Correct posture:
The correct posture is to keep the abdomen and back concentrated with proper strength and let the muscles support the spine. Powerful abdominal muscles form a "strength area" that supports the spine. When you straighten your abdomen and back correctly and strengthen the strength of other muscles, the whole body will reach a natural and ideal state. This posture will contribute to proper muscle exercise.
Good breathing:
A good way to breathe is to keep the mind, body and spirit in step, so that the physical and mental pressure of the practitioner can be swept away. Breathe at the right time. Different from our usual breathing, Pilates requires inhaling when breathing hard (when the abdomen is stretched) and exhaling when the abdomen is tightened.
Pilates needs harmony between mind and spirit. The decompression of the mind can actually be done naturally in Pilates practice.
Pilates has a special set of movements that need to be completed under the guidance of a coach, but you can also do its simple exercises at home:
Action 1: Lie on your back on the floor, relax your neck and keep your spine naturally bent. Inhale for 5 beats, exhale slowly for 5 beats, and at the same time tuck in and lift up.
Action 2: Lie on your back on the floor with your abdomen contracted and your feet off the ground. The back needs to be as close to the ground as possible, while the neck is relaxed. When exhaling, hold your neck, keep your head on the ground, lift your knees and get close to your upper body.
Action 3: Lie face down. Push your head forward and your shoulders sink. Contraction of abdominal muscles, lifting navel off the ground. You must keep this posture throughout the exercise. Inhale and raise your head, lift your arms and chest off the ground and tighten your back muscles.
Exhale and then slowly put it down. When exhaling, the upper body is still, and the legs are lifted off the ground to a height where the back muscles are not too tense.
Action 4: Hold your hands on the ground and do push-ups The abdomen and buttocks are tightened, and the body and trunk are in a straight line, and they are still for 20 seconds. The center of the body moves the trunk up and down gently, lifting it and doing it repeatedly 12 ~ 15 times.
Action 5: Take a push-up posture, which is the same as the first half of Action 4. Lift your left leg and exhale at the same time. Hip joint can't move. Note that the leg lifting action is driven by the contraction of abdominal muscles. Inhale when the left leg is down and exhale when the right leg is up. Make sure your hips are still and your back is straight. Also sink your shoulders and lengthen your neck as much as possible. Gently lift and lower your legs alternately, keeping a constant speed. These movements can be practiced two or three times in cycles. 1, Pilates has no age or sex restrictions and is suitable for anyone.
2, because most of the movements are done lying on the mat, it is recommended that female friends do not practice braiding.
3, there is no dietary restriction, which will make many people tempted, but don't eat too much.
4, try to wear tight sportswear to practice, you can check whether the muscles are in a state of tension at any time.
Pilates main population:
Office workers who lack exercise sit in the office all the year round, making their muscles lose strength and prone to backache. Over time, even their body lines are out of shape. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.
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 psychological pressure. ① Inhale through the nose, exhale through the mouth, pay attention to the depth of exhalation, and try to use the lateral chest method (inhale the abdomen to tighten, the ribs expand outward, and exhale the ribs to adducte. )。
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.
Principles of body control:
① Slow movement speed prolongs the time of muscle control, consumes the energy of all parts of the body to a great extent, and achieves the purpose of reducing fat and shaping.
Grasp the posture of the body and let it experience the stimulation brought by long-term training.
③ Fixation of abdomen and trunk is the core of Pilates training. "Concentration, control, center of gravity, breathing, fluency, accuracy, relaxation and persistence" are the basic elements of Pilates.
1, focus
When training, you should concentrate and listen to your body's feelings quietly.
Step 2 control
Move in place and try to reach the position required by the coach.
3. Center of gravity
Use the resistance brought by your own gravity to achieve the effect of exercising muscles.
Step 4 breathe
Pay attention to the depth of breathing and use abdominal breathing as much as possible.
5. Smooth
Smooth movements and even speed.
6, accurate
Accurate posture, better effect.
Step 7 relax
Feel the body parts carefully while meditating.
8, lasting
Consciously contract the muscles that need to be exercised, keep nervous and consume energy.
Young or no longer young ladies dream of having a smooth and soft body, slim and strong legs and a flat and firm abdomen, which they will have after tasting Pilates' "dessert". Before practicing martial arts, you should learn Zama Bu, and Pilates also has its basic skills. But don't worry, you don't have to spend three months learning the basics first. You only need to read them carefully and move them into Pilates, and you can get the maximum effect of practice.
Lateral respiration
Pilates with lateral breathing can promote correct exercise patterns and make your lungs absorb the most oxygen. When inhaling, the lower part of the sternum expands laterally and sinks when exhaling. Breathing in this way can help you keep your abdomen contracting and bending during exercise.
Sit up straight or stand up straight. Put your hands next to your sternum. Inhale, the sternum expands horizontally, but the stomach does not rise. Feel the movement of the sternum. Shoulder sink.
When inhaling, try to sink into the body under the sternum. Feel the sternum on both sides close to the center.
Cohesion axis/strength area core/power axis or strength area refers to a series of muscles that constitute and stabilize the body center. These muscles include abdominal muscles (especially transverse abdominis), lower back muscles and pelvic floor muscles. A strong shaft can not only reduce the chance of back injury, but also improve posture and adjust the balance of the body. Ordinary people tend to ignore these muscles. Pilates teaches you to find and use them.
In order to achieve good axial stability, you need to contract the pelvic floor muscles while pulling into the lower abdomen and start the transverse abdominis. The pelvic floor muscle is located in the pelvic floor (see Figure A), while the transverse abdominis muscle is an inner band around the lower abdomen and waist. To start the pelvic floor muscles, the pelvic floor should be pulled inward and upward, which feels a bit like forbearing urine. When you slowly tighten the pelvic floor muscles, the multifidus (which is hard to feel) and the flat abdomen contract at the same time. Continue to tighten the lower abdomen, and this contraction will progress upward and inward to the spine (see Figure B). Don't shrink with all your strength. It is the standard strength of the cohesion shaft to reach 30% ~ 40% of the complete tightening.
Put your shoulders down/down
Many people will accumulate stress on their necks and shoulders. Coupled with bad posture, such as sitting in front of the computer for a long time, hunching your back and stretching your head forward, a round arch and tight upper back will be formed over time. The tip of the scapula is outward away from the sternum. Pilates emphasizes that the back muscles sink the shoulders during use to help straighten the upper back.
You can use this little exercise to practice shoulder sinking. At first, raise your shoulders and put them down a few times. Note that when you shrug your shoulders, the tip of your scapula moves outward. When the shoulder is lowered, the tip of the scapula contracts downward and inward. We use this action to fix the position of the shoulder. When the tip of the scapula sinks down to the midline of the back, you will feel the neck stretch naturally at the same time, relieving the pressure and tension on the neck and shoulders.
Axle box trunk box
Imagine four straight lines connecting two shoulders and two pelvis. This "box" implies the arrangement and symmetry of the body. When doing every Pilates exercise, ask yourself, "Is my box square?" Many people habitually rely on one side of their bodies, and you can even notice that you are leaning or rotating to one side. When doing all kinds of daily activities, you often feel that one side of your body is easy to control. Pilates makes you more aware of these imbalances and then correct them.
Chin to chest
The movements of cushion Pilates are mostly supine head-up and hands and feet-up. Correct head position is very important for increasing abdominal muscle use and reducing neck pressure. The head should be lifted forward to the clavicle and the chin should be pushed to the sternum. There should be a distance of about a fist between chin and chest, and the line of sight should be fixed on the axis. Raising your head like this also helps you check the alignment of your torso and feet with your eyes during exercise. Beginners often make the mistake of putting their chin too close to the sternum, or leaning their heads back, so they feel their neck hurts.
Stretch the spine and limbs.
Pilates and dance teachers often tell students to "lengthen their spine" and "grow taller". Can adults "grow taller" like this? It can be! Studies have shown that participants can really stretch their spine and reduce the compression between vertebrae through simple verbal instructions. There are two key positions that can help you "grow taller". First, increase the distance between pelvis and sternum. In addition, pull the head away from the direction of the tail keel. When you learn to "grow taller", you must learn to keep this height. Pilates is to awaken the muscles that maintain sitting and standing posture.
As for stretching limbs, it helps to strengthen the muscles of limbs. Pay attention to the alignment of limbs and don't lock elbows and knees.
Natural axial position of spine and pelvis Neutral spine/pelvis
The natural axial positions of the spine and pelvis are complementary. When the basin is in the natural axis, the lower back bone will automatically fall into its axis position. In order to find the natural axis of the pelvis, put the bottom of the palm on the pelvis and the fingertips on the pubic bone to form a triangle. When this triangle is horizontal, the pelvis and lower back are on the natural central axis (see Figure A). Try to keep this natural central axis position in every pilates movement.
Spine rolling/peeling
A healthy spine should be not only strong, but also soft. Many pad pilates focus on the average movement of the spine segment by segment. In this book, we use the words "rolling the spine" and "moving away from the spine section by section" to bring out the clear and controllable activity pattern of the spinal segment.
Pilates posture
The ankles meet to form a V-shape. Pilates starts from the pool. You should tighten your hips, bring the back of your thighs close to each other, and turn your thighs outward from the pelvic cavity before your feet open into a V-shape. Although the hips and thighs are tightened, the calves and feet should be relaxed and stretched.
Integration integration
One of the characteristics of mat pilates is to participate in thinking about one's own activity mode. A common method is to focus on the activities of a group of muscles or areas. But Pilates requires you to expand your attention, even other parts of your body, and realize that your body is actually an integrated activity. Only in this way can your movements be more effective and balanced.
Key points of pilates practice
A, sit and turn
1, knees together, arms parallel to the ground, still inhale.
2. When inhaling, contract the abdominal muscles, turn the trunk to one side, and strengthen the strength of the lateral waist and intercostal muscles.
Action tip: try to increase the range of trunk backward tilt and torsion.
B, unilateral kneeling balance exercise
1. Kneel on your left leg, with the rear of the tip of your right foot pointing to the ground, and open your left arm parallel to the ground. Tighten your waist, abdomen and back muscles to ensure that the weight is evenly distributed on your left knee and right palm, and breathe in still.
2. When exhaling, the tip of the right foot leaves the ground and stops at the position where the right leg is parallel to the ground.
Action Tip: Keep breathing naturally during exercise. Fully mobilize the muscles of the whole body and maintain a balanced state, especially the muscles of the waist, abdomen, back and buttocks. This action strengthens the stability of the core and the balance of the body.
C, hips and legs tighten swing
1. Sit on the mat with your left leg bent, and bend your knees with your right leg to tighten the muscles of your hips and legs, so that the inside of your right leg is parallel to the ground (knees accidentally sink to the ground), your arms are slightly wider than your shoulders, and your palms support the ground.
2. On the premise that the right leg keeps C 1 motion, open your arms, erect your trunk, and strengthen the tension of your side waist, hips and legs.
3. Straighten your right knee and swing your right leg forward, parallel to the ground.
4, legs straight knees together, palms back to the ground, exchange direction.
Action tip: Pay attention to the muscle tension of the side waist, the upper edge of the hip and the thigh, move at a uniform speed, and do not use inertia.
Bend your arms and bow.
Bend your arms over the ground, contract your waist and abdominal muscles, lift your upper body off the ground, firmly support your feet and toes on the ground, and clamp your thighs and hips to the middle to keep your body in a straight line and keep your trunk as stable as possible.
Action tip: the scapula should be adducted, and the muscles of back, waist, buttocks and abdomen should be tightened. Don't kick the waist.
E, body side support
1. Bend your left arm, move your feet back and forth together (for example, E 1), contract your waist and abdominal muscles to support your body, and extend your right arm upward, while expanding your chest and hip joint, keeping your side perpendicular to the ground.
2. Lift the right leg to make the body "bigger" and tighten the core.
Action tip: When the body is "big", don't kick the pelvis down.
F, back muscle strengthening training
Lie prone with your arms to the west side of your head, naturally separate your legs, inhale quietly, contract the muscles of your back, waist, buttocks and legs when exhaling, lift your limbs upward on the premise of straightening your joints (elbows and knees), and keep breathing naturally for a period of time. 1, leg ring
Lie flat on the mat with your arms at your sides. First lift one leg, put the other leg straight or bent on the ground, tighten the abdomen, and press the waist to the ground. When inhaling, lift your legs up and turn in circles, in any direction. When exhaling, return to the starting point and stop the action. Do this 4 ~ 6 times in one direction and 4 ~ 6 times in the other direction.
Tip: Don't wrap your legs too much during the process, and keep your hips and hips still.
Function: This group of movements exercises the leg muscles and can keep the legs in a beautiful curve. At the same time, combined breathing can reasonably adjust the visceral function and make the movements more flexible and coordinated.
Step 2 stretch on one leg
Lift your upper body, lift your shoulders off the ground, straighten your left leg and bend your right leg. 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. So the left and right sides exchanged 8 ~ 10 times respectively.
Tip: Don't relax your upper body during the whole process, and keep your upper back off the ground.
Function: This group of movements makes the body more coordinated, and at the same time exercises the toughness of the upper body and the flexibility of abdominal muscles, spine and bones.
Step 3 stretch your legs
Lift your upper body, put your knees on your chest and tighten your body. Then tuck your knees in your hands, inhale and stretch your body. Let the body return to a tight state when breathing. Repeat 6 ~ 10 times.
Tip: During the movement, keep your upper body unchanged and your shoulders off the ground. When opening the body, the arm is from front to top, and when retracting, the arm is retracted from the side and hugged by the knee.
Function: This is a group of stretching movements, similar to swimming movements, which can stretch the body and body joints and get complete relaxation.
4. Side kick
Lie on your side with your head, shoulders and hips 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. Do it 6 ~ 8 times on both sides.
Tip: During exercise, the shoulders should be relaxed, and the upper body should not be relaxed.
Function: It can strengthen upper limb muscles, including pectoral muscles, upper back muscles and transverse abdominis muscles, and improve muscle flexibility.
Step 5 lift
Hands and feet fixed, legs bent, left leg in front, right leg in back. When inhaling, one arm supports the body. At this time, the whole body is in a straight line and slowly falls when exhaling. Practice changing legs. Do it 4 ~ 5 times each.
Tip: Slow action and strong control. If it is difficult to finish, you can support it on the ground with your elbow.
Function: This is about the exercise of body balance, which can make the body stronger. At the same time, the flexibility of each joint of both legs was exercised.
Other forms
1, upright pilates
This movement has changed the traditional mat movement, and the whole movement process is carried out in an upright posture.
Feet apart, hip width apart, arms straight up, palms facing each other. Straighten your right foot and lift your right leg at a 45-degree angle with your left foot. Draw three circles clockwise with your right foot, and keep your crotch balanced during this process. Then reverse. When finished, the right foot is put back to the ground, the right foot is lifted to the right, the instep is bent, and a circle is drawn in two directions. Left foot. Repeat, right foot.
Function: This kind of exercise is a good way to exercise legs and buttocks. At the same time, upright can improve the balance and agility of the body.
2, fitness ball Pilates
This kind of exercise is always carried out on the fitness ball.
Kneel on the floor with your right side leaning against a big fitness ball. Stretch out your left foot to support your body, and your right foot is still kneeling in place. Put your right hand on the ball, bend your left arm, put your left elbow behind your head and hold your neck. Bend sideways, try to touch your left hip with your left elbow, and retreat when you can't get close. * * * Do this 8 ~ 12 times. Then do it on the other side.
Function: It is conducive to shaping the muscles of abdomen, crotch, buttocks and lower waist, and can also establish good balance and coordination.
3, elastic rope Pilates
This set of movements requires an elastic rope.
Lie on your back on the floor with your legs straight and your instep bent. Wrap the elastic rope around your feet and grasp both ends of the elastic rope with both hands. Take a deep breath and try to stick your belly button on your spine. Exhale deeply, biceps brachii contract, raise your hands to your chest, and curl up your back little by little. Take a deep breath, then slowly lie back on the floor and take a deep breath. Take a deep breath and put your hands down. Repeat the above actions for 5 ~ 10 times.
Function: It can exercise the muscle flexibility of chest, back and arms.
4, small ball Pilates
First prepare a soft ball with a diameter of 20 ~ 30 cm.
Lie on your back on the floor and hold the ball with your ankles. Lift your legs until they are perpendicular to the ground. Rotate your legs slowly, draw a circle the size of a plate in the air, rotate clockwise and counterclockwise 10 times, palms down, and put them at your sides. Keep your back straight when you turn your legs.
Function: It can shape the curve of hip, crotch and outer thigh.
Action interpretation
One hundred breaths
Lie on your back on the bed, with your hands naturally at your sides and your palms facing down. Bend your legs at 90 degrees to the hip joint, so that your legs are directly above your hips and your calves are parallel. Contraction of abdominal muscles, exhaling when the head, shoulders and arms are lifted off the ground. Then inhale. After calling for five times, put down your palm rhythmically. Twitch your hands every time you breathe. Then turn your palm over, press your hands rhythmically, and inhale five times at the same time to complete a set. Do it at least 9 times in this order, making a total of 100 breaths (if you are just a beginner, aim at 20 breaths, and then gradually increase it to 100 breaths).
bridge type
Lie on your back, knees bent, feet flat on the ground, shoulder width. Put your arms naturally at your sides, palms down. Take a deep breath, exhale while closing your abdomen, then slowly bend your hip joint, lift your hips, and lift your body with your hips and lower back (not your arms). Support your upper body (not your neck) with your upper shoulders, and keep your balance with your hands only. Hold this action for 10 to 15 seconds, relax and do it again. Note: If your neck hurts, don't do this.
One-legged embracing
Lie on your back, put your arms at your sides naturally, bend your knees and put your feet flat on the ground. Straighten your right leg to the ceiling and tighten your feet. Exhale and tuck in.
Slowly turn your right leg counterclockwise and keep your hips still. Inhale when your legs are turned out, and exhale when you are turned in. Do it six times counterclockwise and six times clockwise. Say it again.
Leg stretching exercise
Lie on your back and pull your legs towards your chest. Put your hands on your knees naturally. Exhale when you lift your shoulders off the ground with your abdomen.
Inhale, then stretch, palms up, above your head, legs straight, and lift off the ground. Keep this action 1 sec. Inhale, then you take back your knees and put your arms on your legs. Then stretch. Repeat five to eight times.
Spinal protrusion
Sit on the ground with your legs straight, your feet shoulder-width apart, your feet relaxed and your knees slightly bent. Suck the abdomen towards the spine. Open your arms forward, flush with your chest. Keep your shoulders relaxed.
Exhale when the body bends forward. Keep bending forward and lower the head, neck, shoulders and ribs until the spine forms a "C" shape. Inhale and return to your original position. Repeat this action three times.
Saw type
Sit with your legs straight on the ground, with your feet shoulder-width apart, your feet relaxed, your arms stretched to both sides, even with your chest, and your abdomen sucked in the direction of your spine.
Exhale and turn your body at the same time, and extend your left hand to your right foot. It's like cutting off your own feet with your fingers. When you touch your toes with your hands, you contract your abdomen even more. When you return to the initial position, breathe in and do it on the other side. Do it at least twice in turn.
Advanced push-ups
Step 1: Stand with your feet apart, hip width apart, tighten your abdominal muscles, inhale, then exhale, bend forward and relax your shoulders and arms.
Step 2: Bend forward with your palms on the ground and in front of your toes.
Step 3: inhale, move your hands forward, keep your abdominal muscles tight, keep your arms straight but not overextended, keep a straight line with your head and trunk, and keep your legs straight and not overextended.
Step 4: Move your hands forward until they are just below your shoulders. From the side, the head, shoulders, hips and legs are in a straight line, while the arms are straight.
Step 5: Exhale, then bend your arms, lower your upper body until your whole body is on a horizontal plane, then inhale and straighten your arms. Repeat 5 times, then exhale and bend upward, inhale, and walk back to the starting position with your hands.
Function: strengthen upper limb muscles, including pectoral muscle, upper back muscle and transverse abdominis muscle, and improve the flexibility of hamstring muscle.
Health tips
Pilates is a safe way to exercise. Even so, not everyone can do it. Because this sport depends largely on the flexibility of joints, if there are injuries or diseases in the sports system, such as arthritis, muscle strain, ligament injury, etc., it is best not to practice for the time being. Patients with platelet dysfunction or coagulation dysfunction may get worse after exercise and should be avoided.
Don't have a full meal before exercise, otherwise it will lead to digestive system dysfunction. However, you can prepare some mineral water or other drinks during exercise to supplement the water lost during exercise.
"Pilates" anytime and anywhere
Do you know Pilates? A fitness program that is completely free from environmental restrictions and can start exercising at any time looks like some static dancing or gymnastics postures. Of course, if there is a small cushion, we can do more actions on it. The characteristics and requirements of these movements are: combining rigidity with softness and integrating body and mind. Pilates is to help you build beautiful muscles and exercise your body's coordination and balance ability through static muscle strengthening training.
I am an office worker who lacks exercise. I have to sit at my desk and computer for a long time every day. After lunch, I am often too lazy to move. I still stare at the computer, play games and send and receive emails. Even taking a nap at my desk is said to be harmful to my eyes. As a result, my stomach is getting bigger every day, my shoulders, neck and waist are often sore, I feel tired more and more easily, and even I feel a little wobbly when I walk. I want to go to the gym after getting a fitness card, but I often get off work very late, and I have no time or mind to "compete" with those sports equipment. Occasionally, I went to the gym and saw many people doing Pilates with the coach, only to realize that this was a fitness method invented by German Joseph Pilates.
Pilates movements are mostly simple, but they must be done correctly. Whether you sit up slowly with your feet on the ground, your hands are knee-high, your abdominal muscles are tightened, you kneel on one knee, your hands are supported, one leg is extended backwards, or you stand on one foot, the other foot is extended backwards, and your hands are extended forward, you should pay attention to the relaxation and control of your movements, and enter a meditation state with the rhythm of abdominal breathing, and carefully feel the stretching of all parts of your limbs, the tension and contraction of your muscles, and the coordination and balance of your body. Soon, the body will be hot and sweaty. If you are skilled, you can also create some movements according to the parts you want to exercise. Spread a thin mat on the floor at home, or stand outdoors for exercise. Pilates can start at any time. Be sure to remember: stretch as much as possible, move in place, control your breathing, enter meditation and feel carefully.
After a period of exercise, I can't find the feeling of muscle pain and discomfort now, and the flexibility and balance of my body and the endurance of my muscles have been greatly enhanced. Sitting at the table for a long time, as long as the surrounding environment allows, do some simple actions, the feeling that the body is about to curl up will soon disappear, and the shoulders, neck, waist and other parts will soon relax. I learned the benefits of Pilates through my own attempts, and also taught some friends and colleagues. Anyway, this sport is not limited by gender, age, venue and equipment, and its movements are simple and easy to learn, not to mention being injured by violent movements. Even if you forget some action essentials, you can quickly get many related pictures and essentials by looking them up online. Do it.
If you are sedentary every day and can't do physical exercise because of limited conditions or time, then learn Pilates. I don't need to say more about the benefits, but you'd better experience it yourself.
Pilates is not suitable for practicing at home.
Fashion really likes to care for women. Take fitness as an example. Women who are at the forefront of the trend have just learned about yoga from India, and now Pilates from Germany has appeared. 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.
Not suitable for practicing at home
Although Pilates is not limited by space, all movements are around the "neutral position" area, which is the lower abdomen of the human body. Although the movement is slow, it is difficult to do seemingly simple movements because of the control of muscles, the coordination of breathing and the change of body feeling. If the action is not in place, it is most likely to cause muscle strain and abdominal pain, which requires the guidance of a regular coach.
Practice focuses on the spiritual level.
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. Practicing Pilates requires focusing on muscle and bone movements. Once the excess tension in the body 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.
Not everyone is suitable.
Although there is no age or gender restriction, anyone can practice, but for special groups such as the elderly, children and pregnant women, they must practice under the guidance of professional coaches. Pilates exercise can be decided according to your physical feelings. Generally, the duration of each exercise is between 45 minutes and 1 hour. Don't eat for 45 minutes before exercise, and adjust your body for half an hour before eating.