The Pilates training method was founded by the German Joseph Pilates. This novel fitness method can gradually correct the bad habits of the average person to the left or right, so that the body is more balanced. At the same time, problems such as shoulder pain, backache, or muscle discomfort caused by sedentary exercise can be improved by Pilates exercise. Pilates exercise can shape the muscles of the waist, abdomen and buttocks , strengthen the body's functions while enhancing the shape, and enhance the control, flexibility and coordination.
You can get the following benefits by doing Pilates:
a healthy soft back
Pilates can give your spine more support and create more space between your spine. Not only will this extra space make you look slimmer, it will also give you more flexibility to turn your spine from a hard stick into a string of pearls. This new soft spine allows you to avoid degenerative spine problems, such as slipping danger. It can also help you be more elegant and easy at the event.
If your body is out of shape, Pilates can easily be added to any of your body shape plans. Pilates will not put any pressure on your joints and will not cause any damage to the cartilage and ligaments around your joints, especially your knees and your shoulder joints. It will make your muscles more coordinated and pull your attention back to your inner concern. The recovery of Pilates is very fast, it is more like a physical therapy treatment. In fact, unlike other sports, you can do it safely every day without worrying about excessive stress on your muscles and joints. However, in order to achieve the exercise effect, you only need to do Pilates 3 times a week. However, you have to be persistent, this is the key.
Improve your mental outlook and vitality
Pilates can promote the health of your emotions . A gentle, steady movement can calm your mind and ease your nervousness. As you stretch and strengthen your muscles, you can help your circulatory system and sweep away your nervousness. Every action will make you feel calm, coordinated and energetic. Focus on getting rid of your stress and you will get physical and mental health.
Better balance and coordination
When you are four or fifty, your balance will be degraded by the shrinkage of your muscles and the loss of sensitivity of your nerve receptors. Pilates reverses this aging process by stabilizing your core. Pilates will move to your subtle, deep muscles that help maintain your body's stability while making your spine softer and stronger.
Reduce pain and stiffness
If you are upset by the pain of osteoarthritis, you will find that by doing Pilates to lengthen your body and reduce your pain. Proper exercise is essential for the treatment of arthritis because it increases your flexibility and reduces your pain and fatigue through stretching. Stretching allows nutrients to flow to your muscles and tendons, which can keep your muscles healthy and minimize the possibility of your injuries. Pilates can also stimulate the production of joint lubricants, which can relax your legs, back, neck and shoulder muscles, relieve pain and tightness.
Quickly restore to the shape before pregnancy
Many female friends will ask me why my lower abdomen is still so flat after I have had two children . This doesn't take a long time, but you need to do some exercise regularly and you will see the effect. Muscles have a good memory, you only need to exercise a little, they will return to their original state.
For each Pilates movement, just do the right posture, start at your center (abdomen), stay at your center, and end with your center. There is a strong center that will:
Let a gymnast stand upside down, a yoga practitioner's headstand
Let a martial artist kick through a plank, a dancer flying over the air
Make your team more powerful when you play the racket, run faster, and have more control when you are skiing
Make your upper abdomen more powerful and help you reach goals you have never dreamed of before.
That's why it's important to learn to start exercising from your center when you start practicing Pilates. If you lose the center, then you will lose almost all the benefits of Pilates. To better understand what I said, try the simple exercises below.
Lying on the back, knees bent, feet flat on the ground, slightly arched back, as shown on the left. Put your attention on your pelvis and your lower abdomen, under your navel. Pull up the muscles in this place, inward, just like you are wearing a corset. This up and inward movement will have your navel facing your spine, while stretching your body and creating more space between your ribs and hips.
Notice that you have gently lifted your pelvis and flattened your back, but there are still some slight neutral curves on your lower back. As shown on the right. Pay attention to the elongation of your center and remember this feeling.
Imagine the zipper again. Now pull yourself closer, imagine that the zipper pulls over your upper abdomen and squeezes yourself longer, which is what you should feel in every Pilates exercise.
Some movements require you to relax your feet. Others require you to straighten or tighten. When you relax your feet, press your pressure on your heels to extend your body, but straighten your toes and don't bend your cheeks. When you straighten your toes, create a sense of extensation by stretching your big toes, but don't expand too much to bend your toes into bows.
Don't bow your neck. Regardless of whether you are sitting or lying while doing Pilates, you need to stretch your neck. Focus on extending your body through your head while gently licking your chin towards the neck.
Basic abdominal contraction
The benefit of this exercise is that it can speed up your circulatory system while making your abdomen stronger, especially if you have abdomen. In this exercise, stick to the trend of getting your upper abdomen. Relax your arms and don't use them to pull your head and shoulders. Just lift your shoulders a foot and do your best.
A. Lie on your back and support your head and neck with a pillow or cushion. The knees are bent and the feet are flat on the ground. Put your hands behind your head and elbows.
B. Press your abdomen against your spine and exhale as you bend your ribs toward your hip bones. Inhale when you put your body down. Keep the navel flat during the entire process. Then repeat it.
Lower abdominal contraction
This exercise is prepared for your lower abdomen, the lower end of your rectus abdominis, a place that is weaker for a woman, especially a woman after giving birth.
You will mainly feel the effects of these movements in your lower abdomen and your groin, not your ribs and your upper abdomen. Before lifting your hip, tighten and pull the muscles into your groin, just like a penny in your groin. Of course
After pressing your navel down. Just doing these two exercises will strengthen your abdomen, and even your hips don't have to be lifted up obviously. Again, remember to rest your head between your fingers and keep your elbows everted.
A. Lie on your back and put a pillow or cushion under your hips and hips as an extra support. Lift your legs, bend your knees, and cross your legs at your ankles. Put your hand behind your head and elbows.
B. Press your abdomen against your spine and exhale as you bend your hip bone toward your ribs. Start from the bottom of your abdomen and inhale when you put down your hips. Then repeat it.
More challenges to your lower abdomen movement If you can easily do the first move, try the exercise below.
A. Lie on your back, put your hands on your sides, and put a pillow or cushion between your thighs and calves. Extend your body from the top of your head to your tailbone.
B. Press your abdomen against your spine and exhale when you have to bend your hip bone to your ribs. Inhale when you let go. Repeat it.
Focus: Focus on training and quietly "listen" to the feeling of the body.
Control: The action should be in place, try to be the position required by the coach.
Center of gravity: Make full use of the resistance brought by your own gravity to achieve the effect of exercising muscles.
Breathing: When doing an action, pay attention to the depth of exhalation and use the method of abdominal breathing as much as possible. The speed should not be too fast, and the speed of the action is basically the same. Pay attention to exhalation while exercising, and pay attention to inhalation when you are still. Also focus attention.
Smooth: Strive for smooth movement and uniform speed.
Accurate: Inaccurate movements, the exercise effect will be "big discount."
Relax: lie quietly on the floor, feel your body carefully: which shoulder is higher, which is lighter on the head and feet...
Endurance: Consciously shrink the muscles that need to be practiced, maintain a long-term muscle tension, and consume more energy from various parts of the body, which is much more useful than doing dozens of sit-ups.
Pilates pilates combines the concepts of Eastern and Western sports. Westerners have always focused on the training of physical muscles, such as the waist, abdomen, back, chest, etc.; while the Orientals focus on the training of breathing and concentration, that is, meditation, yoga and Tai Chi are good examples. Pilates pilates combines the strengths of the Eastern gentle and the fortitude of the East into one. Its movements are slow and clear, and each posture must be coordinated with breathing. It can be practiced at home, regardless of the venue. So, find a free, spread a blanket in a clean place, follow the posture described in this article, exercise body shaping to help you sculpt the lure curve!
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