1, stretching exercise 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 also be strengthened and the trainer's posture will become tall and straight.
How long will it take to see the effect of Pilates shaping? Is Pilates Shaping Effective?
2. On the basis of Pilates principle, we absorbed the essence of ballet and connected Pilates exercises scientifically and orderly in elegant and ethereal music. Make the body enter a state of movement from shallow to deep, effectively relieve the tension of the body and adjust the mind back to a state of positive energy. It is very suitable for helping to shape and reduce fat, improve posture, improve muscle quality, and help to treat people with chronic diseases of musculoskeletal (neck, shoulders, waist, knees, etc.). ).
It can be said that Pilates is specially designed for people who work in offices. Because of working in front of desks and computers for a long time, their muscles develop unevenly. This kind of exercise is mainly aimed at abdominal muscles, gluteal muscles, shoulders and back muscles. Regular pilates exercise can not only correct the posture of the body, relax the waist, neck and shoulders, but also tighten the loose muscles of the arms and abdomen, thus achieving good results in weight loss and shaping.
How long will it take to see the effect of Pilates shaping? How long Pilates takes effect depends on one's physical fitness and exercise intensity. Shaping is a long process, and it needs long-term persistence to see the effect.
Generally speaking, the MM who just started to practice Pilates will be OK if she practices for about 40 minutes every day. When you get used to the movements and intensity of Pilates, gradually increase the amount of exercise and extend the exercise time. For example, it is ok to practice for 2 to 3 hours every day. What needs to be reminded here is that you should pay special attention to the time period when practicing Pilates. Generally, practicing at 3-4 pm is the best. If you practice after meals, practice on an empty stomach for 2 hours after meals. In addition, don't take a bath immediately after practicing Pilates, because the sweat of the body has not been drained and the hot air has not dissipated. Taking a shower at this time is particularly easy to catch a cold. It's not too late to take a shower when your breathing returns to normal.
It should be noted that men over the age of 45, women over the age of 55 or sick people should get the doctor's consent before starting exercise.
Pilates shaping action refers to a flat abdomen: a classic lying-down action, which creates a flat abdomen by using abdominal muscles efficiently.
(1) Put your hands behind your knees, tighten your abdomen and curl up on the floor;
(2) The head and shoulders are slightly extended forward, and the back waist is attached to the ground;
(3) Flap your arms on your sides for 50 times, take a deep breath for 5 times, and then sit up;
(4) Repeat the action until 100 pieces are completed.
Flat abdomen: 100 prone movement (auxiliary) can be completed by Pilates equipment (equipment using spring resistance).
(1) Lie on your back, and raise your legs to the level of the desktop or 45 degrees;
(2) Pull the elastic belt below the abdomen, with the head and shoulders extended forward, and the arms parallel to the ground, flapping up and down;
(3) Beat 100 times and breathe 5 times each time. If you think there is something wrong with any movement, consult a fitness instructor.
Flat abdomen: Roll-up action This is the simplest sit-up.
(1) Sit down with your legs straight in front of your body, your arms straight above your legs, and your head slightly lower between your arms;
(2) The body bends backwards and bends its knees at the same time, stopping in the middle;
(3) Straighten your arms up and tighten your abdomen;
(4) When exhaling, put down your arm and restore your initial posture;
(5) Complete 6-8 times at medium speed. When you make progress, you can try to lower your whole body to the ground.
Flat abdomen: neck lifting If sit-ups can cause neck pain, try another option.
(1) Lie flat, and put the tail end of the resistance band or towel in the center of the back;
(2) Bend your knees and hold the other end of the resistance band over your head;
(3) While inhaling, use the strength of abdominal muscles to slowly lift the body and support the head with a resistance belt;
(4) Inhale and return to the starting position. Repeat 5 times to ensure that the abdominal muscles are moving every time.
Tilt: reach out and twist (1) and put the resistance band where it is easy to get when doing this action;
(2) After sitting down, straighten your legs, with the leg spacing slightly wider than your hips;
(3) Straighten the resistance belt with both hands and raise your arms above your head;
(4) Use the strength of the waist muscles to turn the resistance band to one side and inhale at the same time;
(5) Exhale when the arm swings back and forth, and keep the arm still;
(6) Next inhale and return to the initial position. The two sides alternately, a total of * * * completed 4 sets.
Lower back: Shoulder muscle bridge can not only strengthen abdominal muscles, but also tighten the back.
(1) After lying flat, the knees are bent, the legs are separated, and the arm width is separated.
(2) Put your arms at your sides, lift your hips, and don't arch your back.
(3) Tighten the hip and hamstring muscles and breathe for 5 times.
Upper back: the shaping of the upper back of the traction belt is the fastest way to shape a better posture. This action will use a long box of auxiliary tools.
(1) Lie prone on the long box, with the chest just beyond the edge of the box.
(2) Hold the front traction belt with both hands straight, and pull elastic belt to his hips, while holding his head high. The long box will be dull and you will slide forward.
(3) Put down the elastic belt, restore the initial position, and repeat for 5 times.
Upper back: The letter T( 1) lies face down on the mat, with feet together and head and chest slightly raised.
(2) Straighten your arm so that it is perpendicular to your body and your palm is facing down.
(3) Lift your chin and chest slightly, and at the same time, sweep your arms across the country until you reach your hips and exhale.
(4) The waist is attached to the mat, and the muscles of the upper back are used to make the arms close to the body.
(5) Restore the initial position and repeat for 5 times.
Upper body: Stretch tendon (1) Sit down, put your legs straight in front of your body, put your legs together and bend upward.
(2) Put your hands flat on the mat, look down and lift your hips and thighs with upper body strength.
(3) Swing your body back and forth, and then gradually lower your body.
(4) Return to the original posture and repeat for 5 times.
Upper body: Stand up straight with dumbbells (1), put dumbbells on both sides of hips, and then lift them to face.
(2) The small circle moves 8 times, each time a little higher than last time, until it crosses the top of the head.
(3) Put down your arm and turn it in the opposite direction for 8 times.
(4) Repeat for 2-3 times
Lower body: extend your knees in kneeling position (1), kneel on the instrument, turn your back round and straighten your arms.
(2) Push and pull the lower body back and forth with the muscles of hips and thighs, and each movement will make the tablet slide a little.
(3) Repeat 5 times, so you can try to arch your back 5 times after improvement.
Lower body: Kneeling side kick (1) Kneel first, lean to the left, put your left hand on the mat under your shoulder, put your right hand behind your head, and raise your elbow.
(2) Lift the thigh to make it parallel to the floor, keep the body stable, kick forward and then retract, and straighten your knees.
(3) Make 5 sets on each side
Lower body: Legs swing (1), arms crossed in front of you, shoulder high.
(2) Tighten the abdomen and raise the right knee to the right elbow while exhaling.
(3) After putting down the leg quickly, the other leg begins to repeat.
(4) Each leg is alternately done 10 times.
Endurance: Sit against the wall (1), stand against the wall, feet apart, hip width apart.
(2) Stretch your feet forward slightly, bend your knees, slide down slowly, and keep sitting in the chair.
(3) The thighs should be parallel to the ground and the arms should be at the same height as the shoulders. Hold for 30 seconds and repeat twice.
Aerobic exercise: Stand and jump (1) Stand up straight, tighten your abdomen and put your arms over your head.
(2) Exhale and lower your head, bend your knees and swing your arms back.
(3) Stretch out your arms, jump up and inhale, and put your arms in your head.
(4) When returning to the ground, the knees are slightly bent and quickly return to the initial posture.
(5) Repeat 8- 10 times quickly, and you will be out of breath after completion.