Analysis:
Pilates is a brand-new exercise, which mainly strengthens the deep muscles inside and helps you to have a flat abdomen, strong muscles and a coordinated and flexible body.
Pilates originated in concentration camps.
Joseph Pilates (Yue Se Pilates), the founder of Pilates, 1880 was born in Germany. He was sickly since childhood, but in his later work, he created Pilates by combining eastern and western health preserving methods, such as yoga, Tai Chi and traditional health preserving methods of ancient Greece and Rome, with his own designed equipment and sports skills. 19 14 War broke out in Europe. Joseph Pilate, who lived in England at that time, was put in a concentration camp because he was German. In the concentration camp, he helped bedridden patients train and restore muscle strength and control. 65438-0926 Pilates opens the first Pilates fitness studio in new york.
The essence of Pilates
Pilates combines the "rigidity" in the west that emphasizes physical muscle and functional training with the "softness" in the east that emphasizes the unity of body and mind. It is an aerobic exercise that can make the body and mind properly coordinated without limiting the venue and insisting on action, stretching muscles and abdominal breathing. The biggest difference between Pilates and other aerobic exercises is that it is static, pays attention to breathing coordination, and doesn't even need music, because concerts disturb people's attention to muscle exercise.
Pilates is aimed at people.
Office workers who lack exercise sit in the office all the year round, making their muscles lose strength and unable to support their bodies, so they are prone to backache, and even their body lines are out of shape over time. Pilates helps to stretch tight muscles again, as if doing deep exercises, and at the same time exercise muscle endurance and make the body pressure evenly distributed.
Pilates is suitable for exercisers of any age. Even pregnant women can practice under the guidance of a tutor to strengthen their support for the spine. Recently, it has become one of the most popular fitness methods in Hollywood.
Pilates is more comfortable than running. Because the muscles contract during running, the creatine produced will accumulate, resulting in a sense of soreness; But Pilates helps to stretch muscles and accelerate creatine metabolism, and the pain will naturally disappear soon.
Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.
Some basic movements of Pilates:
1. Turn your legs flat on the mat, put your arms on your sides, lift one leg, put the other leg straight or bent on the ground, tighten your abdomen, keep your waist and back close to the ground, turn around your thighs when inhaling, stop at the starting point when exhaling, do it 4-6 times in one direction, and then turn around 4-6 times in the opposite direction.
Note: Don't circle your legs too much, keep your hips stable and your hips still.
2. Stretch the upper body with one leg, lift the shoulder off the ground, straighten the left leg, bend the right leg, put the ankle on the outside of the right leg and the knee on the inside. Breathe 1 time to exchange legs, repeat the above actions, and exchange 8 ~ 10 times on the left and right sides respectively.
Note: Don't relax your upper body and keep your upper back off the ground.
3. Stretch your legs, put your knees on your chest, tighten your body, put your knees in your hands, inhale and stretch your whole body, and exhale to return to the initial state. It can be repeated 6 ~ 10 times.
Note: keep your upper body still and your shoulders off the ground. When you open your body, your arms are from front to top, and when you retract, you will receive your knees from the side.
4. Kick your leg to lie on your side, with your head, shoulders and hips in a straight line, with your legs slightly leaning forward, your left toe touching the ground, your heel raised, your right leg raised to the same height as your hips, your right leg inhaled, unfolded backward, hugged your hips, and kicked forward twice when exhaling. Then change legs and repeat the above exercises, 6 ~ 8 times on each side.
Note: relax your shoulders and don't relax your upper body.
5. Support the hands and feet in a fixed position, bend the legs, with the left leg in front and the right leg behind. When inhaling, one arm is supported and the whole body is in a straight line. When exhaling, slowly fall, and then change legs to practice.
Note: the action should be slow and controlled, and it is difficult to complete. You can rest on the ground with your elbows.
Basic principles of Pilates
The principle of breathing:
Inhale through the nose, exhale through the mouth, pay attention to the depth of exhalation, and try to breathe through the abdomen.
② Breathing speed is not easy to be too fast, which is basically consistent with the movement speed. Don't hold your breath for training.
(3) Pay attention to exhaling during exercise and inhaling during rest. This can relieve the pressure brought by muscle exertion to the inside of the body.
④ By controlling breathing and focusing on breathing, people's sensitivity to muscle soreness is reduced.
Principles of body control:
① Slow movement speed prolongs the time of muscle control, consumes the energy of all parts of the body to a great extent, and achieves the purpose of reducing fat and shaping.
(2) grasp the posture of the body, let it experience the sense of * * * brought by long-term training.
③ Fixation of abdomen and trunk is the core of Pilates training.
Pilates together!
In the beautiful music, fitness coaches from Australia guided a group of Guangzhou fitness coaches to start a brand-new sport: boxing, gymnastics, ballet, and finally some yoga and Tai Chi movements, which were fast and slow and varied. Practitioners say that they feel a fresh and happy new experience of combining Chinese and western sports. This is a new fashion sport-Pilates, which is very popular all over the world at present.
Lisa Gaylordy and Michael King, two of the world's top professional fitness coaches invited by Nike from overseas, told reporters that Pilates is a sport that combines the eastern and western sports concepts and combines the softness of the east with the rigidity of the west. Its movements are slow and clear, and every posture must be coordinated with breathing, so it is suitable for people of any age, especially those who lack exercise, need to contact computers for a long time, and go to work from nine to five.
The most unique feature of Pilates is that it not only shapes the body, but also focuses on the spiritual level, allowing practitioners to face their inner world directly. Keep practicing and you can see your changes every day.
Practice skills
Pilates moves smoothly and naturally. If you cooperate with soothing and beautiful music practice, you can fully relax and feel comfortable.
Pilates charm
Scientific Pilates absorbs the essence of ancient yoga and Taiji, and organically combines breathing, meditation, flexibility, balance and rhythm to achieve the functions of stretching the spine and lengthening the ligaments.
The movement speed of safe Pilates is relatively peaceful and static, and it will hardly cause damage to joints and muscles. At the same time, the combination of static and dynamic movements makes the body nervous and relaxed, including the change of pace and meditation, which makes it easier for exercisers to control their own bodies and reduce the negative effects caused by posture errors.
Comprehensive and effective Pilates uses dumbbells, gymnastics bars and mats to carry out physical training. Although the action is steady, it doesn't look spicy, but it is comprehensive. There are exercises for arms, chest and shoulders, strength exercises for waist, abdomen and back, and stretching exercises to enhance flexibility, so that all parts of the body can be fully tightened and stretched, so it is comprehensive and effective.
It is easier to learn Pilates movements than yoga, and it is easy to master without complicated movements.
You can practice at home at will, and the venue is not limited.
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