A. How to practice as a Pilates beginner
Before practicing martial arts, you must learn Zama. Pilates also has its basic skills. But don't worry, you don't need to spend three months learning the basics first, you just need to read them carefully and then put them into your Pilates workout so you can get the most out of your workout.
In order to get good axial stability, you need to contract the pelvic floor muscles while pulling in the lower abdomen to activate the deep transverse abdominals. The pelvic floor muscles are located in the pelvic floor (see Figure 1), while the transversus abdominis is the inner band that surrounds the lower abdomen and waist. To activate the pelvic floor muscles, tighten the pelvic floor inward and upward, feeling a bit like urinary tolerance. As you slowly tighten the pelvic floor muscles, the multifidus (which is hard to feel) and transversus abdominis contract simultaneously. Continuous tightening of the minimus needs to extend upward and inward to the spine (see figure b). Do not contract as hard as you can; achieving 30%-40% of total tightening force is the standard strength of the cohesive axis.
B. What is the best program for Pilates
About KX Dynamic Pilates
KX Dynamic Pilates was founded by Aaron. KX Dynamic Pilates was founded in 2010 by Aaron Smith. The K in KX comes from the Japanese word Kaizen, which means to improve, and from experience, so KX expresses a spirit of continuous improvement and progress. KX Dynamic Pilates combines traditional Pilates elements with today's hot functional training movements, using specially designed Pilates-enhanced equipment and popular, dynamic music to transform the Pilates workout into a stylish, fun, class-enhancing, and inspiring experience.
Once launched, KX Pilates captured the hearts of a large number of Pilates and fitness enthusiasts with its 50-minute mobilization of the entire body to consume no less than 400 calories of high-intensity training.
Shanghai Fitness and the world's top fitness education organization, the International Physical Fitness Training Academy (IPTFA), signed a strategic cooperation agreement to become the designated training base in China for the KX Dynamic Pilates, which has exploded in popularity in Australia, and introduced 14 BB-KXF Pilates beds tailored by BalancedBody, the world's No. 1 manufacturer of Pilates equipment, for KX. The two sides will carry out in-depth cooperation to jointly create outstanding instructors who can connect with the international community and skillfully use the most advanced Pilates equipment.
The World's #1 Dynamic Pilates
As the world's #1 Dynamic Pilates brand, KX now has more than 120 stores and over 600 instructors globally, and has been awarded the Australian Entrepreneurial Innovation Brand Award for 2017-2019, and founder Aaron Smith has been awarded the Fitness Industry Entrepreneurial Innovation Brand Award for multiple years. Smith has also won multiple fitness industry entrepreneurial innovation awards.
C. Why study a fitness instructor course before learning Pilates
Because Pilates is a physical exercise method that focuses on postural balance, breath control, abdominal strength, and the stability of the spinal column, pelvis and scapula, muscle flexibility and joint flexibility. It changes from a single muscle group activity to a multi-joint or overall body activity, focusing on body control. Pilates focuses on the training of the body's muscles and physiology, and personal trainers incorporate specialized Pilates knowledge to improve the effectiveness of training for a particular injury, muscle imbalance, or other physical problem.
Especially for the sedentary office population, who suffer from an imbalance in muscle development due to long hours at desks and computers, this type of program is essential for muscle training of the abdominal muscles, hip muscle groups, shoulders, back and other parts of the body.
Regular Pilates workouts can correct body posture, relax the waist and neck, solve shoulder problems, and tighten loose muscles in the arms and abdomen. Now many professional athletes also use Pilates exercises to improve themselves.
D. basi Pilates course is not difficult
This should not worry about it, what things to start learning again need a process ah, the difficulty is certainly slowly deepened, the general problem of learning is not big, you can go to the first experience to see the intensity.
E. A Pilates class probably a few *** better
Four better:
1, warm-up abdomen including upper abdomen 4 movements
2, lower abdomen 4 movements full abdomen 2 movements
3, back back on the upper 4 lower 4 full 2
4, side left 4 right 4 stretching to end the answer
F. What is the difference between Pilates and yoga
1. Breathing is different, although yoga and Pilates focus on breathing, but the two breathing parts are different, Pilates tips with the nose inhalation, mouth exhalation, more abdominal breathing method. And yoga breathing is through the nose inhalation nose exhalation, most of the use of abdominal breathing, can also be used thoracic breathing or complete breathing method.
2. Asana practice is different, yoga asana in flexibility, stretching and balance asana, and Pilates more focused on strength training requirements of the various parts of the muscle exercise.
3. Focus on different, Pilates focus on core training, emphasizing the body's muscles and functions of the exercise, so that all parts of the muscles can be fully practiced, while yoga focuses on the combination of body and mind, flexibility and stretching exercises more than Pilates, through the physical and mental combination of yoga asanas to achieve physical and mental balance of the realm.
4. To achieve different results, yoga is mainly to make people's physiological and psychological changes, so that people reach a state of balance, and Pilates in the fat loss plasticity better, can improve people's shape.
Similarities between yoga and Pilates:
1. Both sports are static exercises, which need to be carried out in a quiet environment, and then through a variety of different asanas to achieve the effect of the exercise.
2. Both sports are more strict on the requirements of breathing, and need the breath to cooperate.
3. The practice of both exercises requires calmness of mind, meditation and learning, and a quiet environment.
4. Then practicing the two sports are not recommended to exercise on a full stomach, it is best to empty stomach, but not too hungry, otherwise it is easy to appear some adverse phenomena.
5. It can make the body healthier, such as enhancing flexibility, making the body more flexible, and making the body healthier.
G. Where is the best place to learn Pilates
0.09-14 Zhengzhou station | "Pilates functional trainer mat Mat1 course" training enrollment
457th left and right Pilates August 16
Training time: October 09-14, 2018
Training time: October 09-14, 2018
The first time I saw Pilates, it was the first time I saw Pilates. 14th
Training Site: Zhengzhou Station
Training Course: Pilates Functional Trainer Mat 1
Organizer: China Pilates Training Organization
Pilates is an emerging international functional course, which is used in the fields of sports rehabilitation, pregnancy and postpartum training, shaping and fitness, etc. The theoretical basis of the course is built on the anatomy of the western medical science, which is recognized as the most scientific and effective way of training. Its theoretical foundation is based on Western medical anatomy and is recognized as the most scientific and safe training.
"Pilates Advanced Personal Training and Functional Trainer Certification Course" is a functional rehabilitation advanced course launched by China's left and right Pilates training institutes for personal trainers and sports rehabilitation related practitioners, as well as a Pilates group mat training course. The course content draws and integrates the essence of the international mainstream Pilates authoritative training system, emphasizing more scientific Pilates training to improve spinal and pelvic stability, increase trunk strength, flexibility, and neuromuscular recruitment ability, which helps to improve posture, reduce cervical spondylosis, lower back pain and other sports injuries, and improve sports performance.
This course is regarded as PF - "trunk" course (Pilates Fundanmental) is the most important part of formal Pilates learning, all the most important essence will be embodied in this course, whether it is for the zero base, or from the teaching of many years of private education are extremely practical and positive! This course is a must for "Pilates Functional Trainer" and "Pilates Post-Rehabilitation Trainer" certification training.
This course is intended for instructors or sport rehabilitators who want to offer Pilates Functional Training, Pilates Small Group or Group Classes. Participants will learn to benefit from the correct Pilates exercises and how to perform functional training through Pilates techniques. It is an extremely practical guide for sports rehabilitation and related private lessons and self-practice.
I. Training content
● Pilates background overview and theoretical basis, Pilates development theory and overview
● Yoga and Pilates similarities and differences
● Yoga Pilates core anatomy and biomechanics
● Breathing biomechanical mechanisms / Pilates breathing techniques
● Posture biomechanics, healthy bone Alignment
● Neutral positioning of the pelvis and spine
● Shoulder strap structure analysis/scapular stabilization
● Yoga Pilates spinal physiotherapy and rehabilitation
● Essentials of Pilates/Yoga Pilates exercises and variations of the movements
● Yoga Pilates private static *** assessment
● Safe *** and contraindications of the exercises for special populations.
● How to use Pilates/Yoga Pilates techniques to gain retention and develop private clients
● Pilates/Yoga Pilates group and private teaching techniques
Note: The above schedule is only a summary of the main points, the on-site training will be very detailed and in-depth
II. Coaches and exercise rehabilitators who wish to develop in exercise rehabilitation, functional training and higher level private lessons;
● Yoga, Pilates and other group instructors who wish to develop in exercise rehabilitation and higher level group lessons;
● Medical or physical education students who wish to engage in the teaching of Pilates and who have a certain degree of foundation in exercise or human anatomy;
● Students who have a passion for their own health and wish to master a set of scientific health training methods.
● Elite people who want to master a set of scientific health training methods.
Note
● Participants please bring their own easy to exercise training clothes
● Training is equipped with teaching materials, participants please bring their own pen
● to assist in the arrangement of food and lodging, at their own expense
※ In order to maintain classroom order, to create a good classroom atmosphere, the left and right system of all the courses are prohibited to bring cell phones into the classroom (except for the 3D anatomy and the large apparatus!)!
In order to maintain a good classroom atmosphere, all courses in the left and right system prohibit the bringing of cell phones into the classroom (except 3D anatomy and large instruments)!
Training, we play really!
Fourth, warm tips
● successful enrollment can be postponed, transferred, transferred to the station or transfer class. (The above adjustments must be paid in full and 10 days in advance to inform the organizers, only allowed a single choice without stacking, please choose carefully, registration within six months after the completion of the first training)
● 10 days before the start of the class decided not to come to the training of this period, will be treated in accordance with the normal attendance of the training to participate. After the normal payment of the balance, the organization will be my teaching materials and teaching aids express delivery to you.
I. Course fee (this price does not include tax)
3900 yuan / person
one month in advance or 2 people with the newspaper discount price: 3600 yuan / person
(the course is complimentary within a year of free retraining twice)
H. How to choreograph a 60-minute traditional Pilates program
There is an online: fat burning Pilates.
I. Personal fitness trainer why learn Pilates course
Fitness exercise is not simply jerking iron, but a systematic science, involving not only just sports, but also health, medical, diet, physics, biology and other areas of integrated disciplines. Since it is a science that requires specialized academic research, and sports have the risk of injury. There are specialties, and a professional personal fitness trainer is there to help you solve this series of problems.
Regardless of what your purpose is, even a short-term attempt, as long as the use of professional equipment (including dumbbells), the initial stage is also very much in need of professional guidance, movement standards and whether or not not not only directly related to the results of the training, but also practiced the wrong parts are also prone to injury. Even the relatively simple running, posture is not right knee injury fast, running every year sudden death is also quite a lot. Swimming without a coach, also slow to learn, and laborious. Moreover, modern people sit too much in the office, have posture problems, the vast majority of people can not perceive their own, the first step more is to correct the posture. Simply put: people without sports experience into the gym, try to hire a personal fitness trainer. Of course, if you just use a treadmill, climbing machine, elliptical machine random sweat, learn how to use, you can not spend money on a coach. If you are trying to lose weight efficiently, or want to be strong to become a man, or to become a goddess with a clear sense of line, for inexperienced people coaching is almost a must.
When it comes to hiring a coach, people not only have a belly full of questions, but also reluctant. Because a lot of commercial gym coach rounds bombarded with accosting, a variety of show their own professionalism, hit your shortcomings, give you a big cake, a lot of tricks. If you are nervous about going to the gym for the first time, you will not be able to tell if what he/she is saying is reliable or if he/she has ulterior motives. Even if you really want to hire a coach, go to the gym, it is difficult to screen. A good personal fitness trainer will end up with a comprehensive physiological assessment, to find each person's more major physical function problems, to find out the weak muscle groups, to design a stage training program, and gradually overcome the small defects, and more ultimately not only to realize the weight loss and muscle gain, but more importantly, to achieve a comprehensive improvement in physical fitness.
Simply put, the ultimate goal of fitness high fitness state is: energetic, not easy to fatigue, at any time to adapt to the unexpected situation, agile movement without obstacles, no physical discomfort, psychological and physiological health state is good. Under the premise of high physical fitness, can reach the peach buttocks, mermaid line and male dog waist is a higher realm (starvation are not counted). The key for a white guy to achieve transformation is the trainer. So, to achieve a good fitness training effect, hire a professional personal fitness trainer is really very important.