Skinny leg exercise one
1. On the prone bed, keep your arms straight, support the bed with your hands, support your lower body with your toes, and straighten your knees in a straight line from head to toe. Keep your head down
2. Inhale first, then exhale. At the same time, tuck in your abdomen and lift your right leg to hip height. When inhaling, lower your right leg.
3. Lift your left leg and lift your legs alternately. Give 3 times as 1 group, and repeat 4~6 groups.
Skinny leg action 2
1. Sit on the bed with your legs straight, your feet shoulder-width apart, your feet relaxed, your arms extended to both sides, flush with your chest, and your abdomen sucked toward your spine.
2. Turn your body and extend your left hand to your right foot at the same time, and exhale. When your hand touches your toes, contract your abdomen. Return to the original position, inhale, and then do it on the other side. Do it at least twice in turn.
Precautions for practicing Pilates 1. 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.
2. 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 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 2-3 times a week, and each movement depends on their 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 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, which makes it very uncomfortable.
4, 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.