/Pilates method means "Pilates" (or "Pilates technique") in English. It is an exercise method and skill named after German joseph hubertus pilates. Pilates' unique skill in training movements and movements created by himself before his death is called "control".
Narrow scope of Pilates: Pilates couples have always created more than 500 movements, most of which are saved as photos or documentaries. Including the exercises on the mat and the movements of the studio instruments invented by Pilates, is a narrow concept of Pilates.
The broad concept of Pilates: Pilates is first and foremost a sport. It is a kind of whole-body coordinated exercise, which mainly exercises the small muscles in the deep layer of human body, maintains and improves the appearance of normal posture, achieves body balance, develops the range and ability of activities of trunk and limbs, emphasizes the control of core muscle groups, strengthens the nerve induction and domination of human brain on limbs and skeletal muscle tissues, and cooperates with correct breathing methods.
Six principles
1, focus and focus
Only concentration can connect the mind and the body and feel the nuances of every movement. With concentration, posture will be constantly adjusted and improved, injuries will be reduced, and control and fluency will be improved.
2. Control control
Concentration combined with breathing will produce great control. At the beginning of each action, you need to use controls. When your body reaches a certain posture, you need to maintain it with control. Over time, your muscles will be strengthened and stretched and your figure will become more and more beautiful.
3. Shaft centering
Pilates emphasizes the use of "deep abdominal muscles" to consciously contract the muscles of the body axis, correct and maintain its strength.
Step 4 breathe.
Pilates with correct breathing can stimulate your abdominal muscles and make your movements smooth. Inhalation helps you adjust your posture. When you exhale, you will find that your spine can stretch a little further and your muscles can stretch a little longer, reaching a range of motion that you have never reached before.
5, accurate and precise
In order to be accurate, we must bring our thoughts into the movement and concentrate on constant adjustment. It is these subtle differences that will make you feel completely different.
6. Smooth
Speed should be even, don't throw your limbs to a certain position. There is also a need for fluency between movements.
7. At the end of the day
To do Pilates, accuracy is the premise of getting good grades.
pay attention to
1, Pilates has no age or sex restrictions and is suitable for anyone.
2, because most of the movements are done lying on the mat, it is recommended that female friends do not practice braiding.
3, there is no dietary restriction, which will make many people tempted, but don't eat too much.
4, try to wear tight sportswear to practice, you can check whether the muscles are in a state of tension at any time.
Pilates main population:
Office workers who lack exercise sit in the office all the year round, making their muscles lose strength and prone to backache. Over time, even their body lines are out of shape. 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.
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 psychological pressure.
Practice rules
People who have really come into contact with Pilates will find that in just 5 minutes, their bodies will be hot and sweaty. Every movement of Pilates is slow and clear, focusing on control, stretching and breathing. By exercising the core parts of the body, the body becomes soft and elastic. It makes the body move left and right together, which can gradually correct the bad habits of ordinary people who are used to turning left or right, and make the body more harmonious and balanced.
The principle of breathing
① Inhale through the nose, exhale through the mouth, pay attention to the depth of exhalation, and try to use the lateral chest method (inhale the abdomen to tighten, the ribs expand outward, and exhale the ribs to adducte. )。
② Breathing speed is not easy to be too fast, which is basically consistent with the movement speed. Don't hold your breath for training.
(3) Pay attention to exhaling during exercise and inhaling during rest. This can relieve the pressure brought by muscle exertion to the inside of the body.
④ By controlling breathing and focusing on breathing, people's sensitivity to muscle soreness is reduced.
Principles of body control:
① Slow movement speed prolongs the time of muscle control, consumes the energy of all parts of the body to a great extent, and achieves the purpose of reducing fat and shaping.
Grasp the posture of the body and let it experience the stimulation brought by long-term training.
③ Fixation of abdomen and trunk is the core of Pilates training.
Health tips
Pilates is a safe way to exercise. Even so, not everyone can do it. Because this sport depends largely on the flexibility of joints, if there are injuries or diseases in the sports system, such as arthritis, muscle strain, ligament injury, etc., it is best not to practice for the time being. Patients with platelet dysfunction or coagulation dysfunction may get worse after exercise and should be avoided.
Don't have a full meal before exercise, otherwise it will lead to digestive system dysfunction. However, some mineral water or other drinks can be prepared during exercise to supplement the water lost during exercise.
Not suitable for practicing at home
Although Pilates is not limited by space, all movements are around the "neutral position" area, which is the lower abdomen of the human body. Although the movement is slow, it is difficult to do seemingly simple movements because of the control of muscles, the coordination of breathing and the change of body feeling. If the action is not in place, it is most likely to cause muscle strain and abdominal pain, which requires the guidance of a regular coach.
Practice focuses on the spiritual level.
The most unique feature of Pilates is that it focuses on the spiritual level, allowing practitioners to face their inner world through breathing and mental control. Practicing Pilates requires focusing on muscle and bone movements. Once the excess tension in the body is eliminated, people's posture and walking will change accordingly. This kind of change from the inside out will make people happy to discover a brand-new self, thus obtaining the greatest spiritual satisfaction.
Not everyone is suitable.
Although there is no age or gender restriction, anyone can practice, but for special groups such as the elderly, children and pregnant women, they must practice under the guidance of professional coaches. Pilates exercise can be decided according to your physical feelings. Generally, the duration of each exercise is between 45 minutes and 1 hour. Don't eat for 45 minutes before exercise, and adjust your body for half an hour before eating.