Pilates circle is a kind of resistance circle and a small tool for pilates training. It doesn't look special, but after adding the magic circle to Pilates, it will immediately make the training challenging. So how do Pilates practice breasts? The following is an introduction to the chest training method of Pilates ring that I have compiled for you, hoping to help you.

Chest training method of pilates ring

1, how to practice chest compressions in Pilates?

Start: Put your hands and palms on the outside of the circle. Sit on the ground with your legs bent, your back straight, your feet together and flat on the ground. Stretch your arms on your chest, bend your elbows slightly, and point your thumb up.

Finish: While exhaling, press your hands inward and squeeze your chest. Keep your wrists fixed, your back straight and your abdominal muscles tense. Slowly reduce the extrusion force and return to the starting position.

Waila

Start: Grasp the inner pad with your thumb and fingertips. Sit on the ground with your legs bent, your back straight, your feet together and flat on the ground. Stretch your arms on your chest, straighten your elbows and face the inside of your palm.

Finish: while exhaling, pull the ring outward, bend the elbow slightly and squeeze the scapula. Keep your wrists fixed, your back straight and your abdominal muscles tense. Slowly reduce the tension and return to the starting position.

Pull it down and use it.

Start: Grasp the inner pad with your thumb and fingertips. Sit on the ground with your legs bent, your back straight, your feet together and flat on the ground. Put your arms directly over your head, palms facing each other.

Finish: While exhaling, pull the ring outward, bend your arm and pull it down until the ring is slightly higher than your head. Keep elbows bent, wrists fixed, and press shoulder blades. Slowly reduce the tension, straighten your arms and return to the starting position.

2. What is Pilates?

Pilates is a kind of exercise that can relax the muscles of the whole body and improve the control ability of the trunk. Pilates combines eastern and western health care methods, such as yoga and Tai Chi, as well as special equipment and sports skills.

It can be said that Pilates is specially designed for people who work in offices. Because of working in front of desks and computers for a long time, their muscles develop unevenly. This kind of exercise is mainly aimed at abdominal muscles, gluteal muscles, shoulders and back muscles. Regular pilates exercise can not only correct the posture of the body, relax the waist, neck and shoulders, but also tighten the loose muscles of the arms and abdomen, thus achieving good results in weight loss and shaping.

3. Practice the basic breathing principles of Pilates.

Inhale through the nose, exhale through the mouth, pay attention to the depth of exhalation, and try to breathe through the abdomen.

Don't breathe too fast, it is basically the same as the speed of exercise. Don't hold your breath for training.

Pay attention to exhaling during exercise and inhaling at rest. This can relieve the pressure brought by muscle exertion to the inside of the body.

By controlling breathing and focusing on breathing, people's sensitivity to muscle soreness is reduced.

The difference between Pilates and Yoga

Pilates was created by Joseph in the 1920s. Pilates was invented. It combines some ideas of yoga, Tai Ji Chuan and ballet, and is more diversified.

On the surface, Pilates and yoga have many similarities. For example, the basic practice of Pilates and the practice of yoga asana are static exercises, both of which emphasize the coordination of posture and breathing, and the practice environment requires quiet and barefoot.

But there are essential differences between Pilates and Yoga. Pilates originated in Germany emphasizes the training of body muscles and functions. Yoga originated in ancient India, focusing on achieving harmony with nature through physical and mental practice.

Many poses of yoga imitate the posture of animals, and some of its squeezing and twisting actions are to practice human internal organs; Pilates, on the other hand, focuses on muscle movement and breathing regulation, with the goal of focusing on muscles.

Yoga emphasizes the effect of preventing and treating diseases, strengthening the body and shaping the body through natural methods. Pilates, on the other hand, emphasizes the effect of body shaping in the form of muscles.

How to do Pilates to lose weight effectively?

1, and other sports

Pilates is combined with some other sports, so fat burning is the best. For example, Pilates can be combined with running. After running for half an hour, Pilates can massage tense muscles and help shape. I want to remind everyone that the exercise you choose to match must be aerobic exercise, so as to play a good role in losing weight.

2. Grasp the time of Pilates training

In principle, practicing Pilates is not limited by time and space. According to my own situation, as long as I have some free time, I can use it to practice Pilates. Practicing in the morning or at night has its own advantages. Burning fat in the morning is the best, and it can also bring a good mental state for the next whole day. Practicing at night can relax the tired body after a busy day and improve the quality of sleep.

Step 3: Adjust your breathing.

When practicing, pay attention to the adjustment of breathing. Pilates is a sport that requires full physical and mental input. Therefore, to follow certain laws, the body will naturally develop in a healthier direction.

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