Five tips to know about Pilates

In recent years "Pilates" movement is popular, many supermodels, celebrities are Pilates lovers, but Pilates movement in the end and yoga where the difference?

Pilates was originally a rehabilitation exercise for injured soldiers to regain muscle strength, but it has since evolved into a variety of different types, with a higher degree of core involvement than yoga, so training the abs and strengthening the core muscles is helpful.

This article collates a few tips you should know about Pilates, as well as the difference between it and yoga, and finally there are 5 simple Pilates introductory movements to teach.

1、Pilates focus on core and muscle strength training

Pilates was founded and promoted in the 20th century by Joseph Pilates, a German sports rehabilitation specialist, who used his surname as the name for the exercise, which was originally created to strengthen the body and help patients recover.

Pilates focuses on core and muscle strength training, sometimes with mechanical assistance training, the intensity will be higher than yoga, and in Pilates exercise, "core" refers to the area below the ribs to the pelvis, also known as the Power House, is the source of energy to dominate the whole body movements, so if you want to achieve a flat stomach, doing Pilates Games is very effective.

2、 Pilates can improve muscle control

According to a foreign female medical expert, Pilates combined with Kegel exercise can "strengthen the abdominal, back and pelvic floor muscles" and learn to relax and control the muscles.

3、Pilates is divided into five major categories

Pilates exercise is broadly divided into five categories, beginners can start with the mat Pilates practice, no complex equipment, but also to reduce the chance of injury, and then start to try a variety of auxiliary equipment to increase the difficulty of the movement.

4、Pilates more than yoga to train muscle groups

Both Pilates and yoga have the effect of beautifying your body, making it slimmer, stronger and more supple.

The difference is that Pilates focuses more on "core work" and Yoga focuses more on stretching and relaxation. So if you are more focused on the spiritual side, it is recommended that you try yoga; if you want to exercise your muscles, it is recommended that you try Pilates.

In addition, there is a difference between Pilates and yoga in that in addition to exercise on the yoga mat, Pilates will use different equipment to exercise muscles, such as elastic bands, resistance balls, and even chairs, etc. The advanced Pilates exercises described below have specialized equipment.

5、Piratis use "chest breathing method

Yoga basically uses abdominal breathing, using the nose to complete the inhalation and exhalation, without opening the mouth during breathing.

Pilates exercises need to provide the muscles with the higher amount of oxygen needed for exercise, so Pilates uses Lateral Breathing, which focuses on inhaling through the nose and exhaling through the mouth, especially in Pilates-style breathing, the abdominal muscles must always exert force, not completely relaxed!

Simple 5 Pilates Introductory Moves

Pilates Simple Entry Move 1: Hundred

Strengthen the core muscles, slim the abdomen, sculpt the abdominal line, but also can bring the whole body muscles, the whole body training.

Action instructions: lie on the ground with your back, arms relaxed at the sides of your body. Inhale, head up as far as possible, exhale when the pelvic floor muscle force, the stomach contraction, lift the upper back. Arms straight and parallel to the ground, and then up and down a small range of tapping, inhale quickly when tapping 5 times, exhale also quickly tapping 5 times.

Number of groups: do 10 cycles, 10 groups.

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Pilates Easy Entry Pose 2 : Vasisthasana

Abdominal obliques, core stability, practice abdominal muscles must practice movements.

Action instructions: right lying, legs into a 90-degree bend, heels and hips into a line, the upper body weight support on the right forearm parallel to the top of the mat. Apply force to the forearms and lift the hips until the body forms a straight line from the shoulders to the knees. Hold for 30 seconds, then lower your body and repeat the movement on the other side.

Number of sets: 3 sets on one side, 6 sets in total.

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Pilates Simple Entry Move 3 : Hip Bridge

Bridge pose is a full-body training, which can stimulate the hip, abdomen and thigh muscles at the same time to enhance muscle strength and flexibility.

Instructions: Lie on your back with your knees bent, hands naturally placed on your sides, head and shoulders relaxed, core and hips tightened and lifted upwards, keeping your shoulders and knees in line, keep breathing steadily throughout.

Number of sets: 1 set of 12, 4 sets in total.

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Pilates Simple Entry Move 4 : Swan Dive

Stretch the spine, correct the bad posture of bending and hunching, strengthen the back muscles, thigh and hip muscles, and increase core stability.

Action instructions: the body down, hands on either side of the ears feet open, the back of the feet force, legs tense tighten the back, the upper body pushed up, maintain the action for about 15 seconds will slowly lower the upper body, and then repeat the upward push.

Number of groups: 10 groups.

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Pilates Simple Entry Move 5 : Criss Cross

Back muscles, core muscles, leg muscles, increase the flexibility of the hip joint.

Instructions: Lie on your back, raise your legs to 90 degrees, place your hands behind your neck, open your elbows to your head, shoulders and neck off the ground, bring your left elbow to your right knee, then bring your right elbow to your left knee.

Number of sets: 1 set of 20 reps, 3 sets.

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From BAZAAR