1, stovepipe pilates
bridge type
1. Lie on your back, knees bent, feet flat on the ground, shoulder width apart.
2. Put your arms at your sides naturally, with your palms facing down. Take a deep breath, exhale while closing your abdomen, then slowly bend your hip joint, lift your hips, and lift your body with your hips and lower back (not your arms).
3. Support your upper body (not your neck) with your upper shoulders, and keep your balance with your hands only. Hold this action for 10 to 15 seconds, relax and do it again.
Note: If your neck hurts, don't do this.
Kicking action
1. Lie on your side, with your calves and knees bent and your thighs straight forward.
2. Lift and swing the thigh once, then put it down, put it behind the calf, then lift and swing back, and return to the ready action. Repeat 10 times and then switch to the other side.
Note: Keep your legs slightly below the waistline, keep your shoulders close to the ground and keep your body balanced. It can achieve the effect of gluteal muscle and lateral supinator muscle moving together to condense the axis.
Crawl and lift your feet.
1. Kneel on the mat with your hands supported, with your hands shoulder width apart, your feet waist width apart, your hands and knees on the ground, your palms under your shoulders, and your knees directly under your hips. Be careful not to lift or bend your waist at this time.
2. Stand on tiptoe, inhale and get ready. Exhale and lift your hand slightly off the mat.
Inhale. Take the tip of your right foot off the mat a little.
4. Breathe in and out rhythmically, and lift your toes from the floor and put them down. Repeat 5 times. Pay attention to the pelvis can't shake tilt, head can't droop. The right foot repeats in the same way.
Tips:
1. Pilates is suitable for anyone, regardless of age or sex.
2. Because most of the movements are done by lying on the mat, it is suggested that female friends should not practice by braiding.
Without dietary restrictions, many people will be tempted, but don't eat too much.
4. Wear loose and comfortable sportswear to exercise as much as possible, which is helpful for the tough stretching of muscles.
2. How to practice yoga
Aerobic yoga is the best way to reduce fat and achieve fitness without harming health. It can balance the figure between explosiveness and extensibility, so as not to let the muscle lines expand blindly and lose the aesthetic feeling, which is especially suitable for female body shaping.
Kicking style:
Lie face up on the mat, put your arms at your sides, lift and bend your knees. Push your arms to the ground and stretch one leg hard until your hips can keep a straight balance with your body and your toes are straight. The other leg is bent to the back of the head. This sport should always maintain the support of the lower back and arms during the exercise. Each group does 12 times, and the left and right legs are repeated.
Exercise parts: legs, arms, waist and back.
Abdominal flexion and extension:
Bend your knees face down, support the ground with your arms, make your right leg touch the ground, stretch your left leg over your hips, and straighten your toes to the ground. Repeat 12 times, and then change direction.
Exercise parts: triceps, back, buttocks, thighs and abdomen.
Complete flexion and extension:
Take a dumbbell in your right hand and left hand, let your knees bend naturally, keep your back flat and lean forward. Try to support your hips backwards, with your center of gravity down. Then bend your left knee to the hip position and lift the dumbbell to your chest. Repeat 12 times, and then change direction.
Exercise parts: abdomen, shoulders, back and buttocks.
Close-fitting sinking type:
From sitting on the mat, face up, support the upper body with both hands, and bend your knees with your left foot on the ground. Try to stretch your left leg above your head and lift your hips, keeping your elbows still and keeping your body balanced. Left and right; Each side 12 stroke.
Exercise parts: abdomen, buttocks and thighs.
Dynamic compression type:
Sit on the mat, palms down, and lift dumbbells on your chest. Lift your feet off the ground, bend your knees slightly, lean back 45 degrees, keep your abdomen tight, and stretch your arms and legs. Repeat 12 and do it again.
Exercise parts: chest, abdomen, buttocks and arms.
Bridge fat burning type:
Lie face up on the mat, hold a dumbbell in each hand, lift your hips, straighten your left leg and arms at the same time, and keep your right leg and knees bent to support balance. Then put your hips and left legs on the ground and extend your arms horizontally left and right. Repeat left and right legs 12 times.
Exercise parts: back, chest, buttocks, thighs, hamstrings.
Extrusion extension:
Lie on the mat with your right half, support your upper body with your right forearm, bend your right leg to the ground, push your abdomen and stretch your body as much as possible, and lift the dumbbell to your head with your left hand. Stretch your left leg and straighten your toes down. Holding a dumbbell, try to raise your left leg to the height above your head while bending your elbow downward.
Exercise: Legs, abdomen, elbow tendons and arms.
Ballet chopping:
Hold both ends of the dumbbell with both hands, and stand with your feet shoulder-width apart in a ballet posture. When squatting, turn your body center of gravity to the left. After standing up, raise your knees to hip height. Then, as shown in the figure, lift the dumbbell to the head height and twist the body to the right, and then make a downward chopping action. Repeat 12 times, and then do it again in a different direction.
Exercise area: thighs and buttocks.