Pilates big secret: weight loss shaping double harvest

Pilates, also known as Platys, is a physical fitness movement developed by the German Joseph Pilates in the twentieth century.

With the development of modern society, Pilates (Pilates) some ongoing improvement of humanity, into the contents of yoga, tai chi, as well as some ideas Ballet personal trainer, Pilates training is to follow the way of the use of Self-weight, multiple times, small weight, and the principle of exercise of meditation. The breathing mode during training is nasal suction, which is a kind of external training for muscle shape, joints, etc. Its training purpose is to improve by changing human muscle function. Human spine, lumbar vertebrae, etc.

Core principles:

1, focus

Only by focusing can you connect the spirit with the body and feel the subtle difference of each movement. With concentration, postures constantly adjust to improve, reduce damage, improve control and fluency.

2, control

Focusing on breathing will produce a lot of control. The beginning of each move requires the use of control. When the body reaches a certain position, it must be maintained by control. The muscles will strengthen and stretch over time, and the figure will be better and better.

3, the axis

Pilates emphasizes the use of "deep abdominal muscles", consciously shrinking the muscles of the body's axis, correcting and maintaining its strength.

4, breathing

With the right breath, Pilates can inspire your abdominal muscles and make your movements smooth. Inhalation helps you adjust your posture. When you exhale, you will notice that the spine can stretch a little further, and the muscles can stretch a little longer to reach the range of motion you haven't reached before.

5 , accurate

To be accurate, we must bring our thoughts into the movement and adjust our concentration. It is these subtle differences that will give you a completely different feeling.

6 , smooth

The speed should be even, don't force the limbs to a certain position. It is also fluent between actions and actions.

Adapt to the crowd:

Pilates has no age and gender restrictions and is suitable for anyone. Pilates helps to re-stretch the tight muscles, as if you are doing a deep massage, while practicing muscle endurance, evenly distributing your body pressure to create a perfect figure. Pilates is the abdomen, side waist, back and buttocks muscles, which can remove the waist fat and slow down the psychological pressure.

Seven simple basic moves that make it easy to lose weight and shape.

Action 1 : Sit up your legs

Lying flat on the mat, legs close together, both hands flat on both sides of the body (Figure A ); lift the legs together, about 10 cm from the ground, look up to your own toes, while the two arms are forward Lift, point to the direction of the toes (Figure B ); lift both arms, inhale 5 times up and down, then exhale to do 5 swings up and down, keep your legs hanging (Figure C ). Repeat two to five times depending on your physical condition.

Action 2: Torsion stretching

Sitting on the mat, the legs are shoulder-width apart, the back is straight, and the two hands are straight (Figure A ); while inhaling, the upper body turns left, the arms remain high, the palms are down (Figure B ); exhale At the same time, the upper body leans down and the right palm touches the left foot (Fig. C ). When tightening the abdominal muscles, the hip joint is also stretched; the inhalation returns to the initial movement, and then the right side is replaced. The entire set of actions is repeated three times.

Action 3: Stretch your legs

Sit on the mat, bend your knees to your chest, and wrap your hands around your ankles (Figure A ); while inhaling, loosen your hands and extend backwards, keep your legs together and extend toward the floor, so that both the abdomen and the spine are exercised at the same time ( Figure B ); While exhaling, bend the knee again, while the two arms are flat on both sides of the body to allow the abdominal muscles to exercise further (Figure C ). The entire set of actions is repeated 6 times.

Action 4: Hold the head scissors legs

Lying on the mat, holding your head with both hands, bend your knees to the chest position (Figure A ); while inhaling slowly, the right leg stretches forward while the upper body twists to the left until the right elbow touches the left knee. Keep this position, exhale slowly, then twist the body to the right while the left leg is stretched forward and the left elbow touches the right knee (Figure B ). The entire set of actions is repeated 6 times.

Action 5: Spiral Legs

Lying flat on the mat, the arms are placed on the sides of the body, and the legs extend toward the top of the head (Figure A ); the upper body remains still, exhaling, the legs are tilted to the right side of the body, and the right hips are close to the mat (Figure B ); while inhaling slowly, return the legs to the middle position (Figure C ); while exhaling, the legs are tilted to the left side of the body, and the left hips are close to the mat (Figure D ). The entire set of actions is repeated 3 times.

Act 6: V -shaped suspension

Lying flat on the mat, the arms are lifted in the direction of the head, the heel is on the ground, and the toes are pressed down (Figure A ); while inhaling, the legs are lifted up, the arms are lifted toward the toes, and the shoulders are lifted, the back Place the mat with the arms parallel to the legs (Figure B ); continue to lift the legs and lift the upper body until the arms are parallel to the legs (Figure C ). The entire set of actions is repeated three times.

Action 7: Swimming

Prone on the mat, arms straight forward, legs raised, as if floating on the water surface of the pool (Figure A ); lift the right arm and left leg (Figure B ), lift the left arm and right leg (Figure C ), simulate the action of swimming, breathing maintains the normal frequency; from 1 to 10 , the hands and legs are as high as possible.

Note: the most accurate action is the most important

From June 7th to 8th, at the Fitness Elite Exchange Conference hosted by the Jianbo Alliance in Ningbo, Zhejiang Province, Sun Tongtong, a well-known fitness coach, will bring you a course on â€œRhythm Pilatesâ€. Rhythm Pilates is based on Pilates. It is more suitable for Asian people than traditional Pilates, and it is more flexible and interesting. Dear friends, how can you miss such a wonderful course? Sign up and sign up!

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