Like yoga, Pilates has its own set of standard movements. MM students only need to practice according to its regulations. Then you not only master a new exercise method, but also lose weight during exercise. This is so beautiful! Pilates' exercise guide has been thrown over, MM's don't hurry up!
1, leg winding. Lie flat on the mat, put your arms on your sides, lift one leg up, put the other leg straight or bent on the ground, tighten your abdomen and keep your waist close to the ground. Draw a circle with the raised leg when inhaling, and return to the starting point when exhaling, and stop the action.
2. One-legged action. 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.
3. Leg exercise. 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.
4. Side action. 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.
5. Full-body exercise. 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.
How long does Pilates practice every day?
In fact, Pilates is also a kind of strength exercise, which consumes a lot of physical strength. If you practice for a long time, it may lead to MM's physical fatigue and muscle aches, so how long is it appropriate to practice one day?
Generally speaking, the MM who just started to practice Pilates will be OK if she practices for about 40 minutes every day. When you get used to the movements and intensity of Pilates, gradually increase the amount of exercise and extend the exercise time. For example, it is ok to practice for 2 to 3 hours every day. What needs to be reminded here is that you should pay special attention to the time period when practicing Pilates. Generally, practicing at 3-4 pm is the best. If you practice after meals, practice on an empty stomach for 2 hours after meals. In addition, don't take a bath immediately after practicing Pilates, because the sweat of the body has not been drained and the hot air has not dissipated. Taking a shower at this time is particularly easy to catch a cold. It's not too late to take a shower when your breathing returns to normal.
What equipment does Pilates need?
Pilates, after all, is a fitness exercise that elegant women like very much. In the process of continuous development, a lot of attention has been extended, such as preparing the necessary equipment before practicing Pilates, so that you can concentrate more when practicing. So what equipment might mm use? You must keep the most comprehensive equipment list in history.
1, Pilates mat. It is necessary to prepare a clean and soft cushion to prevent MM's knee from being injured in sports.
2. Pilates clothes. Before doing Pilates, put on soft and comfortable sportswear, and you will find the whole process very feel.
3. Pilates ball. Pilates ball can choose fitness ball or ordinary rubber ball, which may come in handy in some pilates movements.
4. towels. If you sweat a lot during the practice, you can wipe it with a towel in time. Pay attention to that the towel must be soft and clean.
5, water cup. If you feel thirsty during exercise, it is also necessary to replenish water in time. Just take a sip, not too much.
6. Music playing equipment. Playing soft and comfortable music at the sports scene is the key to creating an overall atmosphere. Maybe you will lengthen your exercise time with the music, so that you will lose weight better.
What should I do if I feel sore all over when practicing Pilates?
Pilates is a high-energy exercise, and it is inevitable that the whole body will ache during the exercise. How should MM deal with this situation? Next, mom. Com Encyclopedia will give you some clever ways to deal with all the soreness and make it easier for you to practice Pilates!
When the body aches and exercises Pilates, MM can massage at the sore part, because massage can accelerate the blood circulation of the sore part and take away creatine; Moreover, the hot compress effect of local sore parts after massage is also good; Another feasible method is to stretch and lengthen muscles to relieve pain. Stretching and elongating movements are simple. MM students can stand on tiptoe for a few seconds or stretch their arms repeatedly.
Muscle soreness after exercise is a normal phenomenon. MM people don't have to worry. Muscle soreness often appears on the second or third day after exercise, and can be relieved by itself after 2 ~ 3 days. When you do the same exercise again or continuously, the symptoms of muscle pain will be obviously alleviated or even stopped!
The difference between Pilates and Yoga
Speaking of Pilates and Yoga, MM may have heard of it but can't tell the specific difference. But in real life, there are not a few MM who practice Pilates and Yoga, and the effect of losing weight is obvious to all. So how does MM who wants to lose weight through exercise judge which type of exercise she prefers? At this time, you might as well look at the difference between pilates and yoga.
1, with different concepts. Pilates was founded and popularized by Joseph Pula of Germany in the last century. It is a kind of fitness exercise, which mainly focuses on the training of body muscles and physiological functions. Yoga comes from Indian Sanskrit yug or yuj. It can improve people's physical, psychological, emotional and spiritual abilities, and it is a form of exercise to achieve harmony and unity of body, mind and spirit.
2. Different ways of breathing. Pilates is a natural chest breathing; Yoga is abdominal breathing.
3. Different shapes. Pilates is a kind of dynamic strength yoga; The focus of yoga is to use your strength, balance and resilience to maintain a certain posture, which is static.
4. The emphasis is different. Pilates focuses on muscle, that is, the movement and breathing regulation of muscle itself; Many postures in yoga imitate animal postures, and its emphasis is imitation and maintenance.
5. Different forms of exercises. Pilates emphasizes the continuity and fluency of movements; The focus of yoga is to keep the same posture and breathe a certain number of times.
6. The effect of practice is different. Pilates plays a more direct role in shaping the body; Yoga has a better effect on improving MM's internal strength.