Pilates is a class that relieves the body muscles and improves the body's ability to control the body. Its origin dates back to the concentration camp in the 1914 war.
Pilates is a sports fitness system that was founded and promoted in 1926 by Joseph Pilates of Germany. It is a kind of static fitness exercise. Westerners always pay attention to the training of physical muscles and physiology, such as waist, abdomen, back, chest and buttocks. Orientals focus on breathing and concentration training, such as yoga and Tai Chi. Pilates learns from Eastern and Western cultures and is compatible with research results related to physiology and psychology. Initially, Pilates was used only in two major areas, namely, the professional dance group for muscle training and the recovery of the body function and muscle strength after rehabilitation of patients in medical rehabilitation institutions.
With the development of modern society, Pilates has continued to perform some humanized improvements, incorporating ideas of yoga, Tai Chi, ballet forms, and individual coaching content. Pilates' training methods follow the application. Self-weight, multiple times, small weight, and the principle of meditation exercise, the breathing method during training is nasal suction mouth, is an external training for muscle morphology, joints, etc., its training purpose is to improve the function of human muscles to improve Human spine, lumbar spine and other functions.
Features
Exercise does not mean sweat. In today's advocating aerobic exercise, gentle and graceful gestures are more conducive to the consumption of excess fat, just like Pilates.
Pilates is one of the most popular and fashionable fitness projects at the moment. You can feel the Pilates atmosphere in every fitness center. Perhaps its prosperity today should be thanks to its founder, Joseph Pilates, whose Pilates name came from him. He is a frail person, for health, he gradually merged Eastern and Western methods of health, such as yoga, tai chi, etc., and combined with some of the actions he designed, and gradually formed today's Pilates.
The biggest feature of Pilates is easy to learn. Not only does it have a smooth movement, but it can also be aimed at the arms, chest and shoulders, while at the same time enhancing the body's flexibility. Moreover, this sport is not limited by the location of the activity. It is also possible to practice regardless of the professional gym or the living room.
Star Pilates
Elva and Pilates became affiliated in 2005. When she first contacted Pilates, she was impressed with this very simple but effective exercise for muscle strength training. At the beginning of practice, Elva did Pilates for half an hour before bedtime and lost 3 kilograms in 14 days. Since then, Elva has fallen in love with Pilates. Since Elva has practiced Pilates successfully, she has published a book about Pilates. In many Pilates moves, Elva will recommend actions that have been personally exercised and made significant achievements. She will share Pilates with everyone. pleasure.
Some Hollywood stars, such as Madonna's Pilates exercises for restoring body shape, have received amazing weight-loss effects. Others such as Jennifer Lopez, Sharon Stone, and Julia Roberts also rely on perseverance. Pilates Fitness maintained an impressive figure. The huge celebrity effect also made Pilates' popularity index rise sharply, setting off an upsurge of practicing Pilates on a global scale.
Precautions
Pilates must be accurate, so pay special attention to the following aspects:
Correct posture:
The correct posture is to maintain proper force in the abdomen and back so that the muscles can support the spine. Powerful abdominal muscles form a "power zone" that supports the spine. When you correctly raise your abdomen and back and strengthen other muscles, the entire body reaches its natural and ideal state. This posture will help the muscles to have proper exercise.
Good breathing:
A good way to breathe should be in mind, body, and spirit. This will allow the practitioner's physical and mental pressure to be swept away. The timing of breathing must be correct. Unlike our usual breathing, Pulati movement requires breathing during forced breathing (while your abdomen is stretched) and exhales while tightening your abdomen.
The Pilates movement requires harmony of mind and spirit. Decompression of the mind can actually be done naturally in Pilates exercises.
Practicing Pilates has a set of special actions that need to be done under the guidance of a coach, but you can also do it at home:
Action 1: Back on the floor, relax the neck and keep the natural curvature of the spine. Inhale 5 beats, breathe 5 shots slowly, while contracting the abdomen and upper body.
Action 2: Supine on the floor, abdomen contraction, and feet off the ground. The back needs to be as close to the ground as possible while the neck is relaxed. Exhale your neck and get your head off the ground while lifting your knees and getting close to your upper body.
Action 3: Face down and prone. The top of your head goes forward and your shoulders fall. Contract your abdominal muscles and lift your umbilicus off the ground. You must maintain this position throughout the entire movement. Inhale and look up, arm and chest off the ground, the back muscles tighten.
Exhale and then slowly let go. When you exhale, your upper torso is still, lift your legs off the ground, and lift them to a level where the back muscles are not overly stressed.
Action 4: Hands on the floor, push-up posture. The abdomen and buttocks were tightened and the body trunk was in a straight line. It was still for 20 seconds. The body center torso gently moves up and down, lifts and lays down and repeats 12 to 15 times.
Action 5: Push-up posture, same as the first half of action 4. Raise your left leg and exhale at the same time. The hip joint cannot move. Pay attention to the movement of lifting the leg through the contraction of the abdominal muscles. Inhale when you lower your left leg, and exhale when you lift your right leg. Make sure your hips are not moving and your back is straight. Also do a heavy shoulder and stretch the neck as much as possible. Gently lift the legs up and down, keeping the uniform speed. These actions can be repeated two to three times.
Tips
1. Pilates has no age and gender restrictions and is suitable for anyone.
2, because most of the action is done lying on the mat, it is recommended that female friends do not comb the mattress to practice.
3, there is no dietary restrictions, which will make many people tempted, but do not eat too much.
4, try to wear tight sportswear exercises, you can always check whether the muscles are in tension.
Pilates hits the crowd:
Lack of sports office workers, sitting in the office all the year round muscles lose strength, easy back pain, long time the continuous body type lines are out of shape. Pilates helps to re-stretch taut muscles, like deep massage, while practicing muscle endurance and evenly distribute body pressure.
Many people are sitting on their computers every day and the "buoys" formed on the waistline are getting bigger and bigger. Pilates practice is the abdomen, side waist, back and hip muscles, can not only remove the "buoy", but also reduce psychological pressure.
Pilates is a sports fitness system that was founded and promoted in 1926 by Joseph Pilates of Germany. It is a kind of static fitness exercise. Westerners always pay attention to the training of physical muscles and physiology, such as waist, abdomen, back, chest and buttocks. Orientals focus on breathing and concentration training, such as yoga and Tai Chi. Pilates learns from Eastern and Western cultures and is compatible with research results related to physiology and psychology. Initially, Pilates was used only in two major areas, namely, the professional dance group for muscle training and the recovery of the body function and muscle strength after rehabilitation of patients in medical rehabilitation institutions.
With the development of modern society, Pilates has continued to perform some humanized improvements, incorporating ideas of yoga, Tai Chi, ballet forms, and individual coaching content. Pilates' training methods follow the application. Self-weight, multiple times, small weight, and the principle of meditation exercise, the breathing method during training is nasal suction mouth, is an external training for muscle morphology, joints, etc., its training purpose is to improve the function of human muscles to improve Human spine, lumbar spine and other functions.
Features
Exercise does not mean sweat. In today's advocating aerobic exercise, gentle and graceful gestures are more conducive to the consumption of excess fat, just like Pilates.
Pilates is one of the most popular and fashionable fitness projects at the moment. You can feel the Pilates atmosphere in every fitness center. Perhaps its prosperity today should be thanks to its founder, Joseph Pilates, whose Pilates name came from him. He is a frail person, for health, he gradually merged Eastern and Western methods of health, such as yoga, tai chi, etc., and combined with some of the actions he designed, and gradually formed today's Pilates.
The biggest feature of Pilates is easy to learn. Not only does it have a smooth movement, but it can also be aimed at the arms, chest and shoulders, while at the same time enhancing the body's flexibility. Moreover, this sport is not limited by the location of the activity. It is also possible to practice regardless of the professional gym or the living room.
Star Pilates
Elva and Pilates became affiliated in 2005. When she first contacted Pilates, she was impressed with this very simple but effective exercise for muscle strength training. At the beginning of practice, Elva did Pilates for half an hour before bedtime and lost 3 kilograms in 14 days. Since then, Elva has fallen in love with Pilates. Since Elva has practiced Pilates successfully, she has published a book about Pilates. In many Pilates moves, Elva will recommend actions that have been personally exercised and made significant achievements. She will share Pilates with everyone. pleasure.
Some Hollywood stars, such as Madonna's Pilates exercises for restoring body shape, have received amazing weight-loss effects. Others such as Jennifer Lopez, Sharon Stone, and Julia Roberts also rely on perseverance. Pilates Fitness maintained an impressive figure. The huge celebrity effect also made Pilates' popularity index rise sharply, setting off an upsurge of practicing Pilates on a global scale.
Precautions
Pilates must be accurate, so pay special attention to the following aspects:
Correct posture:
The correct posture is to maintain proper force in the abdomen and back so that the muscles can support the spine. Powerful abdominal muscles form a "power zone" that supports the spine. When you correctly raise your abdomen and back and strengthen other muscles, the entire body reaches its natural and ideal state. This posture will help the muscles to have proper exercise.
Good breathing:
A good way to breathe should be in mind, body, and spirit. This will allow the practitioner's physical and mental pressure to be swept away. The timing of breathing must be correct. Unlike our usual breathing, Pulati movement requires breathing during forced breathing (while your abdomen is stretched) and exhales while tightening your abdomen.
The Pilates movement requires harmony of mind and spirit. Decompression of the mind can actually be done naturally in Pilates exercises.
Practicing Pilates has a set of special actions that need to be done under the guidance of a coach, but you can also do it at home:
Action 1: Back on the floor, relax the neck and keep the natural curvature of the spine. Inhale 5 beats, breathe 5 shots slowly, while contracting the abdomen and upper body.
Action 2: Supine on the floor, abdomen contraction, and feet off the ground. The back needs to be as close to the ground as possible while the neck is relaxed. Exhale your neck and get your head off the ground while lifting your knees and getting close to your upper body.
Action 3: Face down and prone. The top of your head goes forward and your shoulders fall. Contract your abdominal muscles and lift your umbilicus off the ground. You must maintain this position throughout the entire movement. Inhale and look up, arm and chest off the ground, the back muscles tighten.
Exhale and then slowly let go. When you exhale, your upper torso is still, lift your legs off the ground, and lift them to a level where the back muscles are not overly stressed.
Action 4: Hands on the floor, push-up posture. The abdomen and buttocks were tightened and the body trunk was in a straight line. It was still for 20 seconds. The body center torso gently moves up and down, lifts and lays down and repeats 12 to 15 times.
Action 5: Push-up posture, same as the first half of action 4. Raise your left leg and exhale at the same time. The hip joint cannot move. Pay attention to the movement of lifting the leg through the contraction of the abdominal muscles. Inhale when you lower your left leg, and exhale when you lift your right leg. Make sure your hips are not moving and your back is straight. Also do a heavy shoulder and stretch the neck as much as possible. Gently lift the legs up and down, keeping the uniform speed. These actions can be repeated two to three times.
Tips
1. Pilates has no age and gender restrictions and is suitable for anyone.
2, because most of the action is done lying on the mat, it is recommended that female friends do not comb the mattress to practice.
3, there is no dietary restrictions, which will make many people tempted, but do not eat too much.
4, try to wear tight sportswear exercises, you can always check whether the muscles are in tension.
Pilates hits the crowd:
Lack of sports office workers, sitting in the office all the year round muscles lose strength, easy back pain, long time the continuous body type lines are out of shape. Pilates helps to re-stretch taut muscles, like deep massage, while practicing muscle endurance and evenly distribute body pressure.
Many people are sitting on their computers every day and the "buoys" formed on the waistline are getting bigger and bigger. Pilates practice is the abdomen, side waist, back and hip muscles, can not only remove the "buoy", but also reduce psychological pressure.
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