Practice with you, share it with individuals from Pilates Xiaobai, and take recommended courses.

Pilates, it sounds very advanced, and it is also very advanced to practice.

Although I am still a white pilates student, besides wearing Pilates, I have also practiced Pilates equipment, including universal sliding bed (reformer) and Wunda chair. Super simple but extremely abused. After practicing, I was covered in blood and always felt beautiful.

Cadillac, ladder bucket, spinal orthosis and other early instruments are temporarily out of contact.

Queen Sun Li is on the universal sliding bed.

The essence of Pilates-control, yes, is to control yourself. It doesn't sound so easy, however, when you exercise, you will find that you can't hit your face in minutes, or even breathe, neither can you, nor can you!

Breathe through your nose. Pilates advocates complete inhalation and complete exhalation. When inhaling, the lungs are completely filled with gas, and when exhaling, the lungs are completely emptied of gas. Every time you inhale, the ribs expand to both sides, that is, the gas is inhaled into the whole chest instead of the abdominal cavity; When exhaling, the ribs contract inward and the navel squeezes inward.

Through this way of breathing, you can keep the continuous contraction and exertion of abdominal muscles and maximize the strength of the core parts. It's normal that we didn't find it at first. What we don't like to do is what we need most.

Abdominal breathing is just one of the breathing methods.

Pilates on the mat is difficult to control. Pilates is common on mats, but it is not easy to practice. Pilates control, in big equipment, equipment can help; On the mat, you can only rely on your own consciousness, absurd consciousness and thought.

If you practice on the mat, you are most worried about doing something wrong and being complacent. Actually, I really can't blame you, because you don't know, but our bodies are really amazing. Xiao Bai summed up two stupid ways to help us control ourselves better.

Slow down. Slow down any movement. The slower you move, the more you can feel yourself, but the slower you move, the easier it is to deform, so remember to take out the concentration and concentration of burning the midnight oil in the college entrance examination;

Check. Try to record your actions all the time, finish an action and check it once to see what is different from the video. You will find differences everywhere. However, please relax.

practice After finding the difference, slowly grope for adjustment and find the right strength, and you will enjoy it as much as opening the second pulse of Ren Du, yes, you will enjoy it.

For example, this action of rolling like a ball, Xiao Bai can't do this action yet, and he can't get up by inertia (really embarrassing). Let's try it, my friend who doesn't believe in evil, preferably in bed, otherwise his back can't stand it.

Action: Roll like a ball.

But after practicing for 8 days in a row, the core primary Pilates movements can be done immediately. This set of movements includes variant low-difficulty movements-auxiliary roll-up and roll-down, which can demonstrate 80% of the movements, but the perfect interpretation of 100% is still not possible.

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Action: Auxiliary retraction and retraction

As the classic quotation of Joseph Pilates, the founder of Pilates:

"In the 10 meeting, you will feel different.

After ten classes, you will feel different;

In 20 sessions, you will see the difference,

After twenty classes, you will become different;

You will have a new body in 30 years! "

After thirty classes, you will get a brand-new body! "

Xiaobai tried, and he said old Joseph was right!

An action, you don't know if the strength is right, you can't feel it, just do it a few times, and stick to it for 3 days in a row, and the change really happens; It doesn't matter if an action is not done right. Look for errors in the recorded video, adjust it slowly, and it will change after 3 days.

Xiao Bai believes that learning to control is not an easy task. There is no shortcut, there really isn't, and I won't lie to you ~ If there is equipment, it is of course the best, but in most cases, we are all a yoga mat, a mobile phone and a mirror (there is no full-length mirror at home, and Xiaobai doesn't have a full-length mirror. What should I do? I will use LED TV screen to replace it perfectly). Then choose the right video and do it.