What are the benefits of practicing Pilates? 1. Lose weight.
Pilates is an aerobic exercise. Compared with yoga, Pilates moves more and is more athletic, so the weight loss effect is better. Moreover, the replacement frequency of Pilates movements is high, which can consume calories and burn fat in this process.
Step 2 protect the spine
Pilates pays attention to the improvement of back muscles and deep muscle strength. Practitioners can strengthen the strength of muscles and ligaments around the spine by training back muscles. These powerful muscles and ligaments can protect the spine, improve the safety of the spine and restore the normal physiological curvature of the spine.
3, tall and straight posture
Stretching is an important part of Pilates training, which can stretch the target muscles and play a great role in the posture of the trainer. If stretching exercise is sufficient and correct, it can make swollen muscle cells stretch longitudinally, shape uniform and slender muscle lines and improve muscle flexibility. In this process, the body organs will be strengthened and the trainer's posture will become tall and straight.
4. Relieve bone and joint pain
Pilates can reduce joint pain by lengthening your body and increasing your flexibility. Proper Pilates is very effective in treating arthritis, because it can increase flexibility, reduce joint fatigue and protect joint health through stretching.
What are the essentials of Pilates? 1. Abdominal exercise
Lie flat on the mat, raise your arms above your head, put your hands around your ears, bend your knees, step on the ground and inhale. Note: close your mouth and breathe in through your nose) Exhale through your mouth, sit up slowly and in a controlled way, tighten your abdomen and keep your feet off the ground. Keep your back straight, your shoulders sink and breathe in.
2, hip movement
Exhale, relax your shoulders, straighten your calves, push your toes to the ground, lift your thighs to the same height as your hip joint, kick forward once and shake once. Inhale, stretch your thighs backwards, tighten your hips and straighten your knees.
Step 3 move backwards
Lie on your stomach, raise your upper body and lower limbs at the same time, and kick your legs and arms alternately, just like swimming. Fingertips forward, in the same direction as toes, hips up, keep your body straight.
Inhale, kick up with one leg, and keep your hips from sagging. Exhale and slowly return to the ready position.
4. Waist exercise
Prepare for action, with your thighs arched, your feet in front of your calves and your arms on your knees. Straighten your arms, keep your body in a straight line, extend your arms at an angle of 45 degrees, and exhale.