Pilates and precautions? Many friends don't believe it. In fact, every sport has its own stress. Let's take a look at what we should pay attention to when practicing Pilates!

Matters needing attention in pilates practice

1, when practicing, you'd better wear loose and comfortable clothes and take off your shoes and socks, because the practice movements are basically done on the mat.

Precautions for Pilates II. Pay attention to the depth of breathing. Don't breathe too fast, it's basically the same as the action. Don't hold your breath during training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.

Precautions for Pilates 3. When practicing, the movement speed should be slow, and the muscle control time should be extended as much as possible, thus consuming more energy and achieving 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.

Precautions for Pilates 4. It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.

Precautions for Pilates 5. When doing Pilates, it is best not to eat for the first two hours, because Pilates mainly relies on abdominal muscles to exert strength, stabilize and 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, which makes it very uncomfortable.

Precautions for Pilates 6. 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.

Precautions for Pilates 7. 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.

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 yourself before exercise, it will affect the exercise ability of abdominal muscles and affect the symptoms such as stomach discomfort. Moreover, Pilates has more legs and more rolling movements, which will aggravate the uncomfortable feeling and probably make the stomach droop.

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.

Conclusion: Everyone does not deny that Pilates can shape the body, but Pilates should also keep in mind many precautions. Many friends actually don't know this knowledge. I have explained so much to you above, hoping to help you practice Pilates better.

Pilates is familiar to many friends who love body shaping, and Pilates has become very popular in China. So what actions can Pilates do to help us shape? Today, I will bring you four pilates slimming movements. Let's have a look!

Pilates is a combination of Chinese and western fitness exercises, and the effect is very good. Today, I will introduce you to 4 Pilates exercises. Friends who want to lose weight, don't hurry?

Pilates fitness movements

Side mermaid style

First, the practitioner sits on the floor or the edge of the mat, folds a towel and puts it on your left. Curl your left leg in front of you and put your right leg behind you, so that both legs can relax on the floor. Keep your body balanced.

Then, put your left hand on the towel, your fingers to the left, and keep your elbows straight, but don't push too hard. Reach your right arm to the top of your head, palm to the left, right arm straight. At this time, take a deep breath, keep your hips on the floor or mat, and stretch your body, but be careful not to lean to one side, slide your left hand down, and lean your body to the left as much as possible.

After the action, exhale, retract the hair warp to the left shoulder, and then return to the initial position. The above actions mainly exercise the middle and back sides of the shoulders, repeat 10 times or so, and then do it in a different direction.

Forearm support

First, take a dumbbell weighing 3 ~ 5 kg in your right hand, lie flat to the left, and support your body with your left hand. Your elbow is perpendicular to your arm and your palm is flat on the mat. Bend your left leg and stretch your right leg so that one side of your body is on the floor. Then, lift your hips and make your body in a straight line from head to toe.

Let the right arm lift the body hard and the palm rush forward. At this time, keep this posture, and lift your right arm from your chest until it points to the ceiling and is perpendicular to your shoulders. Finally, put down your right arm. This action exercises the middle and back sides of the shoulders and the upper side of the chest. Do it 6 ~ 8 times in each group, with your arms up all the time, and then do it again in a different direction.

Push-pull type

First kneel on the mat, palms perpendicular to shoulders, fingertips on the floor, and body in a straight line from head to knee. Then, bend your elbow, bend your arm, bend your body down and land your chest.

When you resume your initial movements, stretch your arms, sit on your heels, then stretch your arms forward and return to where you started, which is good for exercising your chest and triceps. Repeat about 10 times.

Inclined shoulder type

First, hold a dumbbell weighing 3 ~ 5 kg with both hands, palms facing each other, kneel on the floor, and the instep is close to the floor. Tighten gluteal muscles, hold out your chest and relax your shoulders. Then, raise your arms diagonally, shoulder-high and palms facing each other. Second, put your arms in the initial position. This action exercises the front side of the shoulder.

In addition, 10 ~ 12 minutes of warm-up and rotation of shoulder and elbow joints are needed before exercise. A group of actions should be carried out in the prescribed order, and each group should rest for 30 seconds. If you want to increase the difficulty, you can do it again. This exercise is conducted at least twice a week, either alone or as a "daily project".

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