What are the benefits of Pilates for strength training? Common types of Pilates

Pilates is not just a monotonous and boring fixed exercise method. Now Pilates has been extended to a wide variety of types. Ladies can choose the type of Pilates that suits them according to their interests. So where are these rich, easy and fun exercise methods? What are the benefits of Pilates for strength training? Let's learn about it together.

Contents of this article

1. Benefits of Pilates for strength training

2. Common types of Pilates

3. Who is suitable for Pilates?

The benefits of Pilates for strength training

1. Improve your posture: Pilates allows you to re-examine your body from the perspective of sports rehabilitation medicine. The size of your body muscles becomes larger, the range of motion of your joints decreases, and your spine is too stiff, making it difficult for you to bend over. These problems of being a big guy can all be improved through this exercise.

2. Improve muscle quality: In muscle training, it is easy to increase the circumference, but it takes time to improve the muscle quality. Through Pilates exercises, you can improve the control ability of every muscle in your body, especially the deep muscles.

3. Improve muscle control ability: Improve training effect. For example, when doing a barbell bench press, if we don't have enough control ability, the back and shoulders will work together with the chest. On the contrary, after the control ability is improved, your strength may decrease a little, and the feeling of the chest will completely explode during training. The body is more stable and protected from injury. It improves the strength of deep muscles, especially the transverse abdominal muscles, which can replace the thick belt and help you find the feeling of qi sinking into the dantian. It also improves muscle mass and is suitable for pre-competition fat loss and daily training. The effect on the abdomen is particularly obvious. You will feel like a sculpture.

4. Body balance: Imbalance of the body will affect the position of the spine, thus affecting the health of the body. One point that Pilates is consistent with the theory of traditional Chinese medicine is that changes in the position of the spine and pelvis will affect a person's health. Therefore, balance between up and down, left and right is very important.

Common types of Pilates

Type 1: Upright Pilates

As the name suggests, Upright Pilates requires ladies to stay upright throughout the entire process! Upright Pilates mainly involves leg movements. You spread your feet apart, stretch your arms straight up, and at the same time, stretch your right foot straight up, pay attention to the bending of the instep, and then draw circles in both the clockwise and counterclockwise directions. If you want to do some exercise, switch to your left foot.

The second type: fitness ball Pilates

This exercise is performed on a fitness ball. Ladies, kneel on the ground first, lean the right side of your body on the fitness ball, stretch out your left foot to support your body, put your right hand on the ball, bend your left arm, put your left elbow behind your head, and support your neck. Use your left elbow to touch your left hip as much as possible, and then switch to the other side.

The third type: elastic rope Pilates

This exercise requires an elastic band. Ladies should first lie on their backs, stretch their legs and bend their insteps. Wrap the elastic band around your feet, grab both ends with your hands, take a deep breath, try to press your navel to your spine, then lift your hands to your chest, and then slowly lie back on the floor.

Fourth: Small ball Pilates

This exercise requires a soft leather ball. First, lie on your back, hold the ball between your ankles, lift your legs vertically to the ground, and then slowly rotate, drawing circles in the air, 10 times each way, with your palms facing down, on both sides of your body.

Who is Pilates suitable for?

1. People who are eager to lose weight

Yoga's weight loss effect has been widely recognized, otherwise it would not have spread so rapidly around the world. Yoga weight loss is to replace the lifestyle that would cause weight gain with a healthy and self-disciplined lifestyle, so you may not need to go through a painful diet, take drugs that harm your body, or even care about losing weight.

2. People who are troubled by certain chronic diseases

From major diseases that threaten life safety such as diabetes, hyperlipidemia, arteriosclerosis, hypertension, to common discomforts in life such as sinusitis, chronic gastritis, anemia, waist and shoulder pain, they can all be relieved and cured through practicing yoga.

3. People who are under too much pressure and want peace

Stress and anxiety are two issues that cannot be avoided in the fast-paced modern life. However, emotions can be channeled. Chinese medicine has a saying that "sadness overcomes anger, anger overcomes thinking, and thinking overcomes fear", which means that emotions are mutually reinforcing and can be channeled with the help of this mutually reinforcing relationship.