Pilates weight loss posture what
Pilates weight loss posture what? Pilates is a very popular way to lose weight in recent years, by the majority of girls, Pilates can not only accelerate the body's metabolism, but also shape the effect is very significant, the following look at the Pilates weight loss posture which.
Pilates weight loss posture which 1 Pilates pelvic manipulation POSE. 1 Table Top Legs bending the knees together lying on the ground, the upper body stretched, waist and back fully with the ground close to the arms. Hold your arms straight on the ground next to your left and right side waist. Then keep your legs in a bent-knee position, and slowly lift up, the palms of your feet off the ground, your thighs and calves into a 90-degree angle, and keep your posture for a few seconds while breathing y, and then alternately lower your feet and then lift them up. Finally, keep one leg lifted at 90 degrees with the knee bent, and lift the other leg straight and diagonally, and breathe a few times. POSE. 2 Spine Twist Sit on the floor with your legs together and your knees bent, your feet on the ground, your thighs at an angle to your calves, your upper body straight upwards, your back stretched, your waist and abdominal muscles tightened, and your arms straightened and lifted up sideways, breathing in slowly. Then exhale while turning to the right side, the arms swing with it, pay attention to the rotation with the spine, the waist and abdomen to fix the posture. Inhale y as you turn back to the front, turn to the left again and exhale, keeping your eyes on the fingertips on that side as you turn your spine. POSE. 3 Swan The full body stretch is done lying prone on the floor with the arms bent at the elbows, the lower arms holding the floor, the head down but off the floor, and the tensed insteps, calves, thighs, and chest pressed against the floor. Then inhale while slowly lifting the upper body, chest slowly off the ground, elbow flexed arms straight, so that the pelvis off the ground, and then exhale. In addition, in order to understand the detoxification does not rely on drugs Pilates action 1, feet open, the distance between the two feet and shoulder width, straight back standing. The toes of the left and right feet are parallel, and the feet should be straight in front of the front. 2, both hands were forked in the left and right sides of the thigh heel, that is, groin. 3. Keep your hands on your groin and press down with both hands straight. At the same time, follow your hands with your waist and push down. Note that the movement is done until the thighs are parallel to the ground. It's okay if you can't get your legs parallel to the ground at first, but do it slowly and you'll get used to it. 4, followed by 3 action, continue to squat until the limit of their own can bear, hold the squatting position for 3 seconds, and then another 3 seconds, slowly straighten up, stand up. Note that when you straighten your back, lift your upper body up until your knees are slightly bent. 5, followed by the above action, once again do the squatting action, and, while doing the action, the hand should always support the position of the groin, can not be released. 6, then, while breathing slowly, while repeating 3 seconds to let the body squat, and then 3 seconds, slowly straighten the body action. Repeat the action 5 times. (3 seconds up + 3 seconds down) x 5 = 30 seconds Squatting when the action key: 1, in the action of the back should be straight, but the waist can not be too much force backward, in the back of the formation of grooves, this is not correct. 2, pay attention, when looking from above, the knees can not be more forward than the toes protrude too much. 3. The line of sight should not leave the ground too high. 4. Step on the floor with your big toe at the base of your toes, where it protrudes and has the most flesh, and don't leave the ground. Incorrect posture: 1, the line of sight put too high, the waist backward anti-ground too much, in the waist to form a groove. 2. The position of the knees is more forward than where the toes are. Action key tips: Note that the two knees can not lean to the inside, especially the ankles are relatively stiff, when doing the action, the two knees will easily lean to the inside, which will make the burden borne by the knees increased. People with stiff ankles are advised to rotate their ankles and soothe their legs before exercising. Don't force yourself when bending your knees, just go through the motions within your ability. This simple weight loss move can effectively stimulate the large muscles on the body and accelerate the burning of fat. By moving the large muscles, thereby increasing the body's basal metabolic capacity, not only the lower body, but also increase the efficiency of fat burning throughout the body. In addition, exercising in the right way can also move the abdominal and back muscles, especially it can also help to correct the condition of the pelvic bone displacement, so that the blood flow is more smooth, to help eliminate the body puffiness, detoxification of the body garbage, as well as toxins, to achieve the effect of weight loss and beauty. What are the Pilates weight loss poses3 Benefits of Pilates Pilates can lose weight When it comes to the difference between Pilates and Yoga, the most concise and succinct sentence is that the former is dynamic and the latter is static. Of course you have to lift your hands and legs to do yoga, but the focus is on achieving a certain posture and then using your strength, balance, and toughness to maintain that posture. Pilates, on the other hand, focuses on the process of achieving a pose, and it doesn't care if you achieve the perfect pose. The weight loss benefits of Pilates are superb, and that's why it's become the favorite of so many Hollywood stars. It's not just about losing a few pounds of fat, Pilates also builds up the muscles and makes them look toned. Pilates works by stretching your muscles While other exercises at the gym may have the main function of working out your heart and lungs, Pilates stretches your muscles directly, so the exercise can make you feel awkward and uncomfortable. You want to go left and it is biased to the right, you want to go up and it is biased down, you want to inhale and it is biased to exhale, and all kinds of poses are incredible to strengthen your coordination and mobilize those muscles that you may not have mobilized in your life. If you find a pose less ugly, less difficult, and more enjoyable to do, it goes without saying that you must be doing it wrong! Exercise combines flexibility and rigidity A big reason for the recent popularity of Pilates is that it's not limited to the floor, so you can practice on a mat, or even on the floor. Compared with a few like yoga, it is in the East and West to do more outstanding, not only into the Western "just" focus on the body's muscles and functional training, but also into the Oriental "soft" emphasize the practice of physical and mental unity, each posture should be coordinated with the respiratory. Pilates, not only can improve the external form of the human body, in fact, it has a special effect in the treatment of some diseases. For example: body swelling, back pain, constipation, fatigue, varicose veins and so on! Relax in stretching breath Most people who sit in the office have a flabby waist, and Pilates is a very targeted exercise. By all means tense up your muscles and stretch your legs as far apart as possible with your breathing. Imagine that your head is about to hit the ceiling. A fitness instructor guides you through the exercises to the sound of beautiful music. There is no pressure, no irritation, and being in this environment does make you feel like a person who is above it all, just mesmerized by the exercise. Boosts mental energy and vitality Pilates promotes your emotional well-being. The gentle, steady movements calm your mind and ease your mental tension. As you lengthen and strengthen your muscles, it can help boost your circulatory system and clear your mind of tension. Each movement will leave you feeling calm, harmonized and energized. Focus your attention on getting rid of your stress and you will be rewarded with physical and mental well-being. Better Balance and Coordination In your forties and fifties, your balance deteriorates as your muscles atrophy and your neuroreceptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works on your subtle, deep muscles that help keep your body stable, while making your spine more supple and strong. Reduces Pain and Stiffness If you are suffering from the pain of osteoarthritis, you may find it easier to lengthen your `body' and thus reduce your pain by doing Pilates. Proper exercise is vital in treating arthritis as it increases your flexibility through stretching exercises and reduces your pain and fatigue. Stretching will allow nutrients to flow to your muscles and tendons and they can keep your muscles healthy and minimize your chances of injury. Pilates also stimulates the production of joint lubricants, which can relax the muscles in your legs, back, neck and shoulders, relieving pain and tightness. Getting back to your pre-pregnancy shape A lot of women ask me why my belly is still so flat after having two children. It doesn't take long, but you need to do some regular exercise and you will see results. Muscles have a great memory and all you need is a little exercise and they will go back to their original shape. What is Pilates Yoga is very familiar to everyone, and Pilates has a lot of similarities with Yoga, so here is a comparison to Yoga to tell what Pilates is. Yoga asana has many postures that mimic animal postures, and some of its squeezing and twisting movements are mainly aimed at the internal organs of the human body; whereas Pilates focuses on the movement of the muscles themselves and the regulation of respiration, and its exercises are focused on the target muscles. From the form of practice, Pilates emphasizes the continuous flow of action; yoga is the formation of a posture, focusing on maintaining a certain number of breaths. From the effect of practice, Pilates and yoga are both physical and mental fitness methods. It's just that the goal of Pilates is to focus on the muscles, and it's probably a little more direct in terms of shaping the body. Pilates fitness movement is not limited by space, in a very small place can be practiced, but because of the slow movement, coupled with muscle control, breathing with, and changes in the body's feelings, so that the original seemingly simple action, do up to a certain degree of difficulty, the need to have a formal coach on the side of the guide. Pilates exercise can be done three times a week or every day according to their own body feeling, each exercise can generally be kept between 45 minutes to an hour, because Pilates exercise does not belong to the cardiopulmonary function exercise, so there is no strict time limit. Pilates (PLATES) training method, the scientific name "static muscle strengthening", is a unique set of balanced muscle training system, the use of respiration and movement, emphasizing the impact of human respiration on the human body movement, thereby improving the human body's motor function, used to balance the movement of the skin and the restoration of physical therapy, the results are very The results are remarkable. Pilates is a combination of yoga, dance, gymnastics body training. Eastern sports such as yoga and tai chi focus on the breath and concentration of the mind, while Western sports focus on physical training of the muscles. Pilates is a combination of the two concepts, emphasizing the "axis of the body", that is, the abdominal and back strengthening to achieve the purpose of body shaping.