Pilates is a kind of deep muscle exercise, which controls muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. The following are 8 actions about Pilates that I searched for you. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
Pilates is a precise fitness exercise that originated in Germany. It perfectly combines eastern flexible yoga with western strength fitness, which can not only promote fat burning, but also improve posture. It has been sought after by many Hollywood female stars, from Catherine? Zeta Jones Jennifer? Lopez, Madonna, Gwyneth? Paltrow, to Taylor? Swift and Emma? Watson and others are its fans. Now I'll teach you eight Pilates moves, which can help you lose weight. As long as you practice this group of movements every day, it only takes 7 days to find your obvious changes. It only takes 1 month to make you have a charming and healthy body. Moreover, you will find that your mood is getting better and better, and even your skin is getting younger and younger!
1. Shoulder bridge bracket:
Efficacy: Practicing this movement can help you burn abdominal fat effectively, drive away abdominal fat, and exercise the muscles of your back and buttocks, so that your body curve looks vivid and tight.
Steps: (a) Lie on your back, relax all over, then bend your knees, naturally put your hands at your sides, and inhale slowly; (b) Hold your breath and mentally count 1, 2, 3, 4, 5, 6; (c) Exhale slowly, slowly raise your hips with the exhalation, and support your body with your shoulders until your knees and neck are in a straight line (your back is off the ground) and then return to the initial action; (d) Repeat 1 group for 3 times.
Special reminder: In the process of practicing this movement, you can imagine your body as an arch bridge and imagine that your body is very stable and strong. This kind of psychological suggestion can make your movements more standardized, stay longer and burn more abdominal fat.
2. Draw a circle with your legs:
Efficacy: Practicing this movement can exercise a lot of muscles in your waist and buttocks, not only burn off excess fat, but also create an extremely charming waist and buttocks curve. Moreover, this kind of exercise can fully activate the hip joint, improve the symptoms of lumbar muscle strain and relieve all kinds of waist pain and discomfort.
Steps: (a) Lie on your back, relax your whole body, put your legs together, and naturally put your hands at your sides; (b) Lift the legs together until they are perpendicular to the body at 90 degrees, then rotate the legs, first clockwise for 5 turns, then counterclockwise for 5 turns, then put down the legs and return to the initial action; (c) Rotate clockwise and counterclockwise for 5 times to form 1 group, and repeat 3 groups.
Special reminder: imagine that your legs are just a brush when rotating, draw circles in the air, and pay attention to your legs together and your knees straight when practicing. After skilled practice, you can also increase the difficulty of practice, hold the puppet with your feet, and increase the tension of leg muscles, so that the fat burning effect is better and there is an unexpected slimming effect.
3. Up and down side kick:
Efficacy: practicing this movement can effectively exercise the inner thigh muscles that you seldom exercise, and at the same time, this movement can help you tighten your upper arm? Butterfly sleeve? Oh!
Steps: (a) Lie flat on your right side, with your right hand supporting your head and your left hand on your chest to support the ground; (b) Kick the left leg upward hard, then slowly lower it, and repeat 10 times; (c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground; (d) Kick the right leg upward hard, then slowly lower it, and repeat 10 times; (e) After doing 10 kicking exercises on the left and right sides respectively, it is 1 group, and three groups are repeated.
Special reminder: when kicking, keep your body straight, your upper body can't lean forward, and your hips can't push back.
4. Side kick back and forth:
Efficacy: Practicing this movement can help you create a small waistline with attractive index, and can also help you improve the hip curve and eliminate leg fatigue and edema.
Steps: (a) Lie flat on your right side, with your right hand supporting your head, your left hand on your chest supporting the ground, and your legs kept tight and straight; (b) Raise the left leg above the hip, then kick it straight forward, then kick it straight backward, and kick it repeatedly 10 times; (c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground, keeping your legs straight; (d) Lift the right leg to be higher than the hip, then kick it straight forward, then kick it straight backward, and kick it repeatedly 10 times; (e) After doing 10 kicking exercises on the left and right sides respectively, it is 1 group, and three groups are repeated.
Special reminder: when kicking, keep your legs tight and straight, and then imagine your legs swinging back and forth evenly like an antique pendulum.
5. Turn your leg to one side:
Efficacy: Practicing this movement can promote leg fat burning, which is better than running and cycling stovepipe, and can also help you completely solve the problem of leg edema.
Steps: (a) Lie flat on your right side, with your right hand supporting your head and your left hand on your chest to support the ground; (b) Raise the left leg to the same height as the hip, then extend the leg outward, make five turns in the forward direction, and then make five turns in the reverse direction; (c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground; (d) Raise the right leg to hip height, then extend the leg outward, make five turns in the forward direction, and then make five turns in the reverse direction; (e) The left and right sides rotate forward five times and then rotate backward five times, which is 1 group, and three groups are repeated.
Special reminder: pay attention to the whole leg when turning, not just the ankle.
6. Hold the ground and kick:
Efficacy: Practicing this movement has the magical effect of preventing the sagging of the chest, and can also help you improve the leg shape of the calf and make the calf line firm and firm.
Steps: (a) Kneel on your knees, bend your upper body, and hold your hands on the ground (keep your arms straight) so that your hips are perpendicular to your thighs at 90 degrees; (b) Cross your left and right legs and push back. Repeated kicking 10 is 1 group, and repeated kicking is 3 groups.
Special reminder: when you kick your leg backwards, you should straighten it completely and experience the feeling of stretching your whole body muscles.
7. Inclined plate rear bracket:
Efficacy: Although practicing this action can't directly enlarge the breast, it can exercise the pectoralis major muscle below the breast to make the breast look more straight and plump. Breast enhancement? Efficacy. Of course, this movement can also exercise your cardiopulmonary function and make your respiratory system and cardiovascular system healthier.
Steps: (a) Sit on the ground, support your arms backwards, point your fingers to your toes, and straighten your legs; (b) Lift your hips slowly with the strength of your arms until your body forms a diagonal line, and then count 1, 2, 3, 4, 5 in your mind to return to the original action; (c) Do 10 times in a row as 1 group, and repeat for 3 groups.
Special reminder: when lifting your hips, try to keep your toes on the ground and imagine that a ball can slide down your body from top to bottom.
8. Prone stretching:
Efficacy: Practicing this movement can help you shape beautiful arm curves and back curves, and can also help you relieve back pain.
Steps: (a) Relax all over, lie prone on the ground, and naturally straighten your arms forward; (b) At the same time, try to lift the left arm and right leg upwards for as long as possible, then put them down, and at the same time, try to lift the right arm and left leg upwards for as long as possible, and then return to the initial action; (c) Do 10 times in a row as 1 group, and repeat for 3 groups.
Special reminder: at the same time, pay special attention to the coordination of hands and feet when lifting legs and feet, and pay special attention to the fact that knees cannot be bent when lifting legs.
;