Yoga and Pilates are two very popular fitness and shaping exercises, which can easily lose weight and give you a perfect figure. In addition, yoga practice can enhance strength and endurance. Let's take a look at the muscle building scheme of yoga Pilates.

Muscle-building Scheme of Yoga Pilates 1 1. Yoga

This set of movements can be used as a warm-up for Pilates and strength exercises. Practice 3 to 6 times a week.

Warm-up-Do 6-8 cat stretches and relaxes.

Practice method-do 6-8 downward dog poses and flat poses, and then do lateral flat poses. Repeat the cycle 3 times.

Relax-the cat stretches, then stays relaxed and takes five breaths.

1, the cat reaches-knees, hands on the ground. The wrist joint is below the shoulder joint and the knee joint is below the hip joint. Abdomen, from head to toe. Inhale and tilt your head back. The coccyx is upturned, the waist collapses, and the body is slightly arched. Exhale, bow your head, tilt your chin to your chest and arch your back.

function

2. Relax-start with cat stretching, exhale, lean back and sit your hips on your heels. Keep your arms straight forward, put them on the floor, and keep your forehead close to or close to the ground. Keep breathing deeply.

3. Down Dog Pose-Starting from the rest position, exhale, raise your hips, support the ground with your feet and hands, straighten your legs and arms, and further support your body. The body is inverted v-shaped. Try to land your heels, tighten your thighs and watch your feet. The head, neck and back are in a straight line.

Function: Stretch biceps femoris and spine, strengthen quadriceps femoris, back muscles, triceps brachii and shoulder muscles.

4. Flat type-start with dog type. Inhale, lower your hips, and keep your body in a straight line from head to toe to maintain balance. The arm is straight and does not lock the elbow joint, and the shoulder joint is above the wrist joint. Abdomen, keep this posture and breathe normally. Exhale and return to the downward dog posture.

Action, chest muscles, shoulder muscles, back muscles, gluteal muscles, biceps femoris, abdominal muscles and extensor dorsi.

5. Side panel type-start with the panel type. Put your feet together and land on the outside of your right foot (if necessary, land on your left knee). Straighten your legs, straighten your left arm, support your left hand under your shoulders, and swing your shoulders back. Inhale, right arm up, fingers up. Open your chest and look at your right hand. Exhale, lower your right arm, and return to your flat position. Repeat the other side.

Action, shoulder muscles, back muscles, abdominal muscles, quadriceps femoris, biceps femoris, gluteus muscles.

Second, Pilates

This set of exercises is done 3-6 times a week alone, and 3-4 times a week if combined with yoga and strength exercises.

Warm-up-do two mobile push-ups in a row.

Practice method-each action 10 times.

Relax-bend your legs to your chest after lifting your legs on your back, and then roll-put your knees in your hands, roll forward, touch your hips and toes, and don't let your head touch the floor when rolling backwards. Finally, straighten your arms and legs and do full-body stretching.

1. Move push-ups-stand with your feet together and your arms hanging to your sides. Inhale, exhale, bend your knees forward and put your hands on the ground. Inhale, "walk" with your hands forward, exhale, and "lay flat" (you can land on your knees if necessary). Bend your elbows, lower your body and inhale. The rhythm is controlled in three beats, and each beat drops a little. Keep the elbow joint close to the body during the movement. Exhale after descending to the bottom, lift your body with your arms, and repeat twice. Then inhale, hand "walk" backwards, exhale, stand up and restore. Repeat the whole action process.

Especially the pectoral muscles, triceps brachii, shoulder muscles and abdominal muscles.

2. Keep your arms on your stomach-don't stand up after the last push-up. Legs straight, slightly apart, stand on tiptoe. The upper body is close to the ground, the forearm and palm are placed on the ground, and the hand is located in front of the shoulder. Gently touch your forehead and close your shoulder blades. Inhale, exhale, stretch your arms forward, palms down, inhale, lift your head, upper body and arms off the ground and keep your neck and back straight. Pull your arms back to your sides, palms inward. Exhale, bend your elbows and close your arms to the starting position, and repeat the action.

Shoulder muscles and extensor muscles.

3. Legs forward-from prone to lying on the left, legs straight, move forward a few inches, slightly at an angle to the torso. Rest your head on your left arm and your right hand on the ground in front of you to keep your balance. Lift your right leg to hip height. Inhale, hook your feet and swing your legs forward to keep your body stable. Exhale and put your right leg back as far as possible, but don't change your body posture. Switch to the other side after completing the number of groups on one side.

4. Cross your legs and lie on your back. The knees are perpendicular to the hips and the calves are parallel to the ground. Hands behind your head, but don't cross. Tuck in your abdomen and keep your lower back close to the ground. Inhale and lift your head, neck and shoulders off the ground. Exhale, straighten your right leg outward and keep your waist close to the ground. At the same time, raise your right shoulder a little and move your right elbow close to your left knee. Inhale, and do the left side after the right leg and right shoulder recover.

Especially the external oblique muscle of abdomen.

5. Lie on your back and lift your legs up and down-lie on your back, straighten your legs, lift at 90 degrees to your body, and stretch your toes. Put your hands behind your head and don't cross. Tuck in your abdomen and keep your lower back close to the ground. Inhale and exhale, lift your head, neck and shoulders off the ground and keep this posture. Inhale and lower your legs, but don't let your lower back off the ground (bend your knees slightly if necessary). Exhale and lift your legs to recover. During exercise, always keep your upper body off the ground.

Third, rapid cycling strength exercises.

If you do this exercise alone 2-4 times a week, if you combine yoga with Pilates, you will do it 3 times a week.

Warm-up-walk with your legs held high in place 1 min, or turn in place 1 min, with your shoulders circling and your arms swinging.

Practice method-practice each movement for 30 seconds, then immediately stretch the muscles you have just exercised, and then keep doing the next movement. Pay attention to the action to be standardized. Complete 2 cycles in 5 minutes.

Relax-there is no need to do other relaxation exercises, because you have already pulled after each movement.

1, step forward and squat-stand with your feet shoulder-width apart and your hands akimbo. Take a step forward with your left foot and bend your knees in a lunge at the same time. The left knee is above the left foot, and the right heel is raised. After the left leg is kicked hard and recovered, it immediately retreats and then forms a lunge. Do the right leg after reduction.

Biceps femoris, gluteus muscle, calf muscle.

2, kneeling push-ups-kneeling on the ground, hands slightly wider than the shoulders into a kneeling position. Keep your arms straight, your wrists are below your shoulder joints, your knees are below your hip joints, your hips are forward, and your abdomen is in a straight line from head to knee. Bend the elbow, lower the center of gravity until the elbow is flush with the shoulder, then support the body and repeat (not shown).

Shoulder muscles and the front of triceps brachii

3. Squat sideways-stand with your feet apart and your hands akimbo. Take a step to the right with your right foot so that the distance between your feet is slightly wider than your shoulders. Kneel down until your thighs are as parallel as possible to the ground. Step out of the left leg after kicking. Say it again.

biceps femoris

4. Flexion and extension of the back arm-sitting on the ground, knees bent, feet flat. Put your hands on both sides of your hips, fingers forward, and wrists below your shoulders. Lift your hips off the ground as much as possible, but don't bend your back. The abdomen and arms support the weight. Bend your elbows and lower your body so that your hips are close to the ground. Lift again, straighten your arms, and repeat.

Shoulder muscles, abdominal muscles, gluteal muscles, biceps femoris

5. supine abdomen-supine, bend your knees close to your chest and your heels close to your hips. Put your hands behind your head and don't cross. Tighten the abdominal muscles and keep the spine straight. The abdominal muscles forcibly lift the hips off the ground and keep this posture. Raise your head, neck and scapula for limb movements, and repeat after reset.

Muscle strengthening scheme of yoga pilates 2 yoga pilates combination movements

The answer is yes. What I recommend today is the perfect combination of yoga and pilates. Through classic yoga and pilates, you can better improve your strength, balance, stability and flexibility.

These actions are performed 3 ~ 4 times a week. Increasing the number of repetitions and keeping static practice for a long time can improve the training intensity. Pay attention to your health and have a rest if necessary.

forward lunge

Starting posture: Standing posture, feet apart, hip breadth, knees aligned with the center line of feet. Keep the spine neutral and aligned. Relax your shoulders and sink away from your ears. Turn your shoulders slightly outward and expand your chest (see Figure A).

Action: Take a step back with one leg, and bend your knees to the floor without touching the ground. Bend your front legs 90 degrees, and position your knees directly above your ankles (see Figure B). Keep the pelvis and spine in neutral alignment, so that the chest cavity is kept directly above the hips. When you stand up with your feet on the floor, tighten your core muscles and keep your spine neutral and aligned. Extend your arms forward or sideways to maintain balance. Stand up straight on your legs.

Position: Keep your knees directly above the center of your feet. Keep the spine neutral and aligned. Relax and sink your shoulders, stay away from your ears, rotate your shoulders slightly outward and spread your chest.

Breathing: Exhale and get up, keeping the pelvis, spine and shoulder strap in the middle position. Inhale and bow your head. Repeat 8 ~ 15 times on each side.

Crescent lunge

Starting posture: stand up straight, feet are hip width apart, and knees are aligned with the midline of feet. Keep the spine neutral and aligned. Relax your shoulders and sink away from your ears. Turn your shoulders slightly outward and expand your chest (see Figure A).

Action: Step back with one leg and bend the front knee slightly more than 90 degrees. The knee is directly above the ankle. Keep the hind legs straight, the metatarsal ball touches the ground and the heel is raised. Arms parallel, palms facing each other, and head held high (see Figure B). Tighten the core muscles and keep the spine neutral.

Location: contract the core muscles, keep the pelvis and spine in neutral alignment, and the chest is directly above the buttocks.

Breathing: Breathe in when your arms are raised above your head, and release unnecessary tension when you exhale. Keep breathing for 3 ~ 5 times on each side.

Warrior 2

Starting posture: stand up straight, feet are hip width apart, and knees are aligned with the midline of feet. Keep the spine neutral and aligned. Relax your shoulders and sink away from your ears. Turn your shoulders slightly outward and expand your chest (see Figure A).

Action: Take a step back on one leg, with the front knee slightly bent over 90 degrees and the knee directly above the ankle. The hind legs are straight, the hips are outward, and the toes are outward, making a 90-degree angle with the hips. The lateral edge of the hind foot is pressed down and the medial arch is lifted up. Lift your arms in a straight line with your shoulders and spread them along the same leg (see Figure B). Look at the fingers in front. Keep the hips, knees and feet of the front legs aligned. When expanding the rear buttock, the front buttock sinks. Stretch your arms and relax your shoulders and neck.

Posture: keep the front knee aligned with the center of the front foot. The tibia forms a straight line from knee to heel. Keep the chest directly above the center of the hip and the pelvis in a neutral alignment position.

Breathe: breathe in when you stretch out your arms; Exhale to relax and release unnecessary tension. Keep breathing 3 ~ 5 times on each side.

Single leg plate

Starting posture: flat, neutral spine, naturally bent waist, hips and head in a straight line with the spine. The arm is perpendicular to the ground below the shoulder, and the scapula rotates slightly outward to spread the chest. Place your palm flat on the floor with your middle finger pointing straight ahead and your thumb pointing in the opposite direction (see Figure A).

Action: keep a perfect flat arrangement, straighten one leg, lift it to hip height, relax the ankle, and make the sole of the foot perpendicular to the calf (see Figure B). When the feet are lifted repeatedly, keep the opposite heel lifted and the toes bent to support the ground.

Location: The head and spine are in neutral alignment, and the whole body is in a straight line.

Breathing: Inhale when lifting legs and exhale when bending ankles. Inhale when you hook your toes and exhale when your legs fall. Repeat 5 ~ 10 times on each side.

Knee lifting series

Starting posture: flat plate, neutral alignment of spine, natural bending of waist, hip, head and spine in a straight line. The arm is perpendicular to the ground below the shoulder, and the scapula rotates slightly outward to spread the chest. Place your palm flat on the floor with your middle finger pointing straight ahead and your thumb pointing in the opposite direction (see Figure A).

Action: In the lying posture, lift one leg to the hip height, bend the knee to make it close to the chest, while maintaining the neutral alignment of the spine (see Figure B), and then stretch back with the hind legs to restore the lying posture. Lift your knees repeatedly, close to the opposite elbow (see Figure C), and return to the flat type. Finally, lift your knees, close to the elbows on the same side of your body (see Figure D), and return to the flat plate. Repeat the action series on the opposite side.

Posture: When lying flat, the spine remains neutral. The head is in a straight line with the spine.

Breathing: inhale when lifting the leg, exhale when bending the leg, and inhale when the leg returns to the flat position. Repeat 6 times on each side.

Hip lift plate

Starting posture: plate. The spine is neutral, the waist is naturally bent, and the hips, head and spine are in a straight line. The arm is perpendicular to the ground below the shoulder, and the scapula rotates slightly outward to spread the chest. Put your hands on the floor with your middle finger pointing straight ahead and your thumbs facing each other (see Figure A).

Action: arch your hips upward from a flat posture to form a peak, keep your heels up, keep your legs straight, keep your spine neutral, and keep your arms on the same plane (see Figure B). Return to the lying posture and keep the core muscles tight.

Location: In the steel plate, the spine and head are in neutral alignment. The whole body is in a straight line.

Breathing: Inhale when you lift your hips, and exhale when you return to a flat position. Breathe slowly, forcefully and firmly. Repeat the action for 8 ~ 12 times.