The magical weight-loss effect of Pilates. Women in the new era often do some yoga. Yoga, also called Pilates, is a common way to lose weight introduced from abroad. Then I'll take you to see the amazing weight loss effect of Pilates.
Pilates magic weight loss effect 1 Lie flat on the mat and inhale. Slowly lift the upper body when exhaling; Legs together, lift about 45 degrees, at this time the body is slightly V-shaped; Hands off the ground, flapping up and down with breathing 100 times.
"shout! Hoo! " The sound of breathing rises and falls with the rhythm of the arm.
Students gradually feel their hearts beating faster, their foreheads sweating and their abdominal muscles quivering faintly. ...
A floor movement that doesn't seem so difficult is the essence of Pilates, which can tighten abdominal muscles and strengthen cardiopulmonary function. There was no violent action, but after a class, all the muscles and joints were awake and the movements were solid. Some people also translated it into Borati or Borati, which is a more correct transliteration.
Pilates classroom
Five elite Pilates moves, let you experience its effect.
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.
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.
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.
Pilates magic weight loss effect 2 weight loss shaping. Pilates has a high replacement frequency, which can consume calories and burn fat, improve people's metabolic ability and make people consume more calories. Pilates is rich in movements, including partial weight loss's movements, which can be used to exercise various parts of the human body and shape a perfect figure curve.
Improve muscle mass. Compared with yoga, Pilates tends to be strength-oriented and can exercise muscles. Through pilates exercises, improve the control ability of every muscle in your body, especially the deep muscles, and make the muscles more elastic.
Improve people's cardiopulmonary function. Pilates is an aerobic exercise, which attaches importance to breathing as much as yoga, and can adjust people's breath and improve heart and lung function.
Cooperate with other sports. Pilates is combined with some other sports, so fat burning is the best. For example, Pilates can be combined with running. After running for half an hour, Pilates can massage tense muscles and help shape. I want to remind everyone that the exercise you choose to match must be aerobic exercise, so as to play a good role in losing weight.
Burning fat in the morning is the best, and it can also bring a good mental state for the next whole day. Practicing at night can relax the tired body after a busy day and improve the quality of sleep.
Many people who have just learned Pilates mistakenly think that they can do many difficult movements, because some yoga instructors look soft on TV, so they should try it themselves. In fact, this idea is very dangerous, which is likely to lead to muscle strain and some calf cramps.
What is the weight loss effect of Pilates?
Pilates is a very effective action in the process of losing weight. In the process of exercise, this action is mainly to stretch our bodies, and it can also exercise our sense of balance and flexibility, so it is very helpful to improve our body muscle lines.
In addition, although the intensity of Pilates is not great, we often exercise, which can make us burn excess fat, thus effectively achieving the effect of losing weight. At the same time, this movement is also a strength training movement, which is also very good for our muscle growth.
How does Pilates lose weight?
See how Pilates can lose weight, and choose the right Pilates. Like lifting your legs backwards. We can keep our balance by supporting our bodies with our hands. At this time, our arms are straight, the toes of one foot touch the ground, and the other foot is lifted back.
This action is not very difficult, but if we stick to it, our body can discharge a lot of heat and sweat, which shows that our body fat is burning, thus achieving the effect of losing weight and reducing fat.
Pilates endurance is also an effective helper when we lose weight. In fact, Pilates is generally not very difficult. We can all do it on the yoga mat, but we usually need to stick to it.
For example, upward movements can not only exercise our leg muscles, but also effectively reduce fat. We lie flat on the yoga mat. At this time, let us lift our legs, close them, keep our calves parallel to the ground, and roll up our abdomen. This action mainly exercises our leg and abdominal muscles.
Pilates lose weight
Full leg rotation
1, let your left knee kneel on the ground, support the floor with your left hand, and the support point is directly below your left shoulder. Then straighten your right leg, let your toes land, and put your right hand on your right hip.
2, keep the torso still, abdomen and chest. Lift your right leg up slowly until it is parallel to the ground, then draw six circles clockwise with one leg and six circles counterclockwise with the other leg.
Pilates lose weight yoga
Leg side kick
1, lying on the mat on the left side of the body, with the left arm bent to support the head, while the left leg is straight to the ground, the right leg is straight in front of the body, and the toes are on the ground.
2, abdomen and chest, keep the left leg and torso fixed. Slowly lift your right leg up along the arc, point your toes at the ceiling, then slowly lower your right leg parallel to the ground, then keep 1 s to restore your original posture, and then repeat the exercise with the other leg.
Hip extension
1. Stand naturally, put your right foot around your left foot in front of you, and only let your toes touch the ground.
2. Lift your right arm upward, then take a deep breath, let your body bend slowly to the left, and push your right hip slightly to one side. At this time, you can feel the stretching feeling of your right thigh. Then keep this posture for 30 seconds, and then repeat the exercise on the other side of your body.