What is Pilates?
Pilates - is the Chinese translation of Pilates Method. This exercise was first invented by a German named Joseph Pilates in the 19th century as a fitness exercise.
It is said that this sport absorbs the essence of Indian yoga and Chinese Tai Chi, uses thoughts to guide the movement, adjusts the body and mind, and has a miraculous effect on losing weight and improving body posture. Move your muscles. In fact, the secret of Pilates is just to work against you. The primary purpose is to make you awkward and uncomfortable during exercise.
You want it to go to the left, it goes to the right, you want to go up, it goes down, you want to inhale, it goes exhalation, all kinds of incredible postures to strengthen your coordination and mobilize those things in you that may not have been mobilized in your life. muscles. If you find that a certain posture is not so ugly or uncomfortable and is quite pleasant to do, it goes without saying that you are definitely doing it wrong.
Whether the inventor of Pilates is a genius sadist has nowhere to be verified, but one thing is certain, this exercise has found a market among countless masochists. Despite this, Pilates is still favored by more and more people.
A combination of hardness and softness. A big reason why Pilates has become popular recently is that it is not restricted by the venue. You can even practice it on the floor with a mat. Compared with yoga, which is somewhat similar, it is more outstanding in combining Chinese and Western methods. It not only incorporates the "hardness" of Westerners - focusing on the training of body muscles and functions, but also the "softness" of Easterners - emphasizing the The body and mind should be unified during practice, and every posture should be coordinated with the breath.
More importantly, this way of fitness allows those who are determined to lose weight but cannot resist the temptation of food to finally find paradise. Pilates can not only improve the external shape of the human body, but it also has special effects in treating some diseases.
For example: body swelling, back pain, constipation, fatigue, varicose veins, etc. Stretch and breathe. Most people who sit in offices have fat around their waists. Pilates is a very targeted exercise.
No matter what, your muscles should be tense, your legs should be stretched as far as possible, and you should breathe in time. Imagine your head is reaching the ceiling.
In the beautiful and calm music, the fitness instructor is guiding you to practice. There is no pressure or irritability. In this environment, you will indeed feel like a person who is detached from everything and only indulges in exercise.
The movements in Pilates don’t look difficult. To others, they just stretch your arms and swing your legs. As everyone knows, there is great knowledge inside.
Correct posture: Correct posture is to maintain appropriate strength in the abdomen and back so that the muscles can support the spine. Strong abdominal muscles form a "strength zone" that supports the spine.
When you properly lift your abdomen and back and strengthen other muscles, the entire body reaches its natural and ideal state. This posture will help the muscles move properly.
Because the exercises are not performed through large movements, correct posture is absolutely important, otherwise you will get tired and sweat. Good Breathing: All exercise is based on breathing.
Use your breath to regulate movement. If you breathe correctly, you can fully activate and exercise the abdominal muscles.
A good breathing method should be carried out with the mind, body, and spirit, so that the physical and spiritual stress of the practitioner can be eliminated. The timing of breathing must be correct. Unlike our normal breathing, Pilates exercises require you to inhale when exerting force (when your abdomen is stretched) and exhale when tightening your abdomen.
Pilates requires harmony of mind and spirit. The stress reduction that professional women often talk about can actually be accomplished naturally during Pilates exercises.
Practice simple movements at home Action 1: Lie on your back on the floor, relax your neck, and maintain the natural curvature of your spine. Inhale for 5 beats, exhale slowly for 5 beats, and at the same time contract your abdomen and lift your upper body.
Action 2: Lie on your back on the floor, contract your abdomen, and lift your feet off the ground. Your back needs to be as close to the ground as possible while your neck is relaxed.
When exhaling, lift your neck and lift your head off the ground, and at the same time lift your knees and bring them close to your upper body. Action 3: Lie face down on your stomach.
Put your head and heart forward, and sink your shoulders. Contract your abdominal muscles to lift your belly button off the floor.
You must maintain this position throughout the entire movement. Inhale and lift your head, arms and chest off the ground, and tighten your back muscles.
Exhale and then slowly lower it. While exhaling, keep your upper body still and lift your legs off the ground to a height where your back muscles are not overly tense.
Action 4: Place your hands on the ground in a push-up position. Tighten your abdomen and buttocks, keep your body and trunk in a straight line, and stay still for 20 seconds.
Gently move the trunk up and down in the center of the body, lift and lower it, and repeat 12-15 times. Action 5: Take a push-up position, the same as the first half of Action 4.
Lift your left leg and exhale at the same time without moving the hip joint. Note that the contraction of the abdominal muscles must be used to drive the leg raising movement.
Inhale as you lower your left leg, and exhale as you raise your right leg. Make sure your hips don't move and your back is straight.
Also lower your shoulders and extend your neck as much as possible. Gently lift and lower your legs alternately, maintaining an even speed.
These actions can be practiced 2-3 times in a cycle. 45 minutes really seems like a blink of an eye.
Of course, everyone knows that it is impossible to get a smaller belly after just one exercise, but practitioners can clearly feel that the abdominal muscles have tightened, and the original lazy walking style has also changed. The whole person felt quite energetic. .
What is the method of Pilates exercise?
This method as a physical therapy exercise was first developed by Joseph Pilates in the 1920s.
Over the past 10 years, Pilates classes have become extremely popular. Those looking for an exercise program that can reduce negative physical, emotional, and mental stress while providing a wellness program that promotes weight loss should consider Pilates.
This type of exercise requires multiple repetitions of movements that must be limited and precise to individually strengthen specific muscle groups. The effects of learning Pilates well and practicing regularly are multifaceted and unforgettable: your posture is effectively improved, your muscles are stronger and toned, your body is more flexible, and your mind and emotions are more balanced.
Be very focused when performing this exercise. Because it emphasizes deep, steady breathing and is known to slow the heartbeat and lower blood pressure, regular Pilates practice can also help reduce stress.
Pilates training classes focus on establishing a fulcrum of balance, that is, focusing on the position between the rib cage and the tailbone. Some poses require practitioners to stand upright, others require them to lie on a blanket, and some classes use special Pilates equipment.
In order to fully understand Pilates, it is important for beginners to attend training classes, because Pilates training must be precise to achieve results. Once you've learned the essence of each move, practicing at home will help you improve faster and solidify your results.
What kind of exercise is Pilates?
Pilates is a course that soothes the muscles throughout the body and improves the body's trunk control. Its origins can be traced back to the concentration camps during the 1914 war.
Pilates (pilates) is a unique and magical combination exercise system therapy with more than 80 years of history, named after its founder (Joseph H.pilates) Mr. Joseph Pilates. Now, Pilates has evolved into a term that refers to all classes that use Joseph Pilates movements to exercise. The class can be a group fitness class or set up by a trainer to correct a specific injury, muscle imbalance or other physical problem. personal training sessions.
Pilates group fitness classes are specially designed for people who work in offices. Their muscle development is imbalanced due to working at desks and computers for long periods of time. This class mainly targets abdominal muscles, hip muscles, etc. Muscle training for muscle groups, shoulders, back and other parts. Regular Pilates exercises can correct body posture, relax the waist and neck, solve shoulder problems, and tighten loose muscles in the arms and abdomen.
Many professional athletes now also use Pilates exercises to avoid sports injuries.
What are the benefits of practicing Pilates for a long time?
Although Pilates exercise seems slow, your body will become hot and sweaty after just 5 minutes of practice.
Like all slow exercises, Pilates is inconspicuous, but its exercise effects are almost all-round. It is a kind of deep muscle exercise. Through some slow movements, people can control the muscles for a long time, achieve the purpose of consuming energy in various parts, and can effectively shape the body. It is most effective for key parts of women such as waist, abdomen and buttocks. obvious.
The benefit of Pilates is that it mobilizes muscles in your body that may have never been used in your life, and strengthens the coordination and balance of the body. With long-term persistence, the spine will become soft and flexible, which not only beautifies the body but also improves the functions of the body's organs.
It is worth mentioning that there is no need to worry that long-term strength training will make the muscles thicker. Pilates focuses on stretching and lengthening, and the muscles will become slender and smooth.