Pilates training method to burn fat and lose weight
In the "fat" season of autumn, if you still stay at home and don't exercise, you will become a real fat woman. Next, let's study the Pilates training method for fat burning and weight loss. We will continue to practice fat burning and weight loss Pilates every day, so that we can easily get rid of excess fat and transform into a beautiful little waist.
1. Preparation
After sitting down cross-legged, straighten your back, hang your arms naturally, inhale hard through your nose, and at the same time lift your shoulders closer to your ears;
Exhale slowly through your mouth while slowly lowering your shoulders.
Repeated inhalation and exhalation actions 5 times can relieve shoulder pain.
2. Curve method
Lie on your back, bend your knees, spread your legs shoulder-width apart, and leave a palm-thick space between your wrists and your body.
Inhale hard through your nose and exhale slowly with your mouth, while keeping your back and waist close to the floor.
Repeat the above two actions 5 times.
3. Breathing
Straighten your back and sit cross-legged. Put your hands on the ribs of your chest, and breathe in hard from your nose, feeling that your ribs are expanding to both sides.
Like a sigh, exhale hard, feeling that the ribs are slowly retracting.
Do inhale and exhale repeatedly 5 times.
After warming up, start practicing!
4. Tighten thighs
Lie on your side, support your body with your elbows, straighten your toes forward, and extend your legs slightly forward from your waist.
With your toes straight, lift your upper leg slightly, and breathe in shortly through your nose.
With your toes facing the ceiling, raise the upper leg. Exhale and drop your toes to step 2.
Steps 2-4 are repeated 5 times.
5. Solid arm
Stand on your knees and straighten your back. Palms of both hands back, and knees about a fist wide apart.
Exhale briefly, and lift the arm backward to the maximum.
Do it 10 times.
6. Retract the lower abdomen to exercise the lower body
Lie on your back with your knees bent, your legs shoulder-width apart, and your arms flat on your sides.
Straighten your right leg, with your toes facing the ceiling.
Inhale heavily through your nose and exhale through your mouth. Raise your left leg to the upper side and straighten it. At this time, your body is in the shape of scissors.
Inhale, exhale, inhale, exhale, and change legs with breathing.
Do 5 sets of the above actions repeatedly.
7. Tighten your waist
Lie on your side with your legs straight.
Inhale through your nose, exhale through your mouth, raise your legs as you exhale, and then slowly fall.
Do it 10 times.
When doing Pilates, don't force your body to reach the standard posture. In fact, as long as the posture is correct. As long as you persist in this sport, you can achieve the expected results!
