Exercise does not mean sweat. In today's advocating aerobic exercise, gentle and graceful gestures are more conducive to the consumption of excess fat, just like Pilates.
Pilates is one of the most popular and fashionable fitness projects at the moment. You can feel the Pilates atmosphere in every fitness center. Perhaps its prosperity today should be thanks to its founder, Joseph Pilates, whose Pilates name came from him.
He is a frail person, for health, he gradually merged Eastern and Western methods of health, such as yoga, tai chi, etc., and combined with some of the actions he designed, and gradually formed today's Pilates.
The biggest feature of Pilates is easy to learn. Not only does it have a smooth movement, but it can also be aimed at the arms, chest and shoulders, while at the same time enhancing the body's flexibility. Moreover, this sport is not limited by the location of the activity. It is also possible to practice regardless of the professional gym or the living room.
Pilates common moves
1. Leg Circles The body lies flat on the mat and arms rest on the side of the body. Lift one leg up first, another straighten or bend it on the ground, tighten your abdomen, and press your waist against the ground.
When inhaling, use a leg that is lifted upwards to draw a circle. The direction can be reversed and reversed. When you exhale, return to the starting point and stop the movement. Do this 4 to 6 times in one direction, then change direction and do 4 to 6 more times.
Tip: During the process, do not wrap the leg around too much and keep the buttocks and hip joints motionless.
Role: This set of exercises to exercise the leg muscles, allowing the leg to maintain a beautiful curve, at the same time with the breathing can properly regulate the function of internal organs, so that the action is more flexible and coordinated.
2. leg action (SingleLegStretch)
Upper body lifted, shoulders off the ground, left leg straight, right leg bent. The outer leg of the right leg holds the ankle, the inner hand holds the knee, and breathes once. Change legs and repeat movements. So the left and right sides exchange 8 to 10 times.
Tip: Do not relax upper body during the entire process, and the upper back should be off the ground.
Role: This set of actions makes the body more coordinated, while exercising the flexibility of the upper body and the flexibility of the abdominal muscles, spine and bones.
3. DoubleLegStretch
The upper body was lifted and both knees received the chest and tightened the body. Then hold your knees in your hands, inhale, and stretch your body. While taking a breath, the body is retracted into tight masses. Repeat 6 to 10 times. Tip: The upper body remains unchanged during the movement. The shoulders must be off the ground. When the body is opened, both arms are from front to top. When the body is retracted, it is taken from the side and the knees are held.
Role: This is a group of stretching movements, similar to the swimming movement, which allows the body and body joints to stretch out and get complete relaxation.
4. SideKick
Lying sideways, head, shoulders, hips in a straight line. Slightly forward the legs, the left leg toes squat, lift the heel, lift the right leg and hip with the same height, inhale the right leg after the show, clip hip, breath kick forward 2 times. Change legs and repeat. Do 6 to 8 times on each side.
Tip: The shoulders should be relaxed during the action and the upper body should not be relaxed.
Role: It can strengthen upper extremity muscles, including pectoral muscles, upper back muscles and transverse abdominis muscles, and at the same time improve the flexibility of the muscles.
5. Full Body Action (HoldUp)
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The position of the hands and feet is fixed, the legs are bent, the left leg is in front, and the right leg is behind. When you inhale, you support your body with one arm. At this time, the body straightens into a line and slowly falls when you exhale. Change your legs. Do 4 to 5 times each.
Tip: Slow movements and strong control. If it is difficult to complete, use the elbow joint to support the ground.
Role: This is about the balance of physical exercise, can make the body more tough. At the same time, exercise the flexibility of the joints of the legs.
Pilates in other forms
1. Upright Pilates
This exercise changes the traditional exercise on the mat. The entire exercise process is performed in an upright posture.
Keep your feet apart. Be equal to yours. Keep your arms straight and lift your hands. The right leg is straightened and the right leg is lifted, forming a 45-degree angle with the left foot. The right foot draws three circles in a clockwise direction. This process is balanced.
Then reverse. After completion, the right foot retracts the ground, raises the right foot to the right, bends the instep, and draws a circle in both directions. Left foot repeated right foot movements.
Role: This exercise is a good way to bodybuilding legs and hips. Simultaneous movements at the same time can improve the balance and agility of the body.
2. Fitness Ball Pilates
This type of exercise is always performed on a fitness ball.
Kneeling on the floor, the right side of the body rests on a large fitness ball. Stretch out his left foot to support the body, his right foot still kneeling in place. Put your right hand on the ball, bend your left arm, put your left elbow behind your head, and hold your neck. Bending sideways, try to use the left elbow to touch the left side, and return when there is no longer available, for a total of 8 to 12 times. Then do it on the other side.
Role: It is good for shaping the muscles of the abdomen, ankles, buttocks and lower back. It can also establish good balance and coordination.
3. Elastic rope Pilates
In this set of movements, a stretch rope is needed.
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Sit on the floor with your legs stretched and your back bent. Loop the elastic rope around your feet and grasp the ends of the elastic rope with both hands. Inhale deeply and try to tie the navel to the spine.
Exhale deeply, contract your biceps muscles, lift your hands toward your chest, and lift your backs up little by little. Breathe deeply and exhale deeply as you slowly lie back on the floor. Take a deep breath and put your hands down. The above action is repeated 5 to 10 times.
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