Pilates training method is a kind of physical fitness system-static fitness exercise, which was founded and popularized by Joseph Pilates in Germany on 1926. Westerners always pay attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest and buttocks, while orientals pay attention to the training of breathing and concentration, such as yoga and Tai Chi. Pilates absorbs the eastern and western cultures and is compatible with the related research results of physiology and psychology. At first, Pilates was only used in two major fields, namely, muscle training of professional dance groups and the recovery of physical function and muscle strength of patients after rehabilitation in medical rehabilitation institutions.

2. Six principles of Pilates.

Concentration: Only concentration can connect the body and mind and feel the nuances of every movement. With concentration, posture will be constantly adjusted and improved, injuries will be reduced, and control and fluency will be improved.

Control: the combination of attention and breathing will produce great control. At the beginning of each action, you need to use controls. When your body reaches a certain posture, you need to maintain it with control. Over time, your muscles will be strengthened and stretched and your figure will become more and more beautiful.

Axis: emphasize the application of "deep abdominal muscles", consciously contract the muscles of the body axis, correct and maintain its strength.

Breathing: Correct breathing can stimulate abdominal muscles and make movements smooth. Inhalation helps you adjust your posture. When you exhale, you will find that your spine can stretch a little further and your muscles can stretch a little longer, reaching a range of motion that you have never reached before.

Accuracy: To be accurate, we must bring our thoughts into action and concentrate on constant adjustment. It is these subtle differences that will make you feel completely different.

Smooth: speed should be even, and don't throw your limbs to a certain position. There is also a need for fluency between movements.

After that: do Pilates. Accuracy is a prerequisite for good results.

3. Precautions for practicing Pilates

When practicing, the movement speed should be slow, the muscle control time should be prolonged as far as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed. It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.

It is best not to eat food 2 hours before exercise. Pilates movements mostly require the active exertion of abdominal muscles, or play a stabilizing role, or assist in completing the movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even cause discomfort such as bloating. Pilates has a lot of tumbling or leg lifting movements, which makes it very uncomfortable.

It is also best not to eat for 2 hours after practice. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption.

The benefits of practicing Pilates

Improve your mental outlook and vitality: Pilates can promote emotional health. Smooth and steady movements can calm people's minds and relieve mental tension. When stretching and strengthening muscles, it can promote the operation of the circulatory system and eliminate tension. Focus on getting rid of stress and you will get physical and mental health.