Push-ups: train the body to be stable and strengthen the muscle strength of shoulders and arms.
1, prone on the mat, body in a straight line, ready to inhale.
2. When exhaling, support your body with elbows at right angles and close to the ground; Make a fist, tuck in, and straighten your back. According to physical strength, decide the time to maintain this action.
Up and down: strengthen the muscles around the hip joint.
1. Lie on your right side, with your right arm straight and your pillow under your head. Bend your left arm and put it on your chest to help balance your body.
2, inhale, the left leg is raised about 90 degrees, and the right leg is still. Lower your left leg when exhaling. Repeat 10 times and change the right leg.
Roll-up: strengthen abdominal muscle strength and spine flexibility.
1, lying flat in a straight line, ready to inhale.
2. When exhaling, the body is slowly lifted, the arm is gradually level with the ground, and the legs are not moving. Try to roll up with the strength of abdominal contraction, not with the help of arm strength.
3. Inhale and keep moving.
4. When exhaling, abdominal contraction drives the body to lie on the ground slowly. The arm extends back along the ear. Repeat after the break 10 times.
Shoulder bridge: exercise the stability of the core and tighten the muscles of the buttocks and thighs.
1, body flat, legs bent, slightly apart. Hands on the ground, palms down. Inhale and get ready.
2. When exhaling, contract the ribs and abdomen, and the pelvis slowly leaves the ground until the shoulders are in line with the knees.
3. Inhale, the pelvis is still, and the left palm is straight forward.
4, exhale, the left leg is straight from the ground, and the sole of the foot is hooked up. Try to keep the pelvis stable.
5. Inhale, straighten your left leg and put it down, and return to the position in step 3.
6. After repeating steps 4 and 5 five times, bend your left leg backwards, rest on the ground, and then change your legs for practice.
Hundred times: enhance abdominal muscles and cardiopulmonary function.
1, the body is flat, the legs are off the ground, and they are bent together. The thigh is at right angles to the body and the calf is at right angles to the thigh. Put your hand gently on your knee. Belly in, inhale and get ready.
2. When exhaling, the upper body leaves the ground, the arms are pressed down to the sides of the pelvis, and the legs are straight, making an angle of 45 degrees with the ground.
3. Reduce the abdomen and keep the body stable.
4. Take 5 small breaths and flap your arm up and down 5 times with the breathing speed; Take five deep breaths and continue to flap your arms five times. The arm flapping range does not need to be too large to avoid shaking the body.
5. Repeat step 30 for ten times (i.e. 50 breaths each time, arm flapping 100 times), then return to the position of step 1, exhale and rest on the ground.
Pilates 3 questions
What's the difference between Pilates and Yoga?
Some actions and words in Pilates come from yoga. The coach pointed out that the biggest difference between them is breathing. Pilates emphasizes the expansion of the chest and the contraction of the muscles between the ribs and the abdomen during breathing to stabilize the core muscles. The focus of yoga is the contraction and expansion of the abdomen when breathing.
The focus of the exercise is also different. Traditional yoga emphasizes the flexibility of joints and the softness of the body, such as stretching the shoulders and back. Pilates believes that core muscles are the source of energy and exercise, so the focus of exercise is to strengthen and stabilize core muscles.
2. How does Pilates work?
There are two main methods:
Mat training: a series of floor movements on the mat can be completed without any equipment, which is the essence of Pilates.
Equipment training: Use exclusive Pilates equipment to assist training.
Pilates in water is a relatively new training method. The doctor said that the buoyancy of water can reduce joint impact, and people with arthritis, older or fatter can be considered.
At the same time, water flow can help train muscles to be stable and coordinated, and also relieve stress.
3. What should I pay attention to when practicing?
Clothes: Fit, comfortable and sweat-absorbent clothes. * * * Shoes and socks.
Venue: air circulation, the range where the body can lie flat and the hands can be opened.
Equipment: elastic cushion. Reduce friction between the back and the floor.
Frequency: 2 ~ 3 times a week, at least one day apart, to give muscle groups a chance to rest.