Basic action essentials of Pilates
Basic action essentials
Abdominal movement
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: Shut your mouth and inhale through your nose.
Exhale from your mouth, sit up slowly in a controlled way, tighten your abdomen and keep your feet on the ground.
Keep your back straight, your shoulders sink and breathe in. When exhaling, the body returns to its original state, and the movement should be slow and controlled.
Hip movement
Exhale, relax your shoulders, straighten your calves, push your toes to the ground, lift your legs at hip joint height, and kick back several times.
Inhale, stretch your legs backwards, tighten your hips and straighten your knees.
Backward movement
Lie on your stomach, lift your body and lower limbs at the same time, and kick your legs and arms alternately, just like swimming and fetching water.
Fingertips, toes, hips, keep your body straight.
Inhale, kick with one leg, and keep your hips from sagging. Exhale and slowly return to the ready position.
Waist movement
Prepare for action, arch your side legs, put your feet on your calves and put your arms on your knees.
Straighten your arms, keep your body in a straight line, stretch your arms at a 45-degree angle, and exhale.
The main effect of pilates exercise
Pilates training method was founded by German Joseph Pilates. This novel fitness method can gradually correct people's bad habits of turning left or right, and make the body more harmonious and balanced. At the same time, Pilates can be used to improve the problems such as shoulder pain, backache or muscle discomfort caused by hard exercise and 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.
Regular pilates practice can shape the curves and muscles of all parts of the body and make you lose weight healthily. Your lost body looks powerful and won't make you look dry. This is also the difference between Pilates and other ways to lose weight.
Pilates suits people.
Pilates moves slowly, and every posture should be accompanied by breathing, which is especially suitable for class five students who lack exercise and need to contact computers for a long time.
Another course is a private training course for a famous coach to correct a special injury, muscle imbalance or other physical problems. Now, professional athletes practice Pilates to avoid sports injuries. Because Pilates pays attention to control, stretching and breathing, it is very helpful to shape women's waist, abdomen and buttocks, so it is more suitable for women's requirements for physical beauty in real life.
Key points of pilates practice
A. sit and turn
1. Knees together, arms parallel to the ground, still inhale.
2. When inhaling, contract the abdominal muscles, turn the trunk to one side, and strengthen the strength of the lateral waist and intercostal muscles.
Action tip: try to increase the range of trunk backward tilt and torsion.
B. Unilateral kneeling balance exercise
1. Kneel on your left leg, with the rear of the tip of your right foot pointing to the ground, and open your left arm parallel to the ground. Tighten your waist, abdomen and back muscles to ensure that the weight is evenly distributed on your left knee and right palm, and breathe in still.
2. When exhaling, the tip of the right foot leaves the ground and stops at the position where the right leg is parallel to the ground.
Action Tip: Keep breathing naturally during exercise. Fully mobilize the muscles of the whole body and maintain a balanced state, especially the muscles of the waist, abdomen, back and buttocks. This action strengthens the stability of the core and the balance of the body. People who have seen Pilates essentials will also see: