The benefits of Pilates to shaping
1. Pilates is a multi-time, low-weight muscle endurance exercise. Long-term practice of Pilates can make the body muscle lines slim, firm and slim.
2. Pilates is simple and effective, and can be practiced anytime and anywhere.
3. Practicing Pilates can reduce free fatty acids in muscles more effectively, thus reducing subcutaneous fat.
4. Pilates allows more space between the spine bones, which can make your spine more flexible.
The benefits of Pilates for women
1. Long-term practice of Pilates can strengthen the core strength of the abdomen, make the delivery process smoother, and also make the mother's postpartum recovery easier and faster.
2. Women tend to accumulate fat in their legs, waist and arms. Pilates can help reduce fat on the back, waist, abdomen and buttocks of the arms.
3. It helps to enhance the flexibility of the spine and prevent the decline of the spine.
The difference between Pilates and Yoga
Many people confuse yoga with pilates. In fact, Pilates and Yoga are completely different sports.
1. Origin: Pilates originated in Germany. Pilates adheres to the consistent training purpose of westerners and can directly feel the ability of the whole body muscles. Yoga originated in East India. It inherits the traditions and ideas of the Orientals and pays attention to pranayama, which is an internal practice of the body.
2. Breathing: The biggest difference between Pilates and yoga is breathing. Pilates uses intercostal breathing (also called lateral breathing) to complete every breath. Pilates intercostal breathing is inhaling through the nose and exhaling through the mouth, while tightening the abdominal muscles all the time. Yoga breathing is relatively simple, mostly abdominal breathing, inhalation and exhalation through the nose.
3. Training purpose: Pilates focuses on the exercise of body muscle ability, such as waist, abdomen, back and chest. Yoga focuses on breathing and concentration training.
Thin waist pilates
Baipai arm
1. On the supine cushion, stretch your arms to both sides and bend your knees.
2. Inhale, look up, eyes look straight, arms are off the ground, thighs and calves are 90 degrees, arms vibrate up and down, shoulders are stable, do it 4 times when exhaling and 4 times when inhaling. The total number depends on your own situation. If you can persist, you can reach 100 times.
Exercise site: rectus abdominis
Function: Enhance the muscle capacity at the core of the abdomen, and help to reduce the excess fat on the stomach.
One-legged stretching
1. Bend your knees, tighten your abdomen, put your hands on your knees and relax your neck.
2. Hold the left leg with both hands, straighten the right leg when exhaling, and retract the right leg when inhaling. When exhaling, change the left leg to do the same action, and the action and breathing alternate.
Exercise site: abdomen
Function: improve the control ability of abdomen, and enhance the coordination and stability of the body.
Slender pilates
Side kick to lift the inner thigh.
1. Bend your left leg, grab your left ankle with your left hand, tighten your hips, and straighten your right leg.
2. When exhaling, lift your right leg up, inhale and put it down, repeat for 5 times, and then change your legs and do it again.
Exercise site: the muscles inside the thigh.
Function: increase the stability of the inner thigh muscles and reduce the fat in the inner thigh.
Side kick bike
1. Lie on your side, straighten your legs, and bend your knees on the premise of your left leg when inhaling.
2. Exhale and straighten your left leg backwards.
Exercise site: flexibility of leg muscles, abdomen and hip joint.
Function: increase the flexibility of hip joint and stretch leg muscles.
Thin arm pilates
arm circle
1. Stand still, keep your pelvis neutral, sink your shoulders, put your arms next to your thighs, put your palms forward, inhale and exhale until your arms are raised.
2. Turn your palms outward, imagine the feeling of heavy air, and slowly press your arms down. Then keep your arm straight and circle it 30 times, and you can increase the number of laps according to your own situation.
Exercise site: triceps brachii, deltoid muscle
Function: It can quickly reduce the excess fat on the arm.
Hip pilates
Shoulder bridge
1. Lie on your back, bend your knees, and keep your feet shoulder width apart. Inhale, roll up your hips, exhale, and support your body with your hands.
2. Inhale, lift your right leg and point your knees at the ceiling. Do it 6~8 times, change legs and repeat.
Exercise area: hips and back thighs.
Function: increase the muscle strength of hip back and shape hip curve.
Tips:
1. When practicing Pilates, try to keep the pelvis in the middle of the whole body in every movement.
2. Practice Pilates. Don't just choose one action exercise. Choose multiple movements, and full-body exercise will have better results.
3. Pilates largely depends on the flexibility of joints. If there are injuries or diseases in the sports system, such as arthritis, muscle strain and ligament injury, 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 doing pilates, otherwise it will lead to digestive system dysfunction. However, some mineral water or other drinks can be prepared during exercise to supplement the water lost during exercise.
5. Don't do high-intensity exercise equipment after Pilates, which will only make muscles ache and twitch, and the hard-won "stretching" effect will be wasted.