What are the benefits of practicing Pilates? How should Pilates be practiced?

Pilates is a fitness sport that elegant women love very much. It has also extended many details in the process of continuous development, such as preparing the necessary equipment before practicing Pilates, so that you can concentrate more during the practice. So what equipment can girls use? What are the benefits of practicing Pilates? How to practice Pilates? Here are more detailed introductions about Pilates!

Contents of this article

1. What are the benefits of practicing Pilates?

2. How to practice Pilates

3. What clothes should I wear for Pilates?

4. What are the exercises in Pilates?

What are the benefits of practicing Pilates

1. Pilates can help you lose weight

Pilates is an aerobic exercise. Compared with yoga, Pilates has a larger range of motion and stronger mobility, so it is more effective in losing weight. In addition, the frequency of Pilates movements is high, which can consume calories and burn fat in the process. It can also improve people's metabolic capacity and make people consume more calories. Pilates has a variety of movements, including local weight loss movements, which can exercise various parts of the human body and sculpt perfect body curves. Therefore, Pilates is very effective for weight loss and body shaping.

2. Pilates can restore and protect the spine

Modern people are under increasing pressure in life and work, and often work at desks in the office. More and more people are experiencing spinal problems. Pilates focuses on improving the strength of the waist and back muscles and deep muscles. Practitioners can strengthen the muscles and ligaments around the spine through waist and back muscle training. These strong muscles and ligaments can protect the spine, improve spinal safety, and restore the normal physiological curvature of the spine.

3. Pilates can improve your spirit

Pilates can promote emotional health. Its smooth effect can relieve tension and calm the mind. While stretching and strengthening muscles, it can also promote the circulation system and eliminate tension. Every movement will make people feel calm, coordinated and energetic, which helps to concentrate and relieve stress.

4. Pilates can help you maintain a straight posture

Stretching exercises are an important part of Pilates training. They can stretch the target muscles and have a great effect on the trainee's posture. If the stretching exercises are sufficient and correct, the expanded muscle cells can be stretched longitudinally, shaping even and slender muscle lines and improving muscle flexibility. The body's organs will also be strengthened in this process, and the trainee's posture will become upright.

5. Pilates can reduce bone and joint pain

Pilates can reduce bone and joint pain by stretching your body and increasing your flexibility. Proper Pilates is very effective in treating arthritis because it can increase body flexibility through stretching exercises, reduce joint fatigue and protect joint health.

Stretching allows nutrients to flow to your muscles and tendons, which keeps your muscles healthy and minimizes 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.

6. Pilates can balance muscles

Pilates can create a core in the body. This core is the deep abdominal muscles together with the muscles closest to the spine. It can make the trunk, pelvis and shoulder girdle a stable whole, taking care of all parts of the body. No group of muscles will be under-trained or over-trained, so that the muscles of the exerciser can be exercised in a balanced way, develop evenly and have perfect muscle lines.

How to practice Pilates

1. Don't pursue perfection. You may have seen Pilates practitioners twist their bodies like noodles, but this is just the best state of practice. Even if you are born with a stiff body, your body will become flexible through practice. In addition, you should know that Pilates is not just about posing a few poses, but also about adjusting your breathing and relaxing your mind.

2. The most important thing is your mindset. Compared to a set of Pilates training clothes and a professional mat, the most important thing is to have an open and peaceful mindset. You should have no distractions when practicing.

3. Don't be shy about your body. People who do Pilates to lose weight in advertisements are slim, but no matter what your waist size is, you can do Pilates well. In fact, studies have shown that Pilates can help people lose weight and avoid weight gain.

4. Don't blindly seek a teacher. Pilates weight loss exercise has been very popular in recent years, but the market is mixed. This sport with a history of 5,000 years cannot be understood simply by learning it. In order to prevent potential physical injuries and avoid being misled, you must choose a teacher with professional qualifications and rich experience!

5. Find the type of Pilates that suits you. There are many types of Pilates, and not every type of Pilates is suitable for you.

What to wear for Pilates

1. Pilates mat. It is necessary to prepare a clean and soft mat, which can prevent girls from injuring their knees during exercise.

2. Pilates clothes. Before doing Pilates, put on a set of soft and comfortable sportswear, and you will feel the whole process is very good.

3. Pilates ball. You can choose a fitness ball or a regular leather ball. It may come in handy in some Pilates movements.

4. Towel. If you sweat a lot during the exercise, you can wipe it off with a towel in time. Note that the towel must be soft and clean.

5. Water cup. If you feel thirsty during exercise, it is necessary to replenish water in time. Just take a few sips and don't drink too much.

6. Music player. Playing soft and comfortable music at the sports scene is the key to creating an overall atmosphere. Maybe you will prolong your exercise time with the music, and then the weight loss effect will be better.

What are the exercises in Pilates?

1. Toe dip exercise

When doing this exercise, first we need to lie on the yoga mat, relax our body, and lift our legs. Then let our legs cross and touch the ground. Note that only the toes touch, not the entire soles of the feet. This action is mainly to slim our waist and abdomen and our leg muscles. Do a set of actions 30 times, and you can do multiple sets a day.

2. Crossover

These movements all require us to lie on the yoga mat, and the same is true for the cross-legged movements. First, we lie on the yoga mat, stretch our legs upward, then pull one leg back and straighten it, then pull the other leg back and straighten it, and repeat this movement. Our legs feel like they are kicking upwards while doing this movement. Each leg completes 30 times as a set of movements, and three sets can be performed a day.

3. Leg circle exercise

The leg circle exercise is simple. First, we lie flat on the yoga mat, lift one of our legs, and stretch the other leg on the ground, with both legs at 90 degrees. The lifted leg draws circles in the air. We can do it clockwise. After one leg draws 50 circles, put the leg down to relax, and then change the other leg to do the same action.