Is Pilates suitable for beginners? Beginners can also practice Pilates, but because the intensity of Pilates is relatively high, beginners should pay attention to the intensity of exercise during training and train according to their own physical conditions.
1, there is no need to pursue perfection. You may have seen Pilates practitioners twist their bodies like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that Pilates is not only about posing, but also about adjusting breathing and relaxing.
2, mentality is the most important. Compared with a Pilates suit and a professional mat, the most important thing is to have an open and peaceful mind. Don't be distracted when practicing.
Don't be shy to show off your figure. People who practice Pilates in advertisements are slim, but they can practice Pilates well regardless of their waistlines. In fact, research shows that Pilates can help people lose weight and avoid getting fat.
4. Don't blindly follow the teacher. Pilates slimming exercise has been very popular in recent years, but the market is mixed. This 5,000-year-old sport cannot be understood by simple study. In order to prevent potential physical injury and being misled, we should choose experienced teachers with professional qualifications!
5. Find the type of Pilates that suits you. There are many kinds of Pilates, and not every Pilates is suitable for you.
Can Pilates be practiced by yourself? Pilates can also be trained at home.
Pilates can be practiced at home or watched videos. Pay attention to start with simple movements, don't blindly pursue high difficulty, and master the content, difficulty and quantity of exercise according to your physical fitness. Be sure to do warm-up exercises before practice to prevent sports injuries such as muscle strain. If possible, you can find an understanding friend to practice with.
Pilates is a training method suitable for everyone. One of its principles is to focus on the core work of the organization. It will help you adjust your spine and pelvis, adjust the position of your shoulders and keep the correct posture. Suitable for people of any age, especially office workers who lack exercise and face computers for a long time, as well as pregnant mothers, who can give birth before delivery and cultivate themselves quickly after delivery. It can achieve shaping, reducing fat, enhancing sports ability and exercising.
Basic movements of Pilates Introduction Lie on your back and lift your legs.
Lie flat on the mat with your legs together and your hands flat on your sides; Lift your legs together, the distance from the ground is about 10 cm, look up at your toes, and at the same time, lift your arms forward, pointing in the direction of your toes; Raise your arms and inhale five times? Move, then exhale and do five times up and down? Move, keep your legs hanging. Repeat two to five times according to your physical condition.
Torsional stretching
Sit on the mat with your legs shoulder-width apart, your back straight, and your hands Zhang Kaicheng in a straight line; While inhaling, turn your upper body to the left, keep your arms high and your palms down; While exhaling, the upper body leans downward so that the right palm touches the left foot. When tightening the abdominal muscles, the hip joint is also stretched; Inhale and go back to the beginning, then switch to the right and do it again. Repeat the whole set of movements three times.
Leg hugging and stretching exercise
Lie on your back on the mat, bend your knees to your chest and hold your ankles with your hands; While inhaling, loosen your hands and stretch backward, and stretch your legs together toward the floor, so that your abdomen and spine can be exercised at the same time; While exhaling, bend your knees again and lift your arms horizontally to both sides to further exercise your abdominal muscles. The whole set of movements is repeated 6 times.
Scissors legs, head support.
Lie on the mat, put your head in your hands and bend your knees to your chest; While inhaling slowly, stretch your right leg forward and twist your upper body to the left until your right elbow touches your left knee. Keep this posture, exhale slowly, then twist your body to the right, while your left leg stretches forward and your left elbow touches your right knee. The whole set of movements is repeated 6 times.
Spiral leg
Lie flat on the mat, put your arms on your sides and stretch your legs to the top of your head; Keep the upper body still, while exhaling, tilt your legs to the right side of your body and press your right hip against the mat; Inhale slowly and return your legs to the middle position; When exhaling, your legs are tilted to the left of your body and your left hip is close to the mat. Repeat the whole set of movements three times.
V-type suspension
Lie flat on the mat, raise your arms above your head, keep your feet on the ground, and press your toes down; While inhaling, push your legs up, lift your arms toward your toes, push your shoulders and neck up, put the cushion on your back, and keep your arms parallel to your legs. Continue to blow your legs up and lift your upper body until your arms are parallel to your legs. Repeat the whole set of movements three times.
swim
Lying on the mat, arms straight forward, legs raised, as if floating on the surface of the swimming pool; Lift your right arm and left leg, lift your left arm and right leg, simulate swimming, and keep breathing at normal frequency; From 1 to 10, raise your hands and legs as high as possible.