Can I practice Pilates during my menstrual period? Menstruation is a normal physiological phenomenon of women. Any change in the body reminds us that dysmenorrhea is unbearable and we should go to the hospital for examination. Menstrual conditioning is also necessary. Can you practice Pilates after reading menstruation? Can I practice Pilates during my menstrual period? You got it?

Can you practice Pilates during menstruation 1 In fact, both yoga and Pilates can be practiced during the physiological period, but special attention should be paid: some movements cannot be done!

For example, you can't do handstands during menstruation! (Because blood originally flows out, if you stand upside down, blood may flow into the uterus, so this action must not be done during menstruation. )

Any other action is ok. If you really don't feel at ease, discuss with the coach before practice!

Pilates training method is a kind of physical fitness system-a kind of static fitness exercise, which was founded and popularized by Joseph Pilates in Germany in 1926. Westerners always pay attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest and buttocks, while orientals pay attention to the training of breathing and concentration, such as yoga and Tai Chi. Pilates absorbs the eastern and western cultures and is compatible with the related research results of physiology and psychology. At first, Pilates was only used in two major fields, namely, muscle training of professional dance groups and the recovery of physical function and muscle strength of patients after rehabilitation in medical rehabilitation institutions.

With the development of modern society, Pilates has continuously made some humanized improvements, incorporating some ideas of yoga, Tai Ji Chuan and ballet and the personalized content of coaches. The training method of Pilates is to follow the exercise principle of using one's own weight, many times, small weight and meditation. The breathing mode during training is nasal inhalation, which is an external training for muscle shape and joints. The purpose of training is to improve the human spine and lumbar spine by changing the muscle function.

Pilates does not exercise much, and proper exercise is harmless to the body.

Matters needing attention in pilates practice

1, Pilates has no age or sex restrictions and is suitable for anyone.

2, because most of the movements are done lying on the mat, it is recommended that female friends do not practice braiding.

3, there is no dietary restriction, which will make many people tempted, but don't eat too much.

4, try to wear tight sportswear to practice, you can check whether the muscles are in a state of tension at any time.

Pilates is the main crowd.

Office workers who lack exercise sit in the office all the year round, making their muscles lose strength and prone to backache. Over time, even their body lines are out of shape. 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.

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 psychological pressure.

Can I practice Pilates during my menstrual period? 2 You can practice Pilates during menstruation.

Just need to pay attention to the intensity of exercise and the way of exercise. For example, strenuous exercise such as handstand is definitely not suitable for menstrual practice.

As long as it is not severe dysmenorrhea, hypervolemia and functional uterine bleeding, you can engage in some exercise properly. At this time, exercise can also effectively improve and improve the functional state of the human body, promote blood circulation, especially improve the blood circulation of the reproductive organs in the pelvic cavity, reduce congestion and be beneficial to the body. At the same time, exercise can also make abdominal muscles and pelvic floor muscles contract and relax, which is beneficial to menstrual blood discharge and can relieve menstrual discomfort. You can jog, but slowly, just faster than walking.

How to practice pilates during menstruation

1, it is best to wear clothes that are easy to move and take off shoes and socks when practicing, because the practice movements are basically done on the mat.

2, pay attention to the depth of breathing, breathing speed should not be too fast, and keep basically consistent with the action, do not hold your breath training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.

3. Beginners should pay attention to the amount and intensity of exercise. It is advisable to practice 2-3 times a week, and each movement depends on your own situation.

It is best not to eat for 2 hours before exercise. Most pilates movements require the abdominal muscles to exert their strength actively, or play a stabilizing role, or assist in completing the movements. If you eat yourself before exercise, it will affect the exercise ability of abdominal muscles and affect the symptoms such as stomach discomfort. Moreover, Pilates has more legs and more rolling movements, which will aggravate the uncomfortable feeling and probably make the stomach droop.

It's best not to eat for 0.2 hours after practice. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.

6. You can drink water during the practice, but drink less, drink slowly, and don't drink too cold water, which will stimulate the heart and increase the burden on the body.

7. When practicing, the movement speed should be slow, the muscle control time should be prolonged as much as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed.

Exercise suitable for menstruation

Stretching exercise

Stretching is also a form of exercise. It is a perfect choice for women who have a big menstrual reaction and can't do any exercise because of pain! After waking up, doing standing stretching or lying flat stretching to increase energy will make you feel better. (Adjustment) Breathing is stretching, which is a good supplement!

ponder

Meditation is a good mental exercise. During menstruation, you may suffer from stress, anxiety and sudden intense mood swings. Meditation is one of the most effective ways to relax, improve emotional health and keep calm during the day. When you calm down, the spasm will be less intense. Meditate 15-30 minutes every day, which can make your feelings change greatly!

Do gentle yoga

This is one of the most suitable exercises to do every day. It is best to do some gentle yoga during menstruation, which will help lymphatic excretion and eliminate toxins in the body. Yoga not only helps to speed up blood flow, relieve spasm and joint pain, but also prevents blood coagulation and bloating! Often do some yoga postures, such as holding your head and touching your knees, lasso, camel, and lying with your hands and feet.

go for a walk

I know many women like to run during their menstrual period and think it's great. I tried running in the last few days of my period and felt more tired than before. Jogging is also an excellent exercise, but even this is difficult to do during menstruation. Walking is a good choice for me, and it may also suit you. It can improve your mood and energy level, relieve muscle spasm, prevent constipation and digestive pain.