Mind yoga, self-cultivation pilates

Speaking of the difference between the two, the simplest description is that Pilates is dynamic and yoga is static.

Of course, yoga also needs to raise hands, lift legs, bend over, and also needs cushions, but the key point is to achieve a certain posture, and then use the strength, balance and flexibility of the body to maintain this posture or this state. Pilates, on the other hand, focuses on the process of completing a certain posture, and doesn't care whether you can achieve the perfect posture.

Origin: Yoga was born in India and Pilates was born in Germany.

Yoga originated in India and was well formed as early as BC. The original meaning of the word "yoga" is to control cattle and horses. In distant ancient times, it also represented some practices or practices, which were considered to be helpful to achieve the highest goals. In the Yoga Sutra written by the ancient sage patanjali, it is accurately defined as "the function of controlling the mind".

Pilates originated in Europe at the end of 19 and the beginning of the 20th century. German Joseph. Pilates is adapted from a series of fitness concepts such as dance, gymnastics, Tai Chi and yoga.

Objective: Yoga pays equal attention to body and mind, while Pilates focuses on muscle exercise.

Yoga pursues the unity of body and mind at the same time of fitness, and hammering in the mind accounts for a large proportion, that is to say, it is necessary to practice both body and mind. Pilates is basically a functional exercise technique, originally designed to help patients recover their physical function, and now it is the best way to lose weight by exercise.

Effect: Yoga enhances flexibility and Pilates exercises core muscle groups.

Yoga exercises flexibility of the body. Pilates is a muscle exercise, which mainly exercises the core muscle groups, making them more powerful, beautiful and coordinated, making people look tall and straight, and helping to effectively support the upper body. Therefore, Pilates also meets the needs of people in the real society, and corrects those muscles that can most affect our body shape in the shortest time.

Static and dynamic: quiet yoga, flowing Pilates.

Yoga is relatively static, and it needs to stay and stay in the process of practice. For some difficult movements, such as touching bones with backhand, yoga doesn't care how you touch them, as long as you can. Pilates pursues the movement of flow. Even practicing music is faster and more urban than yoga. Pay more attention to the process, and every step should be completely accurate, otherwise the effect will be greatly reduced.

In addition, compared with other fitness programs, Pilates can not only improve the body lines, but also play a good role in correcting the neck and spine. He won't make you gasp and sweat a lot, because research shows that sweating a lot during exercise will only reduce the water and minerals in the body, and also cause the loss of electrolytes in the body. In addition, many muscles contract during exercise, and the creatine produced is easy to accumulate, resulting in pain. Pilates helps to stretch muscles and accelerate creatine metabolism, so the pain naturally disappears.

IV. Precautions, Exercise and Diet

Matters needing attention in pilates practice

It is best to wear loose and comfortable clothes and take off your shoes and socks when practicing, because the practice movements are basically done on the mat.

Pay attention to the depth of breathing, don't breathe too fast, keep basically the same as the movement, and don't hold your breath for training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.

When practicing, the movement speed should be slow, the muscle control time should be prolonged as far as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed.

It is advisable for beginners to practice 3-4 times a week, and each movement depends on their own situation.

It is best not to eat food 2 hours before exercise. Pilates movements mostly require the active exertion of abdominal muscles, or play a stabilizing role, or assist in completing the movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even cause discomfort such as bloating. Pilates has a lot of tumbling or leg lifting movements, and the discomfort will be more serious. In the long run, it may even lead to gastroptosis.

It is also best not to eat for 2 hours after practice. 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.

You can drink water during practice, but drink less and slowly. Don't drink too cold water, which will stimulate the heart and increase the burden on your body.

Verb (abbreviation for verb) Possible questions from members.

1. Origin, explanation.

The difference between yoga and other events has been explained.

3. Suitable for people,

Pilates is mainly aimed at the crowd:

★ office workers who lack exercise, people who sit in the office all the year round.

Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.

★ Pilates is suitable for exercisers of any age. Even pregnant women can practice under the guidance of a tutor to strengthen their support for the spine.

★ Pilates is more comfortable than running. Because the muscles contract during running, the creatine produced will accumulate, resulting in a sense of soreness; Pilates helps to stretch muscles, accelerate creatine metabolism, and the pain will disappear naturally soon.

★ Practicing Pilates can build a perfect figure. Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.

4. In the special period of women, it is necessary to communicate with the coach during the physiological period and change the training methods; 4 months postpartum, 6 months postpartum normal training; After abortion, wait until the end of the next menstruation; Practicing under the guidance of a coach can strengthen the traction of the spine and prepare for a smooth delivery; However, there is no separate course in the clubhouse at present.

5. Why do you need to control your diet? I've already said that.

6. Can't you lose weight by running and skipping rope at home? Thin does not mean thin, thin does not mean symmetry. What we need is a well-proportioned figure and perfect lines, rather than changing from a big weight to a small weight.

7. How long will it take? Any exercise is not a shortcut, it needs perseverance, regular work and rest and scientific diet to realize our wishes, so the coach is not so much teaching as teaching everyone a scientific lifestyle.

8. Of course, the professionalism of the coach is very important. AASFP is currently internationally recognized and the only coach training institution designated by the State Sports General Administration. Here, you will enjoy the exercise prescription tailored by coach Zhou from AASFP to help you realize your healthy and beautiful dream.

Unarmed training, no equipment, unarmed strength training is mainly divided into three parts:

1, push-ups: pectoral muscles and triceps brachii

2. Flexibility and strength of waist and abdomen

3, handstand: shoulder and back.

Chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, with about 20 times in each group and five groups each time. When practicing push-ups, you should master the skills of muscle retraction and extension. It takes about 3 seconds for the body to go down, and it is the same when it gets up, so that the muscles can be fully stressed and the stimulation effect can be achieved. With the gradual deepening of exercise, it is best to put some weight on your back, or take a chair with a tripod on it and let your body lean down. Just doing push-ups is not enough, it can only connect the whole muscle. Muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym. You can sculpt the muscle lines into six groups without using any equipment, and each group has 30 times. After doing push-ups, the growth and lines of the chest muscles will get twice the result with half the effort.

Training method of arm

(1) Forearm: Make a fist with your bare hands and exert your strength. Each group should practice until their hands are sore. Do this in four groups. It is recommended to do this 3-4 times a week.

(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or feel tired according to your own strength. Practice with forearm three times a week, each time 15 beat, and do 5 groups.

(3) Triceps brachii: Contact by push-ups, but pay attention to the fact that the two hands doing push-ups should be close together, preferably stuck together, and then go up and down like push-ups, with the same number of times and groups as the biceps brachii.