Pilates Fitness favorite urban women.

India Yoga through ideas reach body and nature blend.

Then there is a movement to blend of East and West of fitness concept, realization and moderation? there — this is Pilates.

Pilates is PILATES denote from Germany who was founded by Joseph Pilates and promotion ·.

Joseph · Pilates was born in 1880, he said, the ailing childhood gray, asthma, rickets, rheumatism struggling for his great desire to health. Work in the future, he will be in Eastern and Western health methods such as yoga, Tai Chi, ancient Greece and Rome, the combination of the traditional method, create a Pilates. In 1914, the outbreak of the war in Europe was living in England by Joseph Pilates, is · German, so it was placed in a concentration camp. In the concentration camps, he began training to help patient in bed, so that they can restore muscle strength and control, then Joseph · Pilates moved to New York, this training in ballet dancer to circulate in, many celebrities are to practice, which gradually formed a Pilates exercise.

Pilates exercise not confined space, the informality of actions, it is done by the muscles, abdominal breathing, the body and mind for the appropriate coordination of aerobic exercise.

But Pilates and other aerobic exercise the biggest difference is that it is static, breathing coordination, you can exercise while listening to soft music has gradually entered the realm of meditation. Practicing Pilates, should wear loose comfortable clothing, no socks, in a suitable mat exercises. As long as it points to any environment, you can make Pilates training.

Pilates to China in time but a couple of years, but because of its unique fitness function, has become a family Office, particularly professional women increasingly popular fashion fitness.

Pilates movements relative to the Yoga to simple, it does not have a complex combination of motion, simple and easy to grasp.

Real contact with Pilates exercise will find, just 5 minutes, the body will have a fever, sweating phenomenon.

Pilates for each action are slowly, clearly, breathing in the Pilates exercise is also very important, when the request is breathing exercise with the nose, exhale through your mouth, and each pose is required and respiratory coordination.

Pilates stress control, stretching, breathing exercise intensity is not particularly large, not muscles will be developed, and that through the core parts of the body, the body of exercise becomes soft and toughness.

Pilates exercise on the back, abdomen and buttocks muscles curve and plastic is very helpful for the modern woman's body at the request of the United States. It emphasizes movement together, around the body to gradually corrected people accustomed to the left or right of the bad habits that make the body more coordinated balance.

Pilates also has a very magical effects, that is to be able to touch the ordinary aerobics body parts are difficult to reach, such as the result of a sedentary shoulder pain, backache, or muscle discomfort, are available through Pilates exercise to improve.

And it's in the treatment of some diseases there are special effects, such as constipation, varicose veins, etc. Pilates is suitable for any age, in particular the lack of movement, long time need contact with the computer and nine office workers.

The basic principles of Pilates exercises

Breathing principle:

① use nose, mouth breath, pay attention to the breath of depth, to the extent possible, use abdominal breathing methods.

② respiration speed should not be too fast, and action speed basically the same, not suffocating in training.

③ campaign to the attention of the breath, when attention getter.

This can alleviate muscle strength, which gives body internal pressure.

④ by controlling the breath, and concentrate on the breathing, reduce the sensitivity to muscle soreness.

Body control principles:

① the slow motion movement, lengthening muscles control of time, greater consumption of energy from different parts of the body, to achieve the purpose of fat loss, plastic.

② grasp the body posture, the long time experience of training brings the excitement of the body.

③ abdominal and torso of a fixed is the core of Pilates training.

Pilates portion of basic actions

1、Leg Circles

Flat pad, arms on body side, one leg lift, one leg straight or bent on the ground, the tightening of the abdominal, back close to the ground, breathe in the leg when crook, breath back to the start stop, a direction to do 4-6 times, and then change the opposite direction around the ring 4-6 times.

Note: leg around the ring range not buttocks too large to maintain a smooth, hip is not moving.

2、Single Leg Stretch

Upper body lift, shoulders off the ground, the left leg straight, bend the right leg, right leg lateral hand hold ankle, knee medial hand picked, respiratory 1 Exchange leg, repeat the previous action, left and right sides of the exchange of 8-10 times.

Note: do not relax on the body, on the back ground.

3、Double Leg Stretch

Upper body lift, knees, and received his chest tight body, hands and knees, aspirated exhale stretch the whole body, to recover to its original state.

Repeatable 6-10 times.

Note: to remain on the body, shoulder ground, open body, arms, from front to back on when you receive from tuck next to.

4、Side Kick

Side, head, shoulder and hip in a straight line, double-leg slightly forward, left leg toe and heel lift, push, lift the right leg and hip with high, breathe in the right leg, buttocks after the exhibition, exhale forward play 2 times.

Then change legs and repeat the exercise, the left and right sides do 6-8 times.

Note: the shoulders relaxed, do not let up on the body.

5、Hold Up

Hands and feet position stationary, legs bent left leg in front, right leg on the back, breathe in-arm-branch

Support the whole body, the body into a straight line, exhale slowly goes down, and then change leg exercises.

(The right to practice editing: longwin)

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Note: actions to slow, controlled, have trouble when you are finished, available support on the ground of the elbow.