Can I practice Pilates during my menstrual period? You can practice Pilates during menstruation, but you need to pay attention to the intensity and way of exercise. For example, strenuous exercise such as handstand is definitely not suitable for menstrual practice.
As long as it is not severe dysmenorrhea, hypervolemia and functional uterine bleeding, you can engage in some exercise properly. At this time, exercise can also effectively improve and improve the functional state of the human body, promote blood circulation, especially improve the blood circulation of the reproductive organs in the pelvic cavity, reduce congestion and be beneficial to the body. At the same time, exercise can also make abdominal muscles and pelvic floor muscles contract and relax, which is beneficial to menstrual blood discharge and can relieve menstrual discomfort. You can jog, but slowly, just faster than walking.
With the development of modern society, Pilates has continuously made some humanized improvements, incorporating some ideas of yoga, Tai Ji Chuan and ballet and the personalized content of coaches. The training method of Pilates is to follow the exercise principle of using one's own weight, many times, small weight and meditation. The breathing mode during training is nasal inhalation, which is an external training for muscle shape and joints. The purpose of training is to improve the human spine and lumbar spine by changing the muscle function. Pilates does not exercise much, and proper exercise is harmless to the body.
How to practice pilates 1 during menstruation? It is best to wear clothes that are easy to move and take off your shoes and socks when practicing, because the practice movements are basically done on the mat.
2, pay attention to the depth of breathing, breathing speed should not be too fast, and keep basically consistent with the action, do not hold your breath training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.
3. Beginners should pay attention to the amount and intensity of exercise. It is advisable to practice 2-3 times a week, and each movement depends on your own situation.
It is best not to eat for 2 hours before exercise. Most pilates movements require the abdominal muscles to exert their strength actively, or play a stabilizing role, or assist in completing the movements. If you eat yourself before exercise, it will affect the exercise ability of abdominal muscles and affect the symptoms such as stomach discomfort. Moreover, Pilates has more legs and more rolling movements, which will aggravate the uncomfortable feeling and probably make the stomach droop.
5, within 2 hours after practice, it is best not to eat. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.
6. You can drink water during the practice, but drink less and slowly. Don't drink too cold water, which will hurt your heart and increase your burden.
7. When practicing, the movement speed should be slow, the muscle control time should be prolonged as much as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture, and try to experience the sense of * * * brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed.
Appropriate exercise and stretching exercise during menstruation
Stretching is also a form of exercise. It is a perfect choice for women who have a big menstrual reaction and can't do any exercise because of pain! After waking up, doing standing stretching or lying flat stretching to increase energy will make you feel better. (Adjustment) Breathing is stretching, which is a good supplement!
ponder
Meditation is a good mental exercise. During menstruation, you may suffer from stress, anxiety and sudden intense mood swings. Meditation is one of the most effective ways to relax, improve emotional health and keep calm during the day. When you calm down, the spasm will be less intense. Meditate 15-30 minutes every day, which can make your feelings change greatly!
Do gentle yoga
This is one of the most suitable exercises to do every day. It is best to do some gentle yoga during menstruation, which will help lymphatic excretion and eliminate toxins in the body. Yoga not only helps to speed up blood flow, relieve spasm and joint pain, but also prevents blood coagulation and bloating! Often do some yoga postures, such as holding your head and touching your knees, lasso, camel, and lying with your hands and feet.
go for a walk
I know many women like to run during their menstrual period and think it's great. I tried running in the last few days of my period and felt more tired than before. Jogging is also an excellent exercise, but even this is difficult to do during menstruation. Walking is a good choice for me, and it may also suit you. It can improve your mood and energy level, relieve muscle spasm, prevent constipation and digestive pain.