"Concentration, control, center of gravity, breathing, fluency, accuracy, relaxation and persistence" are the basic elements of Pilates to lose weight.

Concentrate

When training, you should concentrate and listen to your body's feelings quietly. control

Move in place and try to reach the position required by the coach.

centre of gravity

Use the resistance brought by your own gravity to achieve the effect of exercising muscles. breathe

Pay attention to the depth of breathing and use abdominal breathing as much as possible.

fluent

Smooth movements and even speed. precise

Accurate posture, better effect.

relax

Feel the body parts carefully while meditating. last

Consciously contract the muscles that need to be exercised, keep nervous and consume energy.

Basic movements of pilates to lose weight

Action 1:

Lie on your back on the floor, relax your neck, keep your spine naturally bent, and inhale for 5 times.

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, your feet off the ground and your back close to the ground.

At the same time, relax the neck, lift the neck when breathing, so that the head leaves the ground, and at the same time lift the knees and get close to the upper body.

Action 3:

Lying face down, head and heart forward, shoulders sinking, abdominal muscles contracting, navel lifting off the ground.

Keep this posture in every movement, inhale, raise your head and arms.

Action 4:

Put your hands on the ground, do push-ups, tighten your abdomen and hips, align your body with your torso, and stand still for a few seconds.

The center of the body moves the trunk up and down gently, lifting it and doing it repeatedly 12- 15 times.

Action 5:

Do push-ups, as in the first half of Action 4. Lift your left leg and exhale at the same time, without moving your hip.

Note that the leg movements should be driven by the contraction of abdominal muscles, the back should be relaxed, the shoulders should sink, the neck should be stretched as far as possible, and the legs should be gently lifted and lowered alternately to maintain a constant speed.