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 女性时Shang Xinchong: Pilates Sports

 

Pilates is a unique exercise system that caters to the important exercise methods of modern and fashionable white-collar women for body stretching, body softening, and stress regulation. It was founded and promoted by renowned German sports rehabilitation expert Joseph Pilates. It combines the sports concepts of the East and the West, with both the beauty of Western power and the beauty of Eastern flexibility. The main goal of Pilates is to strengthen muscle strength, improve body flexibility and coordination, improve posture, and promote overall health.

1、 Pilates unique breathing method

The breathing method of Pilates is to inhale through the nose and exhale through the mouth, paying attention to the depth of exhalation, and using chest breathing as much as possible. The breathing speed should not be too fast, and should be consistent with the speed of the movement. Do not hold your breath; Pay attention to exhaling while exercising and inhaling while still. During training, by controlling breathing and focusing on breathing, one can reduce their sensitivity to muscle soreness.

2、 The main target audience of Pilates

Office workers who lack exercise often lose muscle strength due to sitting in the office, leading to lower back pain and eventually losing their body shape. Pilates help to re stretch tense muscles, similar to deep massage, while practicing muscle endurance to evenly distribute body pressure, and during exercise, relieve mental stress, making the body and mind relaxed and happy.

3、 What are the benefits of Pilates?

1. Weight loss and slimming down. Compared to yoga, Pilates have a larger range of movements and stronger athleticism, so the weight loss effect is even better.

2. Restore and protect the spine. Pilates focus on improving the strength of the lower back muscles and deep muscles. Practitioners can strengthen the muscles and ligaments around the spine by training the lower back muscles. It can significantly improve flexibility and muscle strength. At the same time, it can effectively alleviate physical discomfort, such as lower back pain, shoulder and neck discomfort, etc.

3. A straight and upright posture can stretch the target muscles, which has a great impact on the trainer's posture. If sufficient and correct stretching exercises are carried out, the swollen muscle cells can be longitudinally extended, shaping uniform and slender muscle lines, and improving muscle flexibility. The body organs will also be strengthened in this process.

4. Balance muscles. Pilates can create a core in the body, which is the deep abdominal muscles along with the muscles closest to the spine. It can make the trunk, pelvis, and shoulder straps a stable whole, taking care of all parts of the body, and no group of muscles will experience insufficient or excessive training.

4、 What are the practice methods for Pilates?

1. Planar support: The body is in a straight line, and the arms and toes support the ground. Keep your abdomen tight, keep your back straight, and pay attention to breathing coordination. This action can enhance the strength and stability of the core muscle group.

2. Single leg extension: Lie flat on a mat, place your arms on your sides, lift one leg up, and place the other leg straight or bent on the ground. Tighten your abdomen, keep your waist close to the ground, and draw in circles with your raised legs as you inhale. This movement can exercise the muscles in the abdomen and legs.

3. Abdominal lift: Lie on your back, cross your hands in front of your chest, raise your legs together at a 45 degree angle to the ground. When inhaling, lift the abdomen upwards with force to lift the head and shoulders off the ground; When exhaling, slowly restore. This action can strengthen the abdominal muscles.

4. Half squat rotation: The distance between the legs is slightly wider than the shoulders, the toes are forward, and the back is straight. When inhaling, squat down with both legs; When exhaling, turn to one side while extending your arms to shoulder level and rotating with your body. This movement can exercise the muscles in the legs, buttocks, and waist.

5. Side lying with legs raised: Lie on the cushion, with one leg straight and the other leg bent and placed in front. Support the head with your arms, lift the upper leg and straighten it when inhaling, and slowly restore it when exhaling. This movement can exercise the muscles of the buttocks and thighs.