catalogue
Pilates essentials
Who is Pilates suitable for?
What should I pay attention to when practicing Pilates?
Pilates essentials
1, the exercise essentials of Pilates
1. 1, abdominal exercise
Lie flat on the mat, raise your arms above your head, put your hands around your ears, bend your knees, step on the ground and inhale. (Note: Close your mouth and inhale through your nose) ★ Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and keep your feet off the ground.
Keep your back straight, your shoulders sink and breathe in. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. )
1.2, hip movement
Exhale, relax your shoulders, straighten your calves, push your toes to the ground, lift your thighs to the same height as your hip joint, kick forward once and shake once. Inhale, stretch your thighs backwards, tighten your hips and straighten your knees.
1.3, move back.
Lie on your stomach, raise your upper body and lower limbs at the same time, and kick your legs and arms alternately, just like swimming. Fingertips forward, in the same direction as toes, hips up, keep your body straight. Inhale, kick up with one leg, and keep your hips from sagging. Exhale and slowly return to the ready position.
1.4, waist movement
Prepare for action, with your thighs arched, your feet in front of your calves and your arms on your knees.
Straighten your arms, keep your body in a straight line, extend your arms at an angle of 45 degrees, and exhale.
What is Pilates?
Pilates is a course to relieve the muscles of the whole body and improve the control ability of the human trunk. Its origin can be traced back to the concentration camp in the 19 14 war.
Pilates training method was founded by German Joseph Pilates. This novel fitness method 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. At the same time, Pilates can be used to improve places that are generally difficult to exercise and problems such as shoulder pain, backache or muscle discomfort caused by sedentary. Pilates can shape the muscle curves of waist, abdomen and buttocks, beautify the figure, enhance the function of body organs and enhance the ability of control, flexibility and coordination.
What are the benefits of practicing Pilates?
3. 1, physical therapy course
Pilates needs to be done three times a week to achieve the exercise effect, but it must be adhered to.
3.2. Improve your mental outlook and vitality.
Pilates can promote emotional health. Smooth and steady movements can calm people's minds and relieve mental tension. When stretching and strengthening muscles, it can promote the operation of the circulatory system and eliminate tension. Focus on getting rid of stress and you will get physical and mental health.
3.3, better balance and coordination
By the age of forty or fifty, people's balance ability will deteriorate because of muscle atrophy and loss of sensitivity of nerve receptors. Pilates reverses this aging process by stabilizing the core. Pilates will be transferred to delicate deep muscles to help keep the body stable and make the spine softer and stronger.
3.4, reduce pain and stiffness
Proper exercise is very important for the treatment of arthritis, because stretching exercise can increase the flexibility of the body 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, which can relax the muscles of your legs, back, neck and shoulders and relieve pain and tension.
3.5, improve blood circulation
Through the cooperation of exercise and breathing, Pilates can effectively improve the body's blood circulation, benefit health and improve the body's immune function.
3.6, body shaping
Pilates will not bring any pressure to your joints, and will not bring any damage to the cartilage and ligaments around your joints, especially your knee and shoulder joints. This will make your muscles more coordinated and draw your attention back to your inner worries.
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Who is Pilates suitable for?
1, office workers who lack exercise, sit in the office all the year round and 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 exercisers of any age. Even pregnant women can practice under the guidance of a tutor to strengthen their 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.
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What should I pay attention to when practicing Pilates?
1, correct posture
The correct posture is to keep the abdomen and back concentrated with proper strength and let the muscles support the spine. Powerful abdominal muscles form a "strength area" that supports the spine. When you straighten your abdomen and back correctly and strengthen the strength of other muscles, the whole body will reach a natural and ideal state.
2, good breathing
A good way to breathe is to keep the mind, body and spirit in step, so that the physical and mental pressure of the practitioner can be swept away. Pilates requires inhaling when breathing (when the abdomen is stretched) and exhaling when the abdomen is tightened.
Step 3 pay attention to your diet
The dietary requirements of Pilates are also very relaxed, but in order to achieve better weight loss effect, MM should control their food intake, stay away from spicy and greasy food, and eat more fruits and vegetables to supplement nutrition.
Step 4 pay attention to clothes
Try to wear tight sportswear when practicing Pilates, which will help to check whether the muscles are tight.
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The main points of Pilates are explained in detail in related articles:
★ Essentials and main effects of Pilates.
★ How to practice Pilates?
★ The usage of Pilates Circle is simply explained.
★ Basic elements of Pilates exercises
★ How to do Pilates?
★ What are the common types of Pilates?
★ Pilates exercises
★ Simple explanation of the chest training method in Pilates circle.
★ Practice the principle of Pilates.
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