What is Pilates?

Pilates is not something to eat, but a brand-new exercise, which can help you have a flat abdomen, strong muscles and a coordinated and flexible body. The beauty of it is that it is not limited by the venue. You can practice on the cushioned floor. Compared with some similar yoga, it not only combines the rigidity of westerners-paying attention to the training of body muscles and functions, but also combines the softness of orientals-emphasizing the unity of body and mind during practice.

Main efficacy

Pilates training method was founded by German Joseph Pilates. This novel fitness method can gradually correct the bad habits of ordinary people who are used to turning left or right, and make the body more harmonious and balanced. At the same time, Pilates can be used to improve places that are generally difficult to exercise and problems such as shoulder pain, backache or muscle discomfort caused by sedentary. Pilates can shape the muscle curves of waist, abdomen and buttocks, beautify the figure, enhance the function of body organs and enhance the ability of control, flexibility and coordination.

Other ways to exercise the waist, abdomen and buttocks:

Create your own charming waist and abdomen Miss Office: Don't be a woman with a small belly.

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For the public.

Pilates moves slowly, and every posture should be accompanied by breathing. It is especially suitable for office workers who lack exercise and need to contact computers for a long time, and practice from nine to five.

There are also private training courses provided by coaches to correct special injuries, muscle imbalances or other physical problems. Nowadays, many professional athletes also use Pilates to avoid sports injuries. Because Pilates pays attention to control, stretching and breathing, it is very helpful to shape women's waist, abdomen and buttocks, so it is more suitable for women's requirements for physical beauty in real life.

Basic action essentials

Abdominal exercise ※

★ Lie flat on the mat, stretch your arms over your head, clamp your ears with your arms, bend your knees, step on the ground and inhale. Note: Shut your mouth and inhale through your nose.

★ Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and keep your feet off the ground.

★ Keep your back straight and sink your shoulders and inhale. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. )

Eight key words

Focus. When training, you should concentrate and quietly "listen" to your body's feelings.

Control. The movements should be in place and try to reach the position required by the coach.

The center of gravity makes full use of the resistance brought by its own gravity to achieve the effect of exercising muscles.

Take a deep breath. When doing movements, pay attention to the depth of exhalation and try to use abdominal breathing. Don't be too fast, it's basically the same as the speed of the action. Pay attention to exhaling during exercise and inhaling at rest. In addition, pay attention.

Smooth. Strive for smooth movement and even speed.

Accurate. If the movements are inaccurate, the exercise effect will be "greatly reduced".

Just relax。 Lie on the floor and meditate quietly, and feel your body carefully: head and feet, which shoulder is higher and which is lighter. ...

Endurance consciously contracts the muscles that need to be practiced, keeps the muscles tense for a long time, and consumes the energy of all parts of the body to a greater extent, which is much more useful than doing dozens of sit-ups.

/20040804/n 221204115.shtml Here are some pictures. Do it yourself!