① office workers who lack exercise, sitting in the office all the year round, make their muscles lose strength and can't support their bodies, so they are prone to backache, and even their body lines are out of shape over time. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.

② Pilates is suitable for practitioners of any age, even pregnant women can practice under the guidance of a tutor to strengthen the support for the spine. Recently, it has become one of the most popular fitness methods in Hollywood.

(3) Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.

4 Pilates moves slowly, and every posture should be accompanied by breathing, which is especially suitable for office workers who lack exercise and need to contact the computer for a long time and practice from nine to five. There are also private training courses provided by coaches to correct special injuries, muscle imbalances or other physical problems. Nowadays, many professional athletes also use Pilates to avoid sports injuries.

People who are not suitable for Pilates:

① If you have had retinal surgery or high myopia, you should avoid inversion.

② Lumbar disc herniation: avoid body bending and twisting.

③ Cervical spondylosis: Avoid head embracing, do single-plane neck movements, and don't stretch backward without support.

④ Osteoporosis: It is easy to fracture during exercise, and it is forbidden to protrude the intervertebral disc. You can do some simple jumps to help increase bone density and avoid falling. You must exercise, but not too hard.

⑤ Vacation women: Avoid strong abdominal squeezing and pelvic movement higher than the body to prevent endometriosis and uterine prolapse.

6 Pregnancy: Don't do any training for the first three months. From week 13 to the prenatal period, you can do some training that is helpful to the production, improve the chance of natural delivery, reduce lateral incision, and avoid lying on your back for a long time, which is not more than 3-5 minutes, with high intensity and high impact.

⑦ Postpartum: 42 days after delivery and 46 days after caesarean section, depending on physical recovery. For postpartum people, Pilates training is also to do rib repair exercises first, not to do high impact to avoid uterine prolapse.

Extended data:

Pilates has no age or gender restrictions and is suitable for anyone. Pay attention to the depth of breathing during practice, don't breathe too fast, and it is best to keep it basically consistent with the action; When practicing, the movement speed should be slow, and the muscle control time should be prolonged as much as possible to consume more energy and achieve the purpose of slimming; It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.

The benefits of practicing Pilates: lose weight and slim down. Pilates movements are frequently changed, and you can consume calories and burn fat in this process. But also can improve people's metabolic ability and make people consume more calories. Restoring and protecting the spine can strengthen the muscles and ligaments around the spine. These powerful muscles and ligaments can protect the spine, improve the safety of the spine and restore the normal physiological curvature of the spine.

References:

Baidu encyclopedia-Pilates