Pilates is a sport that flattens your little belly. It can burn a lot of fat while building muscles. It is a shortcut for women to shape their lines. It comes from a German named Pilates. In 1912, 32-year-old Joseph Pilates moved to the UK and used the unique and effective exercise therapy of Pilates during World War I to help a large number of prisoners recover.
Westerners have always focused on the training of physical muscles. Oriental fitness is more focused on breathing and concentrated training. Like meditation, yoga and Tai Chi, they are movements that stretch the meridians and exercise consciousness but don't sweat very much. Pilates combines the characteristics of East and West. Each posture must be coordinated with breathing. The movement speed is relatively flat. The practitioner can increase muscle strength without worrying about increasing muscle volume. And through the exercise of the core part of the body, not only can improve the body's lines, but also have a certain effect on the correction of the neck and spine. Not just stars, many professional athletes now use Pilates exercises to avoid sports injuries. Today we will come together to learn 4 classic Pilates body movements.
1, swimming
Prone to the ground, forehead down, only the stomach to the pubic part touch the ground, the thigh is only close, the two arms are extended forward, the palms are down, the legs are straight, and the soles are up (Figure A). Normally inhale and exhale while lifting the right and left legs (Figure B), then switch to the left and right legs (Figure C), like swimming, slowly counting from 1 to 10. Repeat 5 groups.
2, scissors
Lying on the mat, elbows, the palms of both hands hold the back of the head, and the knees are bent 90 degrees toward the chest (Figure A). While slowly inhaling, twist the torso to the left while the left knee is pulled close to the chest until the right elbow is touched, and the right leg is extended forward (Figure B). While slowly exhaling, twist the torso to the right, the right knee touches the left elbow, and the left leg extends forward. Repeat 12 times on both sides.
3. Bottle type
Lying on the mat, the two arms are placed flat on both sides of the body, palms down. Lift your legs together and slowly inhale until your legs are over the head, maintaining balance with the shoulder blades and arm strength (Figure A). While slowly exhaling, the toes turn to the right (Figure B). When the right hip touches the mat, the legs are slowly rotated to the left (Fig. C). When the legs are rotated to the left limit, the balance is maintained by the strength of the abdominal muscles and the buttocks (Fig. D), and the circumference is rotated again in the opposite direction. Repeat 6 groups.
4. Kicking
The left knee is on the mat, the left arm holds the mat vertically, the right hand holds the head, and the right leg stretches parallel to the right (Figure A). While inhaling quickly, the right leg is pushed back hard and the rest of the body remains as it is (Figure B). Exhale vigorously, the right leg kicks forward, and the upper part of the body remains as it is (Figure C). In this way, the right leg kicked a total of 8 times before and after, and then kicked the left leg. Repeat 3 groups.
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