What are the pilates weight-loss postures? Pilates is a very popular way to lose weight and shape in recent years, which is highly sought after by the majority of girls. Pilates can not only accelerate metabolism in the body, but also have a significant shaping effect. Let's take a look at some pilates weight-loss postures.
What are the 1 pilates pelvic exercises in Pilates weight-loss poses?
Pose. 1
table
top
Lie on the ground with your legs together, with your upper body straight, your back completely attached to the ground, and your arms straight on the ground next to your left and right waist.
Then keep your legs bent and slowly lift them, with your feet off the ground and your thighs and calves at a 90-degree angle. Take a deep breath and keep your posture for a few seconds, then put your feet down alternately and lift them again.
Finally, keep one leg bent 90 degrees, lift the other leg straight and obliquely, and breathe several times.
Pose. 2
spine
twist
Sit on the ground with your legs together and knees bent, with your feet on the ground. Pull the angle between the thigh and the calf, straighten the upper body, stretch the back, tighten the muscles of the waist and abdomen, straighten the arm horizontally, and slowly inhale.
Then turn right while exhaling and swing your arms. Pay attention to the rotation of the spine and fix your posture.
When turning back to the front, inhale deeply, then turn to the left and exhale. When you turn your spine, your eyes rest on the fingertips here.
Pose. Three
swan
Stretch your whole body on the ground, bend your elbows with your arms, support your forearm on the ground, keep your head low but off the ground, and keep your straight instep, calf, thigh and chest close to the ground.
Then slowly lift the upper body while inhaling, slowly lift the chest off the ground, straighten the elbow arm until the pelvis leaves the ground, and then exhale. In addition, you know how to excrete toxins without drugs.
What are the pilates weight-loss postures?
1, feet open, feet shoulder width apart, upright. The toes of the left and right feet are parallel, and the feet should be straight in front.
2. Put your hands on the left and right thighs and heels, that is, the groin.
3. Put your hands in the groin, keep this posture, and then straighten your hands and press down hard. At the same time, the waist is also pushed down with the action of the hand.
Pay attention to the action until the thigh is parallel to the ground. At first, it doesn't matter if you can't make your legs parallel to the ground. You'll get used to it.
4, then the action of 3, continue to squat until you can bear the limit, keep squatting for 3 seconds, then slowly straighten out and stand up in 3 seconds.
Note that when you straighten your waist, your upper body will stand up until your knees are slightly bent.
5. Then do the above actions, and then do the squat action. Moreover, when doing the action, the hand should always support the position of the groin and cannot let go.
6. Then, while breathing slowly, repeatedly squat for 3 seconds, and then slowly straighten up for 3 seconds. Repeat the action five times. (Last 3 seconds+Next 3 seconds) ×5 times =30 seconds.
The key to squat:
1, when doing movements, the back should be straight, but the waist should not be turned back too hard to form a groove in the back, which is incorrect.
Note that when viewed from above, the knees should not protrude too much than the toes.
3, the line of sight can not leave the ground too high.
4. Stick out with the toe root of the big toe, and don't leave the ground where you tread the most meat on the floor.
Incorrect posture:
1, the line of sight is too high, and the waist is too backward, forming a groove at the waist.
2. The position of knees is more prominent than that of toes.
Key action tips:
Be careful not to tilt your knees inward, especially those with stiff ankles. When doing the action, the knees on both sides will easily lean inward, which will increase the burden on the knees, so pay attention when doing the action.
For people with stiff ankles, it is suggested that before exercise, they should turn their ankles to relieve their legs and then practice. Don't bend your knees hard, just do what you can.
This simple weight-loss action can effectively stimulate large muscles on the body and accelerate the burning of fat. By exercising large muscles, you can improve the body's basic metabolic ability, not only the lower body, but also improve the whole body fat burning efficiency.
In addition, the correct way of exercise can also activate the muscles of the abdomen and back, especially it can help correct the displacement of pelvis, make the blood flow smoother, help eliminate body edema, remove garbage and toxins in the body, and achieve the effect of losing weight and beautifying.
What are the benefits of Pilates for losing weight?
Pilates can lose weight
Speaking of the difference between Pilates and Yoga, the simplest sentence is that the former is dynamic and the latter is static. Of course, yoga should also raise your hands and lift your legs, but the key point is to achieve a certain posture, and then use your strength, balance and toughness to maintain a certain posture.
Pilates, on the other hand, focuses on the process of reaching a certain posture, and it doesn't care whether you reach the perfect posture. Pilates' weight loss effect is first-class, which is why it has become the favorite of many Hollywood stars.
Not just losing a few pounds of fat. Pilates can also shape muscles into strong and rich lines, making people look fit and symmetrical.
The effect of Pilates stretches the 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!
Rigid-flexible exercise
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 in 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.
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.
Better 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.
Relieve pain and stiffness
If you are troubled by the pain of osteoarthritis, you will find that doing Pilates can lengthen your body and reduce the pain. Proper exercise is very important for treating arthritis, because stretching can increase your flexibility and reduce your pain and fatigue.
Stretching allows nutrients to flow to your muscles and tendons. They can make your muscles healthy and minimize the possibility of injury. Pilates can also stimulate the production of joint lubricants, which can relax the muscles of your legs, back, neck and shoulders and relieve pain and tension.
Restore your pre-pregnancy figure
Many female friends will ask me why my stomach is still so flat after giving birth to two children. It's not long, but you need to do some exercise often and you will see the effect. Muscles have a good memory. You just need to do a little exercise and they will return to their original state.
What is Pilates?
Everyone is familiar with yoga. Pilates and yoga have many similarities. Here we compare yoga and tell you what Pilates is.
There are many postures in yoga that imitate animal postures, and some of its squeezing and twisting actions are mainly aimed at human internal organs. Pilates, on the other hand, pays attention to the regulation of muscle movement and breathing, and the training goal is mainly muscle.
From the form of practice, Pilates emphasizes the continuity and fluency of movements; Yoga is to keep a certain number of breaths after forming a posture.
From the practice effect, Pilates and yoga are both physical and mental fitness methods. It's just that Pilates focuses on muscles, and its effect in shaping the body may be more direct.
Pilates is not limited by space and can be practiced in small places. However, due to slow movements, muscle control, coordination of breathing and changes in body feeling, seemingly simple things are difficult to do and need regular coaching.
Pilates can be done three times a week or once a day according to your physical feelings, and each exercise can last between 45 minutes and an hour. Because Pilates is not a heart-lung exercise, there is no strict time limit.
The flat training method, whose scientific name is "static muscle strengthening", is a unique training system for balancing the body. By using the coordination of breathing and exercise, the influence of human breathing on human movement is emphasized, so as to improve the human movement function, which is used to exercise the skin in a balanced way and restore physical therapy, with remarkable results.
Pilates is a kind of physical training that combines yoga, dance and gymnastics. Oriental sports, such as yoga and tai chi, pay attention to breathing and concentration; Western sports pay attention to muscle physical training. Pilates combines two concepts, emphasizing the "body axis", that is, the strengthening of the abdomen and back, in order to achieve the purpose of body shaping.