How Do I Start a Pilates Studio?

Pilates in English is Pilates (/ Pilates Method), which is "Pilates" (or "Pilates technology"). It is a sports style and skill named after the German Joseph Hubertus Pilates. Pilates's unique skill set for training movements and movements during his lifetime is called "Contrology".

Pilates

Pilates in English is Pilates (/ Pilates Method), which is "Pilates" (or "Pilates technology"). It is a sports style and skill named after the German Joseph Hubertus Pilates. Pilates's unique skill set for training movements and movements during his lifetime is called "Contrology".

The scope of the Pilates movement in the narrow sense: The Pilates couple created a total of more than 500 movements, most of which were taken as photos or documentaries and saved. They include the exercises of mat exercises and studio equipment invented by Mr. Pilates, which is the concept of Pilates in a narrow sense.

The general concept of Pilates movement: Pilates is first and foremost a movement. It is mainly used to exercise the small muscle groups deep in the human body, maintain and improve the appearance of normal active postures, achieve body balance, create a range of motion and mobility of the trunk and limbs, emphasize control of core muscle groups, and strengthen the human brain on limbs and bones Nerve induction and innervation of muscle tissue, coupled with a whole body coordinated exercise by proper breathing methods.

Chinese name

Pilates

Foreign name

Pilates

Alias

Pilates

Classification

Movement name

inventor

Joseph Pilatis

The core of the movement

Correct

1.Concentration

The body is controlled by the brain. Physical and mental devotion, full attention to the completion of the action can get the most benefits. The five parts of thinking required are:

Intelligence, intuition, imagination, will, memory.

Control

Control: "The Art of Controlling" is the name Mr. Pilates gave his motor system, because Pilates is based on the idea of muscle control. Nothing in the Pilates system is arbitrary. In order to be able to control every aspect of the action, you must be fully focused. No part of the body is left idle. In each movement, the body muscles resist gravity and spring resistance, thereby controlling the body's movements and equipment.

"The Pilates method teaches you to control your body instead of being restrained. No matter how Pilates exercises are performed, muscle control permeates every part of the body.

3.Centering

The power to complete Pilates comes from the center of the body. Joseph Pilates referred to this center as the "powerhouse". Pilates cores include abdominal muscles, upper and lower back muscles, hips, hips, inner thighs-or foot fighter belts. All Pilates moves from the core, and then continues to the limbs. The core has a centerline that lies behind the belly button and spans from the hip to the lower edge of the ribs. There are two lines running through the body, shoulder to shoulder and hip to hip. We call this a frame or box. The stability of the box gives us the freedom to work from the core.

4.Breathing

All movements have a breathing rhythm. Joseph Pilates advocates treating the lungs as a bellows and using them to vigorously suck air in and out of the body. Most Pilates exercises need to be coordinated with breathing. Correct use of breathing is necessary for Pilates as a whole. Mr. Pilates sees it as a process of eliminating waste and invigorating the body and mind. Proper deep exhalation and thorough exhalation are the keys. The correct breathing rhythm requires the practitioner to work hard to deliver oxygen to the required muscles, and to completely empty the lungs when exhaling. "Mr. Pilates considers forced, full exhalation to be the focus of breathing." He instructs people to squeeze air out of the lungs like a wet towel. Pilates breathing can be described as three-way breathing backwards and sides, that is, the practitioner deeply inhales air to the back and sides of the chest.

5.Precision

Every Pilates movement is done for a "precision" purpose. In order to fully achieve the purpose of each action, each part of the body needs to be in the correct position, and the entire body needs to be correctly aligned. The emphasis is on the precision of each action, not on the number of plausible actions. In the end, precision should become the second instinct, and the simplicity and elegance of movements are brought into daily life.

6.Smooth Flow

Pilates seeks the elegance of the action in place, and uses the correct transition between each action to create the smoothness of the action. Romana calls this "minimum motion", which we are all after. Once the accuracy of the action is achieved, the flow should run through the action itself and between the actions to create strength and endurance.

Mr. Pilates was born in Germany in 1880. He has been frail and sick since he was small. He later decided to build a strong body and learned to study a variety of sports therapy. At the age of 14, he was strong enough to be a model in anatomy pictures! Since then, he has gradually formed a systematic exercise therapy through practice.

In 1912, Joseph Pilates, 32, moved to England and

A blend of Eastern and Western sports concepts

Westerners have always focused on the training of physical muscles, such as waist, abdomen, back, chest, etc., while Easterners have focused on breathing and concentration of mind. Meditation, yoga, and Tai Chi are good examples.

Pilates

Asian Tiny Queen

Pilates must be done accurately, so pay special attention to the following aspects:

Correct posture:

The correct posture is to keep the abdomen and back focused on the proper strength so that the muscles can support the spine.

Pilates beauty mom (2 photos)

Strong abdominal muscles form a "strength area" that supports the spine. When you properly lift your abdomen and back and strengthen the other muscles, your whole body is in a natural and ideal state. This posture will help the muscles move properly.

Good breathing:

A good way of breathing should be carried out with the mind, body, and spirit, so that the physical and mental stress of the practitioner can be swept away. The timing of breathing must be correct. Different from our usual breathing, Pilates exercises require inhalation when breathing hard (then your abdomen is stretched), and exhale when tightening the abdomen.

Pilates requires harmony of mind and spirit. Depression can be done naturally in Pilates exercises.

Practicing Pilates has a special set of movements that need to be done under the guidance of a coach, but it can also be done at home:

Action 1: Lie on your back with your neck relaxed and keep your spine naturally bent. Inhale for 5 beats and slowly exhale for 5 beats, while contracting the abdomen and lifting the upper body.

Action 2: Lie on your back with your abdomen contracted and your feet off the ground. Keep your back as close to the ground as possible and relax your neck. When exhaling, stub your neck so that your head is off the ground while raising your knees and close to your upper body.

Action 3: Prone face down. The top of the head is pushed forward and the shoulders are heavy. Contract your abdominal muscles and lift your belly button off the ground. You must maintain this position throughout the movement. Inhale and raise your head, with your arms and chest off the ground, and your back muscles tighten.

After exhaling, lower it slowly. When exhaling, the torso of the upper body is still, and the legs are lifted off the ground to a height where the back muscles are not excessively strained.

Action 4: Support the ground with both hands in a push-up position. The abdomen and buttocks are tightened, the body torso is in a straight line, and the body is still for 20 seconds. The central torso of the body moves gently up and down, lifting, lowering, and repeating 12 to 15 times.

Action 5: Take a push-up position, the same as the first half of Action 4. Lift the left leg while exhaling, and the hip joint cannot move. Note that the movement of the leg should be driven by the contraction of the abdominal muscles. Inhale when you lower your left leg, and exhale when you raise your right leg. Make sure your hips are not moving and your back is straight. Also do your shoulders and stretch your neck as much as possible. Lift and lower your legs gently to maintain an even speed. These movements can be practiced in cycles 2-3 times.

Pilates note

1. Pilates has no age and gender restrictions and is suitable for anyone.

2. Since most of the movements are done on a mat, female friends are advised not to practice braids.

3. There are no diet restrictions, which will make many people tempted, but do nt eat too much.

4, try to wear tight sportswear to practice, you can always check whether the muscles are in a tense state.

Pilates main crowd:

Office workers lacking sports, sitting in the office all year long, lose muscle strength, easy backache, back pain, over time, the shape of the body is out of shape. Pilates helps to re-stretch tight muscles, as if doing a deep massage, while practicing muscle endurance, which evenly distributes body pressure.

Many people "sit" computers every day, and the "life buoy" formed on their waistline is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back, and buttocks, which can remove the "life buoy" and reduce psychological stress.

Pilates practice rules

People who have been exposed to Pilates will find that in just 5 minutes, the body will have fever and sweat. Each Pilates movement is slow and clear, and pays attention to control, stretching, and breathing. By exercising the core parts of the body, the body becomes soft and tough. It makes the body move left and right together, can gradually correct the bad habits of ordinary people left or right, and make the body more balanced.

Pilates breathing principle

Inhale through the nose, exhale through the nose, pay attention to the depth of exhalation, and use the side-thoracic method as far as possible (the inhalation abdominal tightens, the ribs expand outward, and the exhaled ribs retract.)

Breathing speed is not easy too fast, basically consistent with the speed of movement, do not hold your breath for training.

Pay attention to exhale during exercise and pay attention to inhalation when stationary. This can relieve the stress on the body caused by muscle exertion.

By controlling breathing, focusing attention on breathing can reduce people's sensitivity to muscle soreness.

Principles of body control:

The speed of action movement is slow, prolong the time of muscle control, consume energy of various parts of the body to a large extent, and achieve the purpose of reducing fat and shaping.

Grasp the posture of the body so that it can experience the stimuli brought to the body by training for a long time.

The fixation of the abdomen and the trunk is the core of pilates training.

Pilates basics

"Focus, control, center, breathing, fluency, precision", these 6 words are the basic elements for doing Pilates.

1.Focus

Attention during training, the mind controls the body, is related to 5 points: intelligence, intuition, imagination, willpower and memory.

2.Control

When using core forces and focusing on exercise, movements are controlled, and uncontrolled movements can cause physical damage.

3.Center

The core strength of the body, all movements originate from this center (core strength)

4.Breathe

The movement and breathing must be fully coordinated, and the lungs need to be completely emptied when exhaling.

5.Smooth

The movement is smooth, the amplitude between transitions is minimized, and it needs to be completed at a specific rhythm. Nothing is too fast or too slow.

6.Precision

Precise movements can help improve control and correct bad habits and exercise patterns. Quality is greater than quantity. The ultimate goal is to achieve the best results.

Basic training

Pilates basic skills training

Learn martial arts before practicing martial arts. Pilates also has its basic skills. But rest assured, you don't have to spend three months to learn the basics, just read them carefully and move them into the Pilates movements to get the most out of your practice.

Lateral Breathing

Pilates uses lateral breathing, which promotes the correct movement pattern and allows your lungs to absorb the maximum amount of oxygen. When you inhale, the lower part of the thoracic bone expands horizontally, and when you exhale, it sinks. This way of breathing can help you keep your abdomen contracted and flexed while exercising.

Sit or stand upright. Place your hands next to the bones of your chest. Inhale, the thoracic bones expand laterally, but the stomach should not rise. Feel the movement of the sternum. Shen shoulder.

When inhaling, try to sink your thorax bone into your body. Feel the sternal bones move closer to the center. Core / Powerhouse Axes or power zones are a series of muscles that form and stabilize the center of the body. These muscles include the abdominal muscles (especially the transverse abdominal muscles), the lower back muscles and the pelvic floor muscles. A strong axis can not only reduce the chance of back injuries, but also improve posture and balance the body. Ordinary people often ignore these muscles. Pilates teaches you how to find and use them.

To achieve good axial stability, you need to contract the pelvic floor muscles and activate the deep transverse abdominal muscles while pulling into the lower abdomen. The pelvic floor muscle is located at the bottom of the pelvic cavity, and the transverse abdominal muscle is an inner belt that surrounds the lower abdomen and the lower limbs. To activate the pelvic floor muscles, tighten the pelvic floor inward and upward, feeling a bit like patience. When you slowly tighten the pelvic floor muscles, the Multifidus (which is hard to feel) and the abdominal transverse machine contract at the same time. Continued tightening of the lower abdomen, this contraction progresses upwards and inwards towards the spine. Don't contract with all your strength, reaching 30% to 40% of full tightening is the standard force of condensing the axis.

Shoulders Down / Set

Many people build pressure on their necks and shoulders. Coupled with bad postures, such as sitting in front of a computer for a long time, arching the back and stretching the head, over time, it forms an arched and tight upper back. The scapula tip moves outward from the rib cage. Pilates emphasized using the midback muscles to lower the shoulders to help straighten the upper back.

Everyone can use this little exercise to practice heavy shoulders. At the beginning, I shrugged my shoulders and lowered it several times. Note that when you shrug your shoulders, the scapula tips move outward. When the shoulders are lowered, the tip of the scapula is retracted downward and inward. We use this movement to fix the shoulder position. Sink the tip of the scapula down to the midline of the back, and you will feel the natural extension of the neck at the same time, reducing the pressure and tension on the neck and shoulders.

Torso Box

Imagine four straight lines that connect both shoulders and pelvic bones. This "box" is a hint of body alignment and symmetry. As you do every Pilates exercise, ask yourself, "Is my box square?" Many people are habitually dependent on one side of the body, and you can even notice that you are tilting or turning to the side. When doing various daily activities, I often feel that the body is easy to control while calling. Pilates makes you more aware of these imbalances and corrects them.

Chin into Chest

Most cushion Pilates are performed with the head, hands and feet raised in a supine position. The correct head position is important to increase the use of abdominal muscles and reduce neck pressure. The head should be raised forward to the collarbone, and the chin should touch the sternum. There should be a fist distance between the chin and the chest, and the line of sight should be fixed at the axis. Lifting your head like this will also help you to check the alignment of your torso and feet with your eyes while exercising. Beginners often make mistakes by placing their chin too close to the sternum, or raising their head back, so they feel neck pain.

Lengthening the spine and limbs

Pilates and dance teachers often call students "stretching their spine" and "growing taller." Can adults "grow tall" like this? It turned out! Studies have shown that with simple oral instructions, participants can really extend the spine and reduce compression between the spine. There are two important positions to help you "grow tall". First, increase the distance between the pelvic bone and the thoracic bone. Also, pull your head away from the tail keel. When you learn to "grow tall", you must learn to maintain this height. Pilates is meant to awaken those muscles that maintain a sitting position.

As for extending the limbs, it helps strengthen the muscles of the limbs. Pay attention to the alignment of the limbs and do not lock the elbows and knee joints.

Spine and pelvic natural axis position Neutral Spine / Neutral Pelvis

The natural axis positions of the spine and pelvis are complementary. When the pelvis is on the natural axis, the lower spine will automatically fall into its axis position. To find the natural central position of your pelvis, place the bottom of your palm on the pelvis with your fingers on the pubic bone to form a triangle. When this triangle is horizontal, the pelvis and lower back are on the natural central axis (see Figure A). Try to keep this natural axis position in every Pilates action.

Rolling / Peeling the Spine

A healthy spine is not only strong but also soft. Many of the Pilates' movements focus on the average activity of the spine, section by section. In this book, we use the words "scrolling the spine" and "drawing section by section" to bring out the clear and controlled mode of movement of the spine section.

Pilates Stance

The ankles meet to form a V. Pilates stance begins with the pelvic region. You should tighten your hips, put the back of your thighs against each other, and turn your thigh bones outward from the pelvic cavity before your feet open into a V shape. Although your hips and thighs are tightened, keep your calves and feet relaxed and extended.

Integration

One of the characteristics of cushion Pilates is to participate in thinking about their patterns of activity. A common method is to focus on a group of muscles or areas during an activity. But Pilates requires you to expand your concentration range, and you need to pay attention to even the body part that is still, and realize that the body is actually an integrated activity. This way your movements can be more effective and balanced.

Pilates exercises focus

A. Seated rotation

1. Bend your legs together and bend your knees, keep your arms parallel to the ground, and breathe still.

2. Contract the abdominal muscles during inhalation and turn the trunk to one side to strengthen the strength of the lateral waist and intercostal muscles.

Action Tip: Try to increase the back of the trunk and twist as much as possible.

B. Unilateral kneeling support balance exercise

1. Knee brace on the left leg, point the back of the right toe, and open the left arm parallel to the ground. Tighten the waist and back muscles, and ensure that the weight is evenly distributed on the left knee and right palm. Inhale still.

2. When exhaling, lift your right toe off the ground and stop your right leg parallel to the ground.

Action Tips: Breathe naturally while staying in motion. Fully mobilize the muscles of the whole body to maintain balance, especially the muscles of the waist, abdomen, back, and hips. This action strengthens the stability of the core area and the balance of the body.

C, buttocks tighten and swing

1. Sit on the side with your left knee flexed on the cushion, bend your right leg and tighten your buttocks muscles, so that the inside of your right leg is parallel to the ground (the knees sink to the ground), with your arms slightly wider than your shoulders and your palms on the ground.

2. Keep your arms open on the premise of C1 movement on your right leg, with your torso standing up, and the tension on your side waist, hips, and legs will increase.

3. Straighten your right knee and swing your right leg forward parallel to the ground.

4, legs straight knees close together, palms back to support the ground, exchange action direction.

Action Tips: Focus on the tension of the side waist, upper hips, and thigh muscles. Move at a constant speed. Do not rely on inertia.

D. Arm flexion

Bend your arms down to support the ground, contract your waist and abdomen muscles, support your upper body off the ground, hold your toes firmly on the ground, clamp your thigh and buttocks muscles to the center, and make your body a "one" and try to keep your trunk stable.

Action Tips: Adduct the scapula, tighten the muscles of the back, waist, hips and abdomen.

E, side support

1. Flex your left arm, bend your feet forward and back (such as E1) to contract your waist and abdominal muscles, and stretch your right arm up to expand your chest and hip joints, keeping the side of your body vertical to the ground.

2. Raise your right leg to make the body "big" and tighten the core.

Action Tip: When the body is "big letters", do not sacralize the pelvis.

F. Lumbar and back muscle strengthening training

Lie on your back with your arms on the west side of your head. The legs will naturally separate and you will inhale. When you exhale, you will contract the muscles of your back, waist, hips, and legs, and lift your limbs straight (elbows, knees). And hold for a while and breathe naturally.

Pilates common actions

1. Leg Circles

Lie flat on the mat with your arms on your sides. Lift one leg up first, and place the other straight or bent on the ground, with the abdomen tightened and the waist against the ground. Use your raised legs to make a circle while inhaling. You can go in either direction. When you exhale, return to the starting point and stop. Do this 4 to 6 times in one direction, and then do it 4 to 6 times in another direction.

Tip: During the process, do not surround the legs too much, and keep the hips and hips still.

Role: This set of exercises exercises the leg muscles, which can keep the legs in a beautiful curve. At the same time, the breathing can adjust the visceral function reasonably, making the movement more flexible and coordinated.

2. Single Leg Stretch

Lift your upper body, shoulders off the ground, straighten your left leg, and bend your right leg. Hold the ankle on the outside of the right leg and the knee on the inside and breathe once. Change legs and repeat. In this way, the left and right sides are exchanged 8 to 10 times each.

Tip: Don't relax your upper body and keep your upper back off the ground during the whole process.

Role: This set of movements makes the body more coordinated, while training the upper body's toughness and the flexibility of the abdominal muscles, spine and bones.

3. Double Leg Stretch

The upper body is lifted, and both knees receive the chest, tightening the body. Then hold your knees with both hands, inhale, and stretch your body. Breathe back into a tight state while breathing. Repeat 6 to 10 times.

Tip: Keep the upper body unchanged during the movement. Keep your shoulders off the ground. When you open your body, your arms should go from the front to the top.

Function: This is a set of stretching movements, similar to swimming movements, which can stretch the body and body joints to get complete relaxation.

4. Side Kick

Lie on your side with your head, shoulders, and hips in a straight line. Legs are retracted slightly forward, the left leg is tipped to the ground, the heel is lifted, the right leg is lifted at the same height as the hip, the right leg is stretched backwards, the hips are clamped, and kicked forward twice during exhalation. Change legs and repeat. Do 6 to 8 times on each side.

Tips: Shoulder shoulders should be relaxed during exercise, upper body should not be relaxed.

Role: It can strengthen upper limb muscles, including pectoral muscles, upper back muscles, and transverse abdominal muscles, while improving muscle flexibility.

5. Full body action (Hold Up)

Keep your hands and feet in a fixed position with your legs bent, with your left leg forward and your right leg backward. When inhaling, support your body with one arm. At this time, your whole body is straightened into a line. Change legs. Do 4 to 5 times each.

Tip: Slow motion and strong control. If you have difficulty completing it, you can use your elbow to support it on the ground.

Role: This is an exercise about body balance, which can make the body stronger. Simultaneously exercised the flexibility of the joints of both legs.

Other forms

1.Upright Pilates

This exercise changes the traditional exercise on the mat, and the entire exercise process is performed in an upright position.

Separate your feet and make them as wide as your feet, with your arms straight up and your palms facing each other. Straighten your right foot and lift your right leg at a 45-degree angle to your left foot. Draw 3 circles clockwise on your right foot, and the crotch is balanced during this process. Then reverse it. When done, retract your right foot to the ground, lift your right foot to the right, bend your instep, and draw a circle in both directions. Repeat with your left foot.

What it does: This exercise is a great way to build your legs and hips. At the same time, standing upright can improve the balance and agility of the body.

2, fitness ball Platy

This exercise is always performed on an exercise ball.

Kneel on the floor, leaning on the right side of the body against a large fitness ball. Extend your left foot to support your body, and your right foot is still kneeling. Put your right hand on the ball, bend your left arm, put your left elbow behind your head, and support your neck. Bend to the side, try to touch the left condyle with your left elbow, and return when you can no longer approach, doing 8 to 12 times. Then do the other side.

Function: It is good for shaping the muscles of the abdomen, crotch, buttocks and lower waist, and can also establish good balance and coordination.

Elastic rope Pilates

An elastic rope is required during this set of actions.

Lie on your back with your legs straight and your insteps bent. Wrap the elastic rope around your feet and hold both ends of the elastic rope with both hands. Inhale deeply and work your belly button against the spine. Exhaling deeply, the biceps muscles are contracted, and both hands are raised towards the chest, while the back is lifted up little by little. Inhale deeply, then exhale deeply as you slowly lie back on the floor. Inhale deeply and lower your hands. The above action is repeated 5 to 10 times.

Function: It can exercise the flexibility of chest, back and arm muscles.

4.Piles Pilates

First prepare a soft ball with a diameter of 20-30 cm.

Lie on your back on the floor and grip the ball with your ankles. Lift your legs until they are perpendicular to the ground. Rotate your legs slowly, draw a circle the size of a plate in the air, turn each clockwise and counterclockwise 10 times, with your palms down, and place on your sides. Keep your back straight when turning your legs.

Function: It has a certain effect on shaping the curve of the buttocks, crotch and outer thighs.

Action explanation

A hundred breaths

Lie on your back with your hands on your sides, palms down. Bend your legs 90 degrees from your hips so that your legs are directly above your hips while keeping your calves parallel. Exhale as you contract your abdominal muscles and lift your head, shoulders and arms off the ground. Then inhale. After you have exhaled 5 times, lower your palm rhythmically. Flick your hands every time you breathe. Then turn your palms up and press your hands rhythmically to inhale 5 times to complete the set. Do at least 9 passes in this order, for a total of 100 breaths (if you are just a beginner, target your breath at 20 breaths, then gradually increase to 100 breaths)

Bridge

Lie on your back with your knees bent and your feet flat on the floor, apart from your shoulders. Put your arms on both sides of your body with your palms facing down. Take a deep breath, exhale as you contract your abdomen, slowly bend your hips, lift your hips, and lift your body with your hips and lower back (not your arms) . Use your upper shoulders to support your upper body (not your neck) and just use your hands to maintain balance. Hold this motion for 10 to 15 seconds, relax, and repeat it again. Note: If you have neck pain, do not do this.

One-leg wrap

Lie on your back with your arms on your sides, knees bent, and your feet flat on the ground. Straighten your right leg towards the ceiling, and tighten your feet. Exhale and then contract your belly.

Slowly turn your right leg counterclockwise to keep your hips still. Inhale as you turn your legs outwards and exhale as you turn inwards. Do 6 counterclockwise and then 6 clockwise. repeat.

Leg stretching exercise

Lie on your back with your legs toward your chest. Put your hands on your knees naturally. Exhale as you use your belly to lift your shoulders off the ground.

Inhale, then stretch your body out with your palms facing up, lift your head above your head, straighten your legs and lift off the ground. Keep this action for 1 second. Inhale, and then you retract your knees while focusing your arms towards your legs. Then stretch again. Repeat 5 to 8 times.

Spine extension exercise

Sit on the ground with your legs straight, with your feet apart and shoulder-width apart, with your feet relaxed and your knees slightly bent. Suction your belly towards your spine. Spread your arms forward and align with your chest. Keep your shoulders relaxed.

Exhale as your body bends forward. Continue to bend forward and lower your head, neck, shoulders and ribs until your spine forms a "C" shape. Inhale and return to the initial position. Repeat this action 3 times.

Saw

Sit with your legs straight on the ground, with your feet apart from your shoulders, and relax your feet. Stretch your arms out to the sides of your body, level with your chest, and suck your belly toward your spine.

Exhale as you turn your body and stretch your left hand towards your right foot. Just like you have to saw your feet off with your fingers. When you touch your toes with your hands, shrink your belly even more. When you return to the initial position, inhale and then do the other side. Do this at least 2 times in sequence.

Advanced push-ups

Step 1: Stand with your feet apart with your hips wide, tighten your abdominal muscles, inhale, then exhale and bend forward to relax your shoulders and arms.

Step 2: Lean forward, place your palms on the ground, and place them in front of your toes.

Step 3: Inhale, walk forward with your hands, keep your abdominal muscles tight, keep your arms straight but not overstretched in a straight line with your head and torso, and keep your legs straight.

Step 4: Walk forward with both hands until the palms are just below the shoulders. From the side, the head, shoulders, hips, and legs are straight, with arms straight.

Step 5: Exhale, then bend your arms, lower your upper body until the entire body is on a level surface, then inhale and straighten your arms. Repeat 5 times, then exhale and flex your body upwards, inhale your hands and walk back to the starting position.

Role: Strengthen the upper limb muscles, including the pectoral muscles, upper back muscles, and transverse abdominal muscles, and increase the flexibility of the hamstring muscles.

Health tips

Pilates is a safer way to exercise. Even so, Pilates is not something everyone can do. Because this exercise method relies heavily on the flexibility of the joints, it is best not to exercise for the time being if there are injuries or diseases in the sports system, such as arthritis, muscle strains, and damaged ligaments. Patients with platelet dysfunction or coagulopathy may get worse after exercise, so they should also be avoided.

Do not eat enough before exercising, otherwise it will cause digestive dysfunction. However, you can prepare some mineral water or other drinks during exercise to replenish lost water during the exercise.

"Pilates" anytime, anywhere

Do you know "Pilates"? A body-building project that is completely free from the environment and can start to exercise at any time. It looks like some static dancing or gymnastic postures. Of course, if there is a small pad, we can do more moves on it. The characteristics and requirements of these actions are: rigidity and softness, harmony of mind and body. Pilates is to help you build beautifully shaped muscles and strengthen your body's ability to coordinate and balance through static muscle strengthening exercises.

I am an office worker who lacks sports. I have to sit at my desk for a long time every day in front of my computer. I often do nt bother to move after lunch. I still stare at my computer to play games and send and receive emails. Eyes are damaged and stop. As a result, the belly is getting bigger day by day, often with sore shoulders, necks, and waists, and it is becoming more and more easy to feel tired, and even walking becomes a bit sloppy. I have a fitness card and want to go to the gym to work out, but often I get off work late, so I still have time and mind to compete with those sports equipment. Occasionally when I went to the gym to see many people doing Pilates with the coach, I only realized this fitness method invented by the German Joseph Pilates.

Pilates' moves are mostly simple, but they must be done correctly and in place. Whether your feet are not off the ground, your hands are close to your knees, and your abdominal muscles are tightened slowly to sit up, or kneeling on one knee with both hands supported and one leg extended backwards, or standing on one foot with the other foot flat and your hands toward Before stretching, the movements must be soothing and controlled, coordinate with the abdominal breathing rhythm, enter a meditation state, and carefully feel the extension of various parts of the limb, the tight contraction of muscles, and the coordinated balance of the body. Soon, the body will become hot and sweaty. If you are proficient, you can also create some movements according to the part you want to exercise. Pilates can be started at any time by laying a thin mat on the floor at home, or standing outdoors doing exercises. Always remember to stretch as much as possible, control your breathing, enter meditation, and feel carefully.

After a period of exercise, I can no longer find the muscle soreness and discomfort. The flexibility and balance of the body and the muscle endurance have been greatly enhanced. Sitting at the table for a long time, as long as the surrounding environment allows, do some simple movements, the feeling as if the body is about to clump quickly disappear, and the shoulders, neck, waist and other parts are also quickly relaxed. By trying to know the benefits of Pilates, I also taught a few of my friends and colleagues. Anyway, this kind of exercise is not restricted by gender, age, venue, and equipment. The movements are simple and easy to learn, let alone worry about being violent. Injured. Even if you forget some of the essentials, as long as you check it online, you will soon get a lot of related pictures and essentials introduction, just do it.

If you are sedentary every day and you ca nt engage in physical exercise because of conditions or time constraints, learn Pilates. The benefits do not need me to say any more, or you slowly realize it yourself.

Pilates is not suitable for practicing at home

Fashion really likes to take care of women. Take fitness as an example. Women on the tide have just learned about yoga from India, and now Pilates from Germany has appeared. Pilates is a deep muscle exercise. Through slow movements, you can control muscles for a long time to achieve the purpose of consuming energy in various parts of the body.

Not suitable for practice at home

Although Pilates fitness is not limited by space, because all movements are around the "neutral position" area, that is, the lower abdomen of the human body, although the movement is slow, muscle control, breathing cooperation, and physical feelings must be added The changes make this seemingly simple movement difficult to do. If the movement is not in place, it is most likely to cause muscle strain and abdominal soreness, etc. You need a regular coach to guide you.

Focus on the spiritual level

Pilates is most unique in that it puts the focus of the practice on the spiritual level, allowing the practitioner to face his inner world through breathing and mental control. Practicing Pilates requires focusing on the movements of muscles and bones. Once the excess tension on the body is eliminated, the posture and walking of the person will change accordingly. This inside-out change will make people happy A brand new self and thus the greatest spiritual satisfaction.

Not everyone is suitable

Although there are no age and gender restrictions, anyone can practice, but for special groups such as the elderly, children, pregnant women, etc., you must practice under the guidance of a professional coach. Pilates exercise can be determined according to your own physical feelings. Generally, each exercise is maintained between 45 minutes and 1 hour. Do not eat before 45 minutes of exercise, and adjust the body for half an hour after exercise.