The so-called core muscle group refers to the important muscle groups located around the abdomen and around the body, which are responsible for protecting the stability of the spine, such as transverse abdominis, pelvic floor muscle group, lower back muscle and so on. All the action strength of Pilates comes from this body center. If the core muscles are not well exercised, then no matter how other parts are exercised, the whole person still looks crooked and hunched. By training the local movement of the core muscles, not only can the fat accumulation be reduced, but also the muscle endurance of the core muscles can be enhanced, which can help the core muscles to support the upper body more effectively and achieve the purpose of improving the posture.
Introduction to Fitness-Pilates
Publisher: Mapley
Time: 2006- 10-08 Source: Beauty House Sherpin Club+ included in my manual.
Label: Exercise Health Pilates Fitness Slow Exercise Relieves Stress
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1. History originated in Germany. 1880, weak Joseph. Pilates was born. His childhood was troubled by asthma and rheumatism, which made him extremely eager to have health. At the age of seven, he invented a training method, combining yoga, martial arts and ancient Greek fitness methods to exercise himself. From the age of 14, with the help of doctors, he overcame his physical illness with tenacious perseverance and participated in many activities.
I. History
Originated in Germany, 1880, sick Joseph. Pilates was born. His childhood was troubled by asthma and rheumatism, which made him extremely eager for health. At the age of seven, he invented a training method, combining yoga, martial arts and ancient Greek fitness methods to exercise himself. From the age of 14, with the help of doctors, he overcame his physical illness with tenacious perseverance, participated in a lot of physical exercises, and made amazing achievements in skiing, diving, gymnastics and other sports.
He immigrated to England. 19 14 When World War I broke out, he was put in a concentration camp with other Germans. There, he not only practiced his own training methods, but also used some simple instruments to help patients with rehabilitation training of muscle strength and control ability, so he was loved by everyone. After the war, he was invited by the German government to train German soldiers. In new york, he often came into contact with ballet dancers and found that many dancers would be injured in one way or another because of their performances, and these injuries would take a long time for their bodies to recover. Pilates' unique training method can make the injured body recover as soon as possible by providing necessary help. The results show that non-destructive stress or load plays an active role in the process of physical recovery. Therefore, the American Dance Association quickly accepted Pilates as a special training method.
Pilates training method is named after this.
After years of evolution, Pilates training method perfectly combines the essence of eastern and western sports, which not only integrates the rigidity of westerners, pays attention to the training of body muscles and functions, but also integrates the softness of orientals, emphasizes the unity of body and mind during practice, and helps us achieve the best state of internal and external training. Let me briefly introduce the main functions of Pilates.
Second, function
Pilates is a physical and mental training method.
Pilates can dramatically change your posture, posture and physical feelings. Without a lot of practice, you can keep fit, have a smooth, soft and symmetrical figure, slender legs and a smooth abdomen. Pilates can make your body know and feel yourself better and make your movements gentle and elegant. Pilates can help you improve your flexibility, agility and effectiveness. Pilates can help you improve your back pain caused by long-term bad posture.
This is a very safe and reasonable training system. Pilates will help you reach the best state of mind and body. You can participate in Pilates training regardless of your age or your own conditions.
* You don't need a lot of practice to increase your strength.
* Enhance the flexibility and agility of the body
* Let the body have the best core control ability.
* Let you have smooth abdominal muscles, slender legs and a healthy and strong back.
* Make your body and mind feel fresh.
* It is both challenging and safe to train in a safer state without hurting the body.
Have a strong central force.
Pilates makes the body produce a strong "core", which can also be said to be the center of the body. The core is the deep abdominal muscles and the muscles closest to the spine. Pilates makes the body produce powerful central strength, and makes the trunk, pelvis and shoulder strap become a stable whole.
With slender muscles and flexible joints.
Through traditional training methods, your muscles usually become short and big-which also makes your body more vulnerable to injury. Pilates can lengthen muscles, develop muscle elasticity and joint flexibility while enhancing strength. A balanced and flexible body will reduce the chance of injury.
Let your body develop in a balanced way.
In traditional training, the muscles that usually exert less force will become weaker and the strong muscles will become stronger. This leads to an imbalance in muscle development-this is the cause of injury and chronic back pain. Pilates can take care of all parts of your body-even your ankles and feet. Let the muscles not be under-trained or overtrained. All muscle tissues of the human body can achieve balance and get full exercise. This can help you feel relaxed and happy in your daily life, while reducing the risk of injury.
Pilates is scientific, safe and excellent, which makes it an international trend like yoga. The 2005 International Fitness Conference said that Pilates would be the future trend.
Third, the difference between yoga and Sherbin's concept of slimming.
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.
★ Pilates can shape 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.