Pilates weight loss circle method

Pilates weight loss circle is a weight loss and shaping method that combines Pilates training with circular equipment assistance. It mainly achieves weight loss effects through core muscle group activation, muscle endurance training, and flexibility improvement. Scientific use of Pilates weight loss circles requires attention to standardized movements, appropriate training intensity, and dietary coordination.

1. Core muscle group activation

Pilates weight loss circle strengthens deep core muscle groups such as transverse abdominal muscles and pelvic floor muscles through the elastic resistance of circular instruments. Enhancing core strength can improve body stability, increase basal metabolic rate, and help reduce abdominal fat accumulation. During training, it is necessary to maintain a neutral position of the spine to avoid compensatory force from the waist.

2. Muscle endurance training

Using weight loss circles for continuous low-intensity resistance training can effectively improve muscle endurance. Typical movements such as lying on the side, lifting the legs, clamping the ring, lying down, rolling the abdomen, and pushing the ring can stimulate fat accumulation areas such as the inner thighs and buttocks. Train 3-4 times a week for 20-30 minutes each time, with intermittent rest to prevent muscle strain.

3. Flexibility Enhancement

The curved design of the weight loss circle is suitable for spinal flexibility training, such as cat style stretching, spinal rotation, and other movements. Improving flexibility helps to expand joint range of motion, prevent sports injuries, and promote blood circulation to accelerate the elimination of metabolic waste. Dynamic stretching should be performed for 10 minutes before and after training.

4. Respiratory regulation combined with

Pilates' unique intercostal breathing technique can enhance diaphragm function and improve oxygen utilization efficiency. Maintain the rhythm of nasal inhalation and oral exhalation during the movement, prepare for the movement when inhaling, and complete the exertion when exhaling. Proper breathing can increase fat burning efficiency by 30% and avoid blood pressure fluctuations caused by breath holding.

5. Dietary and Nutritional Management

During training, it is necessary to ensure a daily intake of high-quality protein, such as chicken breast meat, egg white, etc., to help with muscle repair. Simultaneously control the proportion of refined carbohydrates and increase the intake of dietary fiber such as broccoli and spinach. Avoid a high-fat diet immediately after training, and it is recommended to supplement with fast carbon and protein combinations such as bananas and sugar free yogurt.

When using Pilates weight loss rings, it is necessary to gradually increase the resistance strength, and beginners should start with the minimum elasticity ring. Wearing tight fitting sportswear during training to avoid slipping of equipment, muscle soreness within 48 hours after training is a normal phenomenon. It is recommended to combine body fat monitoring and control monthly weight loss within 5% of body weight for better health. Hypertensive patients should avoid inverted movements, and those with lumbar disc herniation should be trained under the guidance of a rehabilitation therapist.