How to use Pilates circle
Pilates circle, also known as resistance circle. It is invented by Josph Pilates for Pilates training. It seems that there is nothing special about it, but after adding magic circle to Pilates, it will immediately make the training challenging, and it also increases the unstable factors in the training, so as to make the training effect twice the result with half the effort. So, how to use Pilates?
What is a pilates circle
The formal name of Pilates magic circle should be "resistance ring". It is invented by Josph Pilates for Pilates training. Made of high elastic glass fiber, this kind of flexible and convenient sports auxiliary device was invented by Joseph Pilates himself. The earliest resistance ring was a metal sheet wound in a circle. There were wooden handles on both sides of the outer circle of the metal sheet. The interface of the metal sheet was fixed on one of the handles by screws.
Product features: the resistance ring has the characteristics of light weight, simple operation, safe and convenient use. It can provide training programs such as muscle tension, muscle endurance, body balance and body coordination for trainers.
How to use Pilates circle
Central - sit ups
Start: place your fingertips on the outside of the Pilates ring and gently lift the ring. Lie on your back, legs bent, feet flat on the ground. Keep your arms straight over your head with your thumbs down.
Finish: while exhaling, stretch your arms straight to the front, and drive your upper body to sit up. Hold your hand over your head and circle it just above your knees. Keep your arms straight, your feet off the ground, and your abdominal muscles tense. Slowly return to the starting position.
Variant: in order to reduce the difficulty, bend the arms and put the ring above the chest. V-type sit ups
Start: place your palms on the outside of the Pilates ring. Legs straight, hook toes, feet together, supine on the ground. Keep your arms straight over your head with your thumbs down.
Finish: exhale with arms straight to the front and legs straight up. When finished, raise your hands over your head, ring above your hips, and your body is in a V shape. Keep your back and legs straight and your abdominal muscles tense. Slowly return to the starting position.
Modification: to reduce the difficulty, bend the legs and arms and place the ring above the chest.
Upper body chest squeeze
Start: put the palms of both hands on the outside of the circle. Sit on the ground, legs bent, back straight, feet together flat on the ground. Stretch your arms at the chest, bend your elbows slightly, and point your thumbs up.
Finish: while exhaling, press your hands to the inside and squeeze your chest. Keep your wrists fixed, your back straight, and your abdominal muscles tense. Slowly reduce the extrusion force and return to the starting position.
Pull out
Start: grab the inner pad of the ring with your thumb and fingertips. Sit on the ground, legs bent, back straight, feet together flat on the ground. Stretch your arms in front of your chest, straighten your elbows, and put your palms inside each other.
Finish: as you exhale, pull the loop outward, bend the elbow slightly, and squeeze the scapula. Keep your wrists fixed, your back straight, and your abdominal muscles tense. Slowly reduce the pull and return to the starting position.
drop-down
Start: grab the inner pad of the ring with your thumb and fingertips. Sit on the ground, legs bent, back straight, feet together flat on the ground. Extend your arms just above your head, palms opposite.
Finish: while exhaling, pull the loop outward, bend your arms, and pull down until the loop is slightly higher than the head. Keep your elbows bent, your wrists fixed, and squeeze your shoulder blades. Slowly reduce the pull, straighten the arm, and return to the starting position.
Lower body - thigh squeeze
Start: place the outer pad on the inside of your knees. Lie on the ground, legs bent, feet flat on the floor, away from the hips, arms straight on the ground, away from the sides of the body.
Finish: while exhaling, press the knee inward on the inside of the thigh. Keep your feet and arms off the ground, and your hips and abdominal muscles tense. Slowly reduce the extrusion force and return to the starting position.
Thigh squeeze - hip lift
Start: place the outer pad on the inside of your knees. Lie on the ground, legs bent, feet flat on the floor, away from the hips, arms straight on the ground, away from the sides of the body. Raise your hips slightly.
Finish: while exhaling, press your knees inward, squeezing your inner thighs and hips. Keep buttocks lifted, feet and arms on the ground, buttocks and abdominal muscles tense. Slowly reduce the extrusion force and return to the starting position. Note: when repeated, the hips sink closer to the ground.
Thigh squeeze - leg lift
Start: place the outer pad on the inside of your knees. Lie on the ground, legs bent, feet flat on the floor, away from the hips, arms straight on the ground, away from the sides of the body. Lift and straighten one leg while slightly lifting the hip off the ground.
Finish: while exhaling, press your knees inward, squeezing your inner thighs and hips. Keep hips and legs up, one foot and two arms on the floor, buttocks and abdominal muscles tense. Slowly lower the hips and legs, release the pressure and return to the starting position.
Note: bend your legs, lower your hips, and place your feet on the ground to reduce the difficulty.
Tips for using Pilates
1. 5-10 minutes of rhythmic warm-up before each exercise.
2. Complete 1-3 sets of selected exercises, each set repeated 5-10 times.
3. Rest at least 30-60 seconds between each exercise.
4. Exercise each area of the body (upper body, lower body, middle) for the same number of repetitions to avoid uneven muscle exercise.
5. If you can't complete five repetitions, take a longer break between each set of movements, or don't use Pilates when repeating.
6. If you can't achieve moderate to maximum muscle fatigue, repeat ten movements with a short rest time between each set of movements.
7. In order to achieve the best effect, each sport can be carried out at most 2-3 times a week.
8. Every Pilates circle between the exercise can be 24-48 hours of full rest.
