What are the precautions for practicing Pilates? Pilates is an excellent exercise for fashionable men and women, which can lose weight, improve physical fitness and shape the devil's figure. Let's take a look at what clothes to wear when practicing Pilates, hoping to help you.
What clothes should I wear to practice Pilates? What are the precautions? 1 How to practice Pilates?
1, Pilates has no age or sex restrictions and is suitable for anyone.
2, because most of the movements are done lying on the mat, it is recommended that female friends do not practice braiding.
3, there is no dietary restriction, which will make many people tempted, but don't eat too much.
4, try to wear tight sportswear to practice, you can check whether the muscles are in a state of tension at any time.
What clothes should I wear to practice Pilates?
1, Pilates mat. It is necessary to prepare a clean and soft cushion to prevent MM's knee from being injured in sports.
2. Pilates clothes. Before doing Pilates, put on soft and comfortable sportswear, and you will find the whole process very feel.
3. Pilates ball. Pilates balls can be fitness balls or ordinary rubber balls, which may come in handy in some pilates movements.
4. towels. If you sweat a lot during the practice, you can wipe it with a towel in time. Pay attention to that the towel must be soft and clean.
5, water cup. If you feel thirsty during exercise, it is also necessary to replenish water in time. Just take a sip, not too much.
6. Music playing equipment. Playing soft and comfortable music at the sports scene is the key to creating an overall atmosphere. Maybe you will lengthen your exercise time with the music, so that you will lose weight better.
How long does Pilates practice every day?
In fact, Pilates is also a kind of strength exercise, which consumes a lot of physical strength. If you practice for a long time, it may lead to MM's physical fatigue and muscle aches.
Generally speaking, the MM who just started to practice Pilates will be OK if she practices for about 40 minutes every day. When you get used to the movements and intensity of Pilates, gradually increase the amount of exercise and extend the exercise time. For example, it is ok to practice for 2 to 3 hours every day. What needs to be reminded here is that you should pay special attention to the time period when practicing Pilates. Generally, practicing at 3-4 pm is the best. If you practice after meals, practice on an empty stomach for 2 hours after meals. In addition, don't take a bath immediately after practicing Pilates, because the sweat of the body has not been drained and the hot air has not dissipated. Taking a shower at this time is particularly easy to catch a cold. It's not too late to take a shower when your breathing returns to normal.
What does Pilates wear? What are the precautions? Can I practice Pilates during the second menstrual period?
It is best not to practice three days before menstruation, and then you can practice moderately. When practicing, you should pay attention not to do handstand movements to avoid menstrual blood flowing back to the uterus, and you should not do some movements that are easy to oppress the abdominal cavity. And it is best to practice under the guidance of a coach.
What are the benefits of practicing Pilates during menstruation?
The secretion of luteinizing hormone in menstrual women is reduced, and it is easy to feel depressed, even anxious, and psychological pressure is increased. Some even have severe dysmenorrhea. Moderate pilates exercises and stretching muscles to adjust breathing can relieve stress and prevent fat accumulation in hips, legs and other parts.
Pilates suitable for menstrual practice
1. Straighten the soles of your feet, lift your hips to the highest point, and stretch your body as straight and diagonal as possible. 10 second.
2. Put your legs together and feel your hips tighten. Lift your legs off the ground 15 degrees, and don't bend your knees.
3. Slowly tighten the waist. When twisting, slowly drive the upper body and buttocks from the waist, and do not twist below the waist.
Practice the movements that Pilates can't do during menstruation.
When practicing Pilates during menstrual period, we should pay attention to avoid handstand, abdominal compression and contraction, and deep back flexion. When doing handstand, menstrual blood will easily flow back, and abdominal compression and contraction will easily oppress abdominal cavity, resulting in uterine prolapse. When practicing deep back flexion, the skin muscles on the front side of the abdomen will be overstretched, which will easily aggravate abdominal pain and discomfort.
What are the precautions for practicing Pilates during menstruation?
1, when practicing, you'd better wear loose and comfortable clothes and take off your shoes and socks, because the practice movements are basically done on the mat.
2, pay attention to the depth of breathing, breathing speed should not be too fast, and keep basically consistent with the action, do not hold your breath training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.
3. When practicing, the movement speed should be slow, and the muscle control time should be prolonged as much as possible, so as to consume more energy and achieve the goal. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed. tiny
It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.
5. When doing Pilates, it is best not to eat for the first two hours, because Pilates mainly relies on abdominal muscles to exert strength, stabilize and assist movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even produce uncomfortable feelings. Pilates has a lot of tumbling or leg lifting movements, which makes it very uncomfortable. gastrectasia
6, within 2 hours after practice, it is best not to eat. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.
7. You can drink less and slowly. Don't drink too cold water during practice, which will stimulate the heart and increase the burden on the body. When practicing drinking water, the movement speed should be slow, the muscle control time should be prolonged as far as possible, and more energy should be consumed to achieve the goal. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed. It is advisable for beginners to practice 3-4 times a week, and each movement depends on their own situation.
It is best not to eat for 2 hours before slimming exercise. Most pilates movements require the active exertion of abdominal muscles, or play a stabilizing role, or assist in completing the movements. If you eat yourself before exercise, it will affect the exercise ability of abdominal muscles and affect the symptoms such as stomach discomfort. Moreover, Pilates has more legs and more rolling movements, which will aggravate the uncomfortable feeling and probably make the stomach droop. It is also best not to eat for 2 hours after practice. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption.
Therefore, eating a lot during this period will lead to weight gain, not weight loss. You can do it during exercise, but drink less and slowly, and don't drink too cold water, which will stimulate the heart and increase the burden on the body. Drink water.