved.
4. Hold the ball and roll your stomach.
Training purpose: Men practice Pilates, mainly to train the core deep transverse abdominal muscles and shallow rectus abdominal muscles.
Operating steps: Put your legs in front of your body and sit on the mat, keep your pelvis fixed, keep your legs together, have a semi-arch trunk and make a 45-degree angle with the ground, and put your hands spherical just above your abdomen.
Training tip: lower your head and exhale, focus on your navel and put your knees together. This will compress the lower back and cause lower back pain. If the two are not close together, the transverse abdominis muscle will be decomposed and the training target muscle will not be achieved.
Precautions for beginners to practice pilates.
1, it is best to wear clothes that are easy to move and take off shoes and socks when practicing, because the practice movements are basically done on the mat.
2. Beginners should pay attention to the amount and intensity of exercise. It is advisable to practice 2-3 times a week, and each movement depends on your own situation.
3, pay attention to the depth of breathing, breathing speed should not be too fast, and keep basically consistent with the action, do not hold your breath training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.
It is best not to eat for 2 hours before exercise. Most pilates movements require the abdominal muscles to exert their strength actively, or play a stabilizing role, or assist in completing the movements. If you eat yourself before exercise, it will affect the exercise ability of abdominal muscles and affect the symptoms such as stomach discomfort. Moreover, Pilates has more legs and more rolling movements, which will aggravate the uncomfortable feeling and probably make the stomach droop.