How about Pilates? With the development of modern society, Pilates has continuously made some humanized improvements, incorporating some ideas of yoga, Tai Ji Chuan and ballet, as well as the personalized content of coaches. The training method of Pilates is to follow the exercise principle of using one's own weight, many times, small weight and meditation. The breathing method during training is nasal inhalation breathing, which is an external training for muscle shape and joints. The purpose of training is to improve the function of human spine and lumbar spine by changing the function of human muscles. Let's talk about the benefits of Pilates.

First, Pilates brings many benefits to people.

A healthy and soft back

Pilates can give more support to the spine and create more space between vertebrae. These extra spaces will not only make people look more slender, but also make people more flexible, turning the spine from a hard stick into a string of pearls. This new soft spine can avoid spinal degeneration problems, such as the risk of slipping. It can also help people to be more elegant and relaxed in activities.

Gentle training

If you are out of shape, Pilates can easily join any body-building plan. Pilates will not bring any pressure to the joints, and will not bring any damage to the cartilage and ligaments around the joints, especially the knee joint and your shoulder joint. This will make the muscles more coordinated and draw attention back to their inner concern. Pilates recovered quickly, more like going to physical therapy. In fact, unlike other sports, you can do it safely every day without worrying about excessive muscle and joint pressure. But in order to achieve the exercise effect, you only need to do Pilates three times a week. However, you must persevere, which is the key.

Improve your mental outlook and vitality.

Pilates can promote emotional health. Smooth movements can calm the mind and relieve mental tension. When you lengthen and strengthen your muscles, you can promote the operation of the circulatory system and eliminate tension. Every movement will make you feel calm, coordinated and full of energy. Focus on getting rid of stress.

Better balance and coordination

At the age of forty or fifty, due to muscle atrophy, nerve receptors lose their sensitivity and their balance ability will become worse. Pilates reverses this aging process by stabilizing the core. Pilates exercises delicate and deep muscles, which helps to keep the body stable and make the spine softer and stronger.

Relieve pain and stiffness

If you are troubled by the pain of osteoarthritis, you will find that you can lengthen your body by doing Pilates to relieve the pain. Proper exercise is very important for the treatment of arthritis, because stretching exercise can increase flexibility and reduce pain and fatigue. Stretching allows nutrients to flow to muscles and tendons. They can make muscles healthy and minimize the possibility of injury. Pilates can also stimulate the production of joint lubricants, relax the muscles of legs, back, neck and shoulders, and relieve pain and tension.

Quickly return to the body shape before pregnancy.

After giving birth, the lower abdomen remains flat. It won't take long, but you need to do some exercise regularly and you will see the effect. Muscles have a good memory and will recover after a little exercise.

Second, several common forms of Pilates.

1, upright pilates

This movement has changed the traditional mat movement, and the whole movement process is carried out in an upright posture.

Feet apart, hip width apart, arms straight up, palms facing each other. Straighten your right foot and lift your right leg at a 45-degree angle with your left foot. Draw three circles clockwise with your right foot, and keep your crotch balanced during this process. Then reverse. When finished, the right foot is put back to the ground, the right foot is lifted to the right, the instep is bent, and a circle is drawn in two directions. Left foot. Repeat, right foot.

Function: This kind of exercise is a good way to exercise legs and buttocks. At the same time, upright can improve the balance and agility of the body.

2, fitness ball Pilates

This kind of exercise is always carried out on the fitness ball.

Kneel on the floor with your right side leaning against a big fitness ball. Stretch out your left foot to support your body, and your right foot is still kneeling in place. Put your right hand on the ball, bend your left arm, put your left elbow behind your head and hold your neck. Bend sideways, try to touch your left hip with your left elbow, and retreat when you can't get close. * * * Do this 8 ~ 12 times. Then do it on the other side.

Function: It is conducive to shaping the muscles of abdomen, crotch, buttocks and lower waist, and can also establish good balance and coordination.

3, elastic rope Pilates

This set of movements requires an elastic rope.

Lie on your back on the floor with your legs straight and your instep bent. Wrap the elastic rope around your feet and grasp both ends of the elastic rope with both hands. Take a deep breath and try to stick your belly button on your spine. Exhale deeply, biceps brachii contract, raise your hands to your chest, and curl up your back little by little. Take a deep breath, then slowly lie back on the floor and take a deep breath. Take a deep breath and put your hands down. Repeat the above actions for 5 ~ 10 times.

Function: It can exercise the muscle flexibility of chest, back and arms.

4, small ball Pilates

First prepare a soft ball with a diameter of 20 ~ 30 cm.

Lie on your back on the floor and hold the ball with your ankles. Lift your legs until they are perpendicular to the ground. Rotate your legs slowly, draw a circle the size of a plate in the air, rotate clockwise and counterclockwise 10 times, palms down, and put them at your sides. Keep your back straight when you turn your legs.

Function: It can shape the curve of hip, crotch and outer thigh.

Three, five movements of Pilates burning fat.

Action 1: Lie on your back on the floor, relax your neck and keep your spine naturally bent. Inhale for 5 beats, exhale slowly for 5 beats, and at the same time tuck in and lift up.

Action 2: Lie on your back on the floor with your abdomen contracted and your feet off the ground. The back needs to be as close to the ground as possible, while the neck is relaxed. When exhaling, hold your neck, keep your head on the ground, lift your knees and get close to your upper body.

Action 3: Lie face down. Push your head forward and your shoulders sink. Contraction of abdominal muscles, lifting navel off the ground. You must keep this posture throughout the exercise. Inhale and raise your head, lift your arms and chest off the ground and tighten your back muscles. Exhale and then slowly put it down. When exhaling, the upper body is still, and the legs are lifted off the ground to a height where the back muscles are not too tense.

Action 4: Hold your hands on the ground and do push-ups The abdomen and buttocks are tightened, and the body and trunk are in a straight line, and they are still for 20 seconds. The center of the body moves the trunk up and down gently, lifting it and doing it repeatedly 12 ~ 15 times.

Action 5: Take a push-up posture, which is the same as the first half of Action 4. Lift your left leg and exhale at the same time. Hip joint can't move. Note that the leg lifting action is driven by the contraction of abdominal muscles. Inhale when the left leg is down and exhale when the right leg is up. Make sure your hips are still and your back is straight. Also sink your shoulders and lengthen your neck as much as possible. Gently lift and lower your legs alternately, keeping a constant speed. These movements can be practiced two or three times in cycles.

;