1, Pilates makes you as thin as lightning
Action one
1. Lie flat with your legs bent and slightly apart. Hands on the ground, palms down. When inhaling and exhaling, contract the ribs and abdomen, and the pelvis slowly leaves the ground until the shoulders and knees are in line.
2. Inhale, keep your pelvis still, and straighten your left palm forward. Exhale, straighten your left leg up from the ground and hook your feet. Try to keep the pelvis stable.
3. Put your left leg straight down and then lift it up. After repeating 4 or 5 times, bend your left leg backward, rest on the ground, and then change your legs to practice.
Action 2
1. Sit on the mat, keep your upper body upright, put your hands on your hips, keep your feet straight, and tilt your toes. Legs are about shoulder width. Relax your shoulders.
2. Inhale and put your arms on the mat between your legs. Exhale and stretch your hands forward along the ground to the limit. After holding the posture 15 seconds, return to the initial action.
Action 3
1. Sit on the mat with your legs shoulder-width apart, your back straight, and your hands open at your sides.
2. When inhaling, turn your upper body to the left, keep your arms high and your palms down. Exhale, bend over and let the palm of your right hand touch your left foot. Go back to the original action, then switch to the right and do it again. Repeat it three times.
Action four
1. Lie flat on the mat with your legs together and your hands at your sides. Lift your legs together, and the distance from the ground is about 10 cm.
2. Raise your head, keep your upper back off the ground, and at the same time raise your arm forward, pointing in the direction of your toes.
3. Raise your arms, inhale and swing up and down five times, exhale and swing up and down five times, and keep your legs suspended.
Action five
1. Lie on your back on the mat, put your hands at your sides, straighten your legs together, and lift them perpendicular to the ground. Keep your lower back close to the mat and keep your upper body relaxed.
2. Inhale, use the strength of abdominal muscles to turn the thigh to the left, and keep the buttocks on the mat. Then turn to the lower side but don't put your legs too low, so your lower back will be suspended. Exhale and move your legs to the right side of your body until you recover. Action 1 * * * Do 3 cycles.
Action six
1. Sit on the mat, keep your body upright, bend your knees, and hold your ankles with your hands. Spread your legs and hold your ankles with your hands. The center of gravity of the body is balanced on the ischium and coccyx.
2. Inhale and roll back with abdominal strength until your shoulders touch the mat. Exhale, keep the spine C-bend, and use the strength of abdominal muscles to drive the body back to the initial position.
Action seven
1. Lie on your side, support your body with your forearms and elbows, bend your legs and keep your body in a straight line. Insert your unsupported hand into your waist and inhale.
2. Exhale and move up, push the waist up, inhale, slowly lean back, exhale and move up, and repeat the action.
2. The benefits of Pilates
1. Lose weight and shape
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.
2. 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.
3. 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 it.