Author：DEEPDate：2020-9-7
Pilates circles, formally known as "resistance circles", are also known by many as "yoga circles".It is made of highly elastic glass fiber.A lot of people don't know what pilates circles are and how to train.I'm going to explain it to you now.
I. Exercise instructions
• Do a rhythmic warm-up for 5-10 minutes before each workout.
• Complete 1-3 sets of selected exercises, repeating each set 5-10 times.
• Take a break of at least 30-60 seconds between each set.
• Do the same number of repetitions in all areas of your body (upper body, lower body, middle body) to avoid uneven muscle work.
• If you cannot complete five reps, take longer breaks between sets, or do not use Pilates loops during reps.
• If moderate to maximum muscle fatigue cannot be achieved, perform 10 repetitions with short breaks between each set.
• For best results, do each exercise 2-3 times a week at most.
• Get 24-48 hours of rest between each pilates session.
Middle - Sit-ups
Start: Place your fingertips on the outside of the Pilates loop and gently lift the loop.Lie on your back, legs bent, feet flat on the floor.Raise your arms straight above your head with the tips of your thumbs pointing down.
Done: As you exhale, straighten your arms diagonally in front of you, bringing your upper body to a sitting position.Raise your hands above your head and do it with the hoop directly above your knees.Keep your arms straight, feet on the floor, and abdominal muscles tense.Slowly return to the starting position.
Variant: To make it easier, bend your arms and loop them over your chest.V sit-ups
Start: Place your palms lightly on the outside of the Pilates ring.Lie on your back with your legs straight and your feet together on the floor. Raise your arms straight above your head with the tips of your thumbs pointing down.
Done: Exhale with arms straight forward and legs straight up.Finish with your hands over your head, the ring over your hips, and your body shaped like a V.Keep your back and legs straight and your abdominal muscles tight.Slowly return to the starting position.
Fix: To make it easier, bend your legs and arms and place the ring above your chest.
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