Yoga intensive training, Pilates is yoga, how to learn Pilates systematically?
Is Pilates yoga and how to learn Pilates systematically?
Pilates is not yoga. I think the biggest difference between Pilates and yogaTraining conceptAndDifferent beliefs. Yoga and Pilates are very good physical and mental exercise, if you practice regularly, you can significantly improve your health.
Pilates is a way to create strength, originally designed for soldiers and dancers for rehabilitation training, isImprove the deep core strength to strengthen muscle controlIf you want to be inImprovements in coordination, core muscle groups or flexibilityThen Pilates will help.
Pilates exercise is thought to lose weight better and faster than normal yoga classes. A 50-minute Pilates course can burn 175 calories, while an advanced intensive Pilates program can burn 375 calories.
YogaPay more attention to belief, spirit and philosophy.The practice of yoga can permeate your whole life. Let us understand the workings of mind, body and spirit.Our body and mindTo achieve "the unity of the Vatican and me".. Meditation, breathing and asana stretches combine to form a powerful combination that has been left behind for thousands of years.We can even heal ourselves by breathing, unify our bodies and minds, and change our lives.. Yoga provides balance, endurance, strength, and spirituality. You can start with gentle nourishment and sweat.
They are not good or bad, they are exercises that can improve their physical fitness, but you need to know what your focus is and what you are more suitable for:
If your body is muscular, the meat is strong, the tendons are short, you want to stretch, improve your endurance, and like the feeling of serenity.Then yoga suits you better.
If you want to exercise your core muscles,Pilates is the best choice, and core strength is a basic requirement of any rehabilitation exercise program.In addition, Pilates is the most suitable for relieving back pain and preventing future back injuries..
The question remains-can you practice both, yes (Consider your fitness time and level)You can benefit in two ways. Although I practice yoga every day, I take Pilates classes once or twice a week.
Please pay attention to the following points if you practice:
1. Pay attention to the speed of breathing. Not too fast, consistent with the action, do not hold your breath.
2, when practicing, the movement speed should be slow, try to experience muscle control.
3. It's best not to eat two hours before practice, so as to avoid abdominal compression.
If you want to learn Pilates systematically, it is recommended to study sports anatomy first. There is a lot of fine control in it. To put it simply, you need to understand the physiological structure and then know which muscle controls which position. Then learn how to train this muscle. It is suggested to have the guidance of a professional teacher, but it is difficult to have no foundation.
Many people confuse Pilates with yoga. In fact, Pilates has a larger amount of exercise than yoga, which is very helpful to build a figure, lose weight, reduce fat and improve physical fitness. If you are interested in practicing Pilates, recommend another "Pilates self-study Heavenly Book" by Maggie Tan and Yang Ling.
This is also an old book, published in 2004, and now you have to go to the library to find the real thing.
I was reading the electronic version, which is a book about Pilates from scratch. In the book, the author describes in detail how she, as a Pilates rookie, accidentally bumped into a Pilates classroom in the gym and fell in love with the project after being abused by Pilates several times. This book can be seen as a Pilates practice journal for fitness rookies. Starting from knowing nothing about Pilates, the author gradually learned about Pilates in theory, and personally felt the benefits of Pilates in practice, such as weight loss and bodybuilding, posture, fat reduction and shaping. All of the above, my own family has also benefited from the practice, needless to mention. It can be said that practicing Pilates is indeed a lot of benefits, but the only and most difficult thing to do is to stick to it, because fitness is originally a drudgery, such as Pilates, a project that consumes a lot of physical energy. So although there are many benefits after practice, most of them can not stick to what they have seen.So in the end, what books to read is really not a problem, in fact, what we need most is hard practice and practical work, that's all.
You can say yes or no. They have the same movements, but with different emphasis, for example, the lower dog style of yoga-inverted V of Pilates, the cat-cow style of yoga-the box style of Pilates, all use the same movements. But these differences don't matter when you actually exercise. If you figure out the difference between them, there is no system.
It has been more than ten years since I was exposed to yoga, but Pilates only began to contact and seriously began to study it in the past two years. You will find that Pilates is very different from yoga. To learn Pilates, asana is the easiest, many asanas are the same as yoga, but the muscles that should be used in Pilates are completely different from yoga. Pilates is based on medicine and planning. combined with breathing to help people return to the neutral position of the body to relieve the pain of the cervical spine and lumbar vertebrae. So it's best to study Pilates, understand the relationship between each muscle and bone, and feel more about how to mobilize the muscles you need when you practice asana, rather than force the muscles that shouldn't move.
Breathing is very important and can be said to be a top priority in Pilates. Practice breathing can solve 60% of the problems, mainly abdominal breathing, lateral breathing, back breathing, chest breathing, pump breathing, etc., according to everyone's needs, focus on breathing in different ways, in order to achieve different purposes.
So to learn Pilates, asana is the least important, the important thing is breathing and control of bones and muscles.
Hope to work with you like this, if you want to know, you can reply, thank you, thank you 🙏
In this society which pays more and more attention to physical health, fitness has become a necessity for more and more people. There are more and more fitness methods related to it, which can improve your motor skills and make your physique stronger and stronger. at the same time, the disease will gradually stay away from you.
In short, most people who like to keep fit will not be in poor health. I don't know if you have ever heard of Pilates, which is a series of very effective exercises.
Different from ordinary fitness exercise, this exercise is not only aimed at simple superficial muscles, but also aimed at training deep small muscles of the human body. this series of exercises can effectively improve some bad postures and help correct some wrong postures formed in life. at the same time, it can also make the body more balanced, enhance the ability of the body torso, and enhance the strength of the body muscles.
But the Pilates movements are a series, and it is difficult to describe them in a simple space, so we bring you some relatively simple Pilates movements that are easy to master, hoping that people who do not have time for systematic fitness can improve their physical condition through these simple movements.
Action 1: raise and squat on the side
Action essentials: this action is relatively simple, as the name implies, you can understand the general essentials of this action. First of all, to maintain the standing posture, hands in a lateral posture, pay attention to maintain the muscles of the arms and forearms, the arms are not bent, but the palms are outward, the arms are straight, pay attention to open the shoulders, waist and back straight, head straight, look forward.
Then, keep this position squatting slowly, squatting down into a squat position, but this position is different from squatting, because squatting requires a larger squatting range, and the squatting range of this action should not be too large, squatting slightly.
Note that when squatting, the knee should not be inward, but should be opened outward, which can reduce the possibility of knee injury, and at the same time make the exercise effect of the movement better. After squatting, the body will stand up slowly and return to its original state. Pay attention to the return to the original state not too fast, to maintain a more stable frequency.
Number of exercises: since this action is a series, each action should be linked to complete, about 3 groups, each group of 1 minute.
Action 2: pull legs after standing posture
Action essentials: first of all, the action is in a standing position, the upper and lower body should maintain a different state, the upper body is completely opposite to the lower body, the upper body remains tight, but not too nervous, because this will increase the possibility of injury.
However, the upper body should not be loose, maintain a relatively stable state, hold hands together, place them in front of the chest, elbows outward, two legs apart, one leg standing in place, one leg outside, the leg in place can be regarded as the fulcrum of the compass, draw a half arc with the radius of the other leg, and one leg draws an arc outward, not more than the gap between the two legs, and then change the other leg after the end of the other leg to do the same action. This cycle can be carried out alternately.
Exercise times: this action can vary from person to person, each time can be carried out 3-4 groups, each group of about 1 minute.
Action 3: stand up and lift your legs
Action essentials: the action needs to be completed in a more natural state, the legs need not be too straight, the calves can be slightly bent, so that the action can be completed more smoothly, and the elbow can also be slightly bent, but pay attention to control the extent of the bending, once the bending is too large, it will not be able to achieve the ideal exercise effect.
The legs are slightly bent, the upper body is in a more natural state, the head is raised, the head is slightly raised, one hand is placed behind you, the elbows are outward and the shoulders are open.
Lift the other arm, palm inward, arm straight, keep taut, wrist slightly curved, thumb separated from four fingers, maintain this position, lower the arm to the crotch position at a relatively slow speed, pay attention to the waist and back can not be loosened, the arm can not be bent, lower the arm and then maintain the original speed back to the original state, one side is finished and then the other side is carried out alternately.
Exercise times: 3-4 groups at a time, each group for about 1 minute.
Pilates is widely known because it is very useful, it plays a great role, and the action is very simple, no matter whether you have a fitness foundation or are exposed to this form of exercise for the first time, it is very easy to master, but the form of Pilates is a series of exercises, and it is difficult for us to introduce each action in a limited space. But every action of Pilates is independent and has its own function and effectiveness.
Therefore, we have brought you three very simple movements today. I hope you can simply understand Pilates through these three movements and master the entry-level skills of this form of exercise.