With the arrival of winter, the temperature gradually decreases, the weather is cold, and outdoor sports become more and more difficult. However, for those who love sports, indoor activities are an excellent option. Winter indoor sports not only help maintain health and vitality, but also boost immunity and mental health. In heavy snowfall, Pilates is a very suitable form of exercise.
1. Pilates Matwork Practice Guide
When doing Pilates exercises in the winter, we can choose some movements and training plans that are suitable for the winter season.
1.Quadriceps Extension: Sit on the ground with one foot bent at the knee and the other thigh raised, stretching as far up as you can. Hold the pose for a few seconds, then relax. Repeat the exercise on the other side. This action helps to increase the flexibility of the thigh muscles.
2.Cat Stretch: Kneel on the ground with your hands and knees on the ground. Slowly arch your spine upwards before relaxing. This movement can help to relieve tension in the lower back.
3.Anterior gluteal bridge: Lie on your back on the ground with your knees bent and your hands at your sides. Slowly lift your hips until a diagonal line is formed, then lower them again. This movement can help strengthen the gluteal muscles and abs.
2. The health benefits of Pilates
Pilates is a core-focused movement that uses a series of slow, fluid movements to build strength, flexibility, and balance.
1.Strengthens the core muscles: The movements of Pilates focus on the core muscles, including the abdominal, back, and gluteal muscles. With Pilates exercises, we can help build strength and stability in these muscle groups.
2.Improved posture: Due to the influence of modern lifestyles, many people often have incorrect postures, resulting in pain and muscle imbalance. Pilates can help correct these problems and improve posture.
3.Improves flexibility: Pilates movements emphasize the body's fluidity and flexibility. With Pilates exercises, it can help us increase the flexibility and range of motion of our joints.
3. Exercise tips
Wear loose-fitting clothing, take off your shoes and socks, and practice the movements on the mat.
To control the depth of breathing, we should pay attention to controlling the speed and depth of breathing in line with the movement, and do not breathe unsteadily or hold breath.
Don't eat two hours before the exercise, if you eat too much before the exercise, it will affect the ability of the abdominal muscles to move, and many movements will cause some discomfort to the body.