You know, exercise doesn't have to be full of sweat. Aerobic exercise will be more conducive to consuming excess fat in gestures. Pilates is also one of the most popular and fashionable fitness programs. Its biggest feature is that it is simple and easy to learn, and it is not limited by the location of activities. You can also practice in a professional gym or living room.

Eight proverbs of Pilates

(1) "Concentration, control, center of gravity, breathing, fluency, accuracy, relaxation and persistence" are the basic elements of doing Pilates well.

(2) Concentration: Concentrate on training and listen to your body's feelings quietly.

(3) Control: Move in place and try to reach the position required by the coach.

(4) Center of gravity: Use the resistance brought by its own gravity to achieve the effect of exercising muscles.

(5) Breathing: Pay attention to the depth of breathing and try to use abdominal breathing.

(6) Fluency: Smooth movement and even speed.

(7) Accuracy: the posture is accurate and the effect is better.

(8) Relaxation: Feel all parts of the body carefully during meditation.

(9) Persistence: consciously contract the muscles that need to be exercised, keep nervous and consume energy.

Simple action of slimming 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 upward at a 45-degree angle with your left foot; Draw three circles clockwise with your right foot, and keep your crotch balanced in 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; Inhale deeply and stick your belly button on your spine as much as possible; Exhale deeply, biceps brachii contract, raise your hands to your chest, and curl up your back bit by bit; Inhale deeply, then exhale deeply, while slowly lying on the floor; 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

Firstly, prepare a soft rubber ball with a diameter of 20 ~ 30cm. Lie on your back on the floor and hold the ball with your ankles; Lift your legs to be 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. Pilates is a brand-new sport, which can help you to have a smooth and soft body, slim and fit legs and a flat and firm abdomen, so that you can't put it down.

Tip: Can anyone do Pilates?

Pilates is a safe way to exercise. Even so, not everyone can do it. Because the way of this exercise depends largely on the flexibility of joints, if there are injuries or diseases in the exercise 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.