What pilates moves can be learned to help build the devil s body?

The first is to raise the legs and arms after standing, which is very helpful for us to exercise our hips and legs. The second is to raise the arms, lift the legs, turn the body, or half-squat forward swing arms. You can also try to raise your legs on the side of the gassho or bend over while holding your head while standing, these movements are relatively simple Pilates movements, and if you stick to them, they will help to build a devil's body.

The first Pilates movement is to stretch upwards, which can exercise your figure well, the second Pilates movement is lifting, which can make the body very soft, and the third Pilates movement is lifting, which can exercise the perfect body and make you have a devilish body.

You can do one-legged knee curls, cross exercises, supine two-headed ups, glute-bridge leg raises, supine leg raises, side leg kicks, etc.

Glute bridge, side plank, side leg lift, clam opening and closing, etc., after insisting on practice, the posture and temperament of the whole person have changed, and the changes brought by yoga cannot be replaced by fitness.

1. Pelvic rolling; 2. Supine spine rotation; 3. Chest lifting; 4. Lift and rotate the chest; 5. Single-leg lifting conversion; 6. 100 times of preparatory type; 7. Curling up; 8. Draw circles on the legs; 9. Roll to the ball; 10. Seated spine extension; 11. a leg side lift; 12. Whole body stretching operation; 13. Thin arm operation; 14. Lifting the buttocks, tightening the abdomen and slimming the legs.

Pilates Stretch Core MusclesPilates stretches several movements of the core muscles, which help with fitness and shape**, and for women, it also helps to regulate the endocrine system.

1. Lie on your back and bend your legs and curl your abdomen.

Lie on your back on the mat with your legs together and your upper and lower legs at 90 degrees. Inhale, then exhale, lift your head and shoulders, extend your hands parallel to your shoulders, palms down while your arms are tapping up and down 5 times in quick and small increments in quick succession, inhale and tap 5 times, keeping your abdomen tight all the way and the rest of your jaw relaxed. Repeat, 10 reps, arm slap 100 reps.

2. Lie on your back and get up.

Lie on your back on the mat with your legs together and your toes straight, raise your arms with your palms extending outwards to the ceiling. Exhale, tighten the waist and abdomen and lift the upper body, inhale when you reach the highest point, then slowly lower your body to the starting position while exhaling, repeat, 10 times.

3. Stretch one leg.

Lie on your back on the mat, bend your left leg while raising your head and shoulders, tighten your abdomen so that your left knee is as close to your chest as possible, gently caress both sides of your left calf with both hands, and lift your right leg about 45 degrees off the ground with your toes straight.

Inhale, then exhale, switch legs, gently touch the sides of your right leg with both hands, bring your right knee as close to your chest as possible, and raise your left leg to 45 degrees above the ground. Alternate for a total of 20 reps.

Precautions for practicing Pilates:

Although Pilates is not limited by space, because all movements are carried out around the "neutral position", although the movements are slow, but with the control of muscles, the coordination of breathing, and the changes in body feelings, it is difficult to do the seemingly simple movements. If the movement is not in place, it is most likely to cause muscle strain and soreness in other parts, etc., and professional coaches are needed to guide you.

Practicing Pilates requires attention to each movement, and once the excess tension in the body is removed, the person's posture and walking will change accordingly, and this change from the inside to the outside will make people happy to discover a new self, so as to obtain the greatest spiritual satisfaction.

The above content refers to Encyclopedia - Pilates.

4 classic Pilates movements to improve your breathing and sleep and improve your core power!

100 slaps, the core must practice movements, and every time the abdomen will be sore.

The basic movements of Pu Qian Minglati are as follows:

Movement 1: Lie on the floor with your back relaxed and keep your spine naturally flexed. Inhale for 5 beats and slowly exhale for 5 beats while contracting your abdomen and lifting your upper body.

Movement 2: Lie on your back on the floor with your abdomen contracted and your feet off the ground. Your back needs to be as close to the ground as possible, while your neck is relaxed. As you exhale, lift your neck so that your head is off the ground while lifting your knees and bringing your upper body closer.

Movement 3: Lie on your stomach face down. The head is full of regrets, the heart is forward, and the shoulders are heavy.

Contract the muscles in your abdomen to lift your belly button off the ground. You have to stay in this position throughout the movement. Inhale and raise your head, your arms and chest off the ground and your back muscles tighten.

Exhale and then slowly lower. As you exhale, your upper torso is still and your legs are lifted off the ground to a height where your back muscles are not overly strained.

Movement 4: Put your hands on the ground in a push-up position. The abdomen and buttocks are tightened, and the torso of the body is in a straight line, and it is still for 20 seconds. Gently move the torso in the center of the body up and down, lift and lower, and repeat 12-15 times.

Movement 5: Perform in a push-up position, as in the first half of Movement 4. Lift your left leg while exhaling and you can't move your hips.

Note that the leg lift is driven by the contraction of the abdominal muscles. Inhale as you lower your left leg and exhale as you lift your right leg. Make sure your hips don't move and your back is straight.

Also keep your shoulders deep and your neck as long as possible. Gently alternate lifting and lowering of the legs, maintaining an even speed. These movements can be practiced in 2 to 3 cycles.

Essentials:

Focus, control, center, breathing, fluency and precision", these 6 words are the basic elements of doing Pilates well.

1. Focus. Concentration and mind control the body during training are about 5 points: intelligence, intuition, imagination, willpower and memory.

2. Control. When you use your core and concentrate on your movements, your movements are controlled, and uncontrolled movements can cause damage to your body.

3. Center. That is, the core strength of the body, and all movements originate from this center of convergence (core strength).

4. Breathe. Movement and breathing must be fully coordinated, and the air in the lungs needs to be completely emptied when exhaling.

5. Smooth. The movements are fluid, the amplitude between transitions is minimized, and the pace is done at a specific pace, nothing is too fast or too slow.

6. Precise. Precise movements can help improve control, correct bad lifestyle habits and exercise patterns, quality over quantity, and the ultimate goal is the best result.

The basic Pilates movements are as follows:Pilates (Pilates) was originally a rehabilitation exercise to restore muscle strength to wounded soldiers, and then it was extended to mat Pilates, equipment Pilates, ballet Piles, Piloxing and yogalates. Strengthening the core muscles can help.

Even if the joints of the limbs and waist have been damaged or uncomfortable, they can still follow the practice, so that the blood circulation of the tissues around the injured part can be accelerated, and it can recover more quickly, in addition to sculpting the body curve, it also has the effect of reducing stress and relaxation, which is suitable for busy and nervous modern people.

Movement teaching: Kneel on the yoga mat with both feet and start preparing for the movement.

Stretch your hands shoulder-width apart and lift your body from the yoga mat in a high stick position.

Raise your hips up and stretch your arms back into a downward facing facing dog.

Movement teaching: 1Kneeling on all fours with palms just below your shoulders and knees under your hips.

2.Raise your left hand and right foot upwards at the same time.

3.Touch your right ankle with your left hand and return to a flat lift, then return to a four-legged kneeling position.