The official account recommended for everyone today is ID:ilianyujia

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This time, they brought a set of Pilates training

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I find that my fans are really tricky when I practice yoga

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Every time I lose weight, they ask me, “is there any exercise that is easy to learn, short in time, no limitation of venue, unarmed ability and high in calorie consumption? If I insist on meeting the above conditions, I can only think of the “10 minute Pilates” invented by New Zealand bloggers

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I’ve been practicing this set of movements for more than a month, and I’ve lost 20 jin easily

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It not only has a small range of action, but also takes a short time, and there is no restriction on the venue

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It also has a great impact on the heat consumption, and most of the actions can be completed even in bed

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The encyclopedia’s interpretation of Pilates is “exercise the small muscles in the deep layer of the human body.”

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This is all due to its action design principle

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Every action is designed according to the basic muscle direction and bone distribution of the human body

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It has strong pertinence and can exercise the arms, abdomen, legs, hips, etc

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in an all-round way

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Let the heat consumption to achieve greater, weight loss effect is also greater

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Although this group of movements focuses on core strength and control, because it promotes balance and coordination by increasing flexibility and range of motion of joints, practicing Pilates will not make muscles overdeveloped

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Regardless of your fitness level, Pilates can adapt to everyone’s daily exercise

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There are not only movements and training methods for professional athletes, but also for the general public and anyone

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Pilates emphasizes the core, the movement design is reasonable, safe, and challenging

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Just a few minutes a day, how much energy does it have to carve and lose weight? Take a look at them and you’ll see: photo source: how do students practice at home? You can follow the “Yoga” official account together, and are very suitable for beginners with zero basis, and update a set of Yoga Videos for beginners every day, and have detailed instructions

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Today, she prepared a set of basic video yoga teaching for you

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“10 minutes Pilates training” long press the QR code to add and search for “Pilates” to learn

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More questions about practice: Q: can you improve poor posture, such as small thick legs, XO legs, butterfly arms and so on? A: Pilates is a very suitable sport for people who are not in good shape

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First of all, yoga posture can bend, stretch and twist all parts of the body through various postures such as standing, sitting, kneeling, lying and handstand

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It has a good massage and traction effect on the central column of the human body – spine, muscles and internal organs

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Many movements with concave arches on the back can also effectively improve the problems caused by the posture of cervical spine, lumbar pain and poor blood circulation in the lower body

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The most important thing is that Pilates’ sculpture body shape is particularly remarkable, and it also has obvious buttock retracting effect, which can improve the pear shaped figure caused by sedentary, and improve the problems of thick legs and improper leg shape

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Q: I’m worried that my body’s flexibility is poor, and some movements can’t be completed

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What should I do if I can’t achieve the effect? A: For beginners of yoga, there is no saying that it can’t be completed, and the standard to judge the effect is that as long as you do your limit, it is the best

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For example, for a certain posture, 10 points is my limit and 5 points is your limit

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We practice at the same time

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You try hard to achieve 5 points, but I only achieve 8 points

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Although my 8 points may seem better than your 5 points on the surface, you are more outstanding than me in terms of effect

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When practicing yoga, you just need to feel what you feel in your heart

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Q: How about the effect of losing weight by practicing yoga? A: 10 minutes of this exercise is equivalent to 20 minutes of running

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First of all, yoga’s unique chest and abdominal breathing method has a good regulatory effect on the central nervous system of appetite control brain, which can prevent overeating

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Second, yoga with breathing rhythm around the spine to complete a variety of postures, can effectively massage abdominal organs, achieve self-regulation of visceral activities, to regulate endocrine, strengthen gastrointestinal peristalsis, promote fat digestion

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Third, yoga is aerobic exercise, 2-3 times a week can help the body burn excess heat, but also elongate muscle lines

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Q: What are the precautions for practicing yoga at home? A: never mind blindly practicing the video with the “Yoga” official account

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Practice in a quiet and well ventilated room

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The indoor air should be fresh and oxygen can be freely inhaled

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You can also practice outdoors, but the environment should be pleasant

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If you choose a garden, don’t practice in windy, cold, unclean and smoky air

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Don’t practice near the furniture, stove or any place that interferes with the practice, so as to avoid accidents

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Especially when doing head hand handstand, don’t practice under the electric fan

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Don’t eat solid food 3 hours before practice, don’t eat in half an hour after practice, and don’t get a lot of water in 1 hour before and after practice

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Do not shower within 1 hour after practice

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Because after yoga practice, the pores of the skin will open, the body will feel very sharp, the stimulation of hot and cold will hurt the body, and will wash away some beneficial secretions

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Wear comfortable, elastic clothing, the best barefoot practice, in order to enhance the perception of the sole

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In the “recommendation number” column, Dr

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clove will recommend high-quality public number from time to time

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Can follow personal preferences, hope to bring you more rich content..

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