Pilates is very fashionable. According to the Pilates system train Hollywood celebrity. Pilates lessons are in solid Moscow fitness clubs, and some of them required many months prior record.
We discovered Pilates relatively recently, and in the United States, "second homeland" of the author's techniques of Joseph Pilates, this new philosophy of training is popular for decades. Today, the "classical" Pilates practice along with the new varieties, not less effective. So what is Pilates?
Pilates & ballet
With age, our body becomes less and less obedient. The joints used to sedentary work and lose their mobility. And how I want again to become as flexible and malleable, which you had as a child! If we at the age of 40 years came to a ballet class, nothing good of this would have happened. And the classes of Pilates Ballet" - just what we can save.
In this program, Pilates Ballet" uses a combination of two very different movements - some cause muscles to contract, while others focused on their banner. According to yogis, this technique causes the energy circulation in the body and its accumulation. Well, strength exercises cause the muscle to contract and in the manner of a sponge is useless radiating energy into space. Not sure about yoga, but after lessons, you really will feel a burst of good humor, as if behind him was a long and hard working day. Important is that many of Pilates exercises improve posture. Your back will be straight, lost lower back pain.
First you under the guidance of coach follow a series of simple plie, tendu and hand movements aimed at developing balance and coordination. Then you will move on to exercises that are performed on the Mat and strengthen those muscles that are usually in fitness neglected.
Exercise, here we present, it is useful to everyone. It stretches the muscles of the back of the thighs. The fact that we are all sitting, kneeling. This means that the long muscle that runs from the rear of the buttocks to the knees, spend most of the day shortened. ( Straighten the knee, and they'll stretch! ). Eventually, the muscles shorten normal length and due to this create an imbalance in the hip joints. Hard, short hamstrings become a cause of lower back pain and even inflammation in the abdominal cavity. All this was well known doctor Pilates. So he invented this exercise is:
Exercise Pilates: legs raise
Sit on the floor. Bend your knees, grasp the legs and pull your knees to your chest. Your feet will be on the weight, and you have to balance on his "fifth point". Keeping your back straight, slowly straighten legs, holding himself over the tibia. Difficult? Why! I think that at first you do not once, not twice "will tiburones" on the back. So your straight legs to form a case Latin letter " V". From this position is widely spread straight legs! Again connect the legs, then bend your knees and return to the starting position. Feet remain on weight! Immediately start the second loop.
Pilates and problem areas
This Pilates program is a percussion course that will quickly turn you into a Barbie. ( Mean her perfect posture beauty ). Interestingly, this practice was born of a new wedding fashion on the open back. Slouching bride, of course, in this dress looks not appetizing. Well, with this exotic option Pilates straight back performer of flamenco you can get through the month. And within a week you will walk with his chin, and so easily and gracefully that you feel that you are not touching the earth. A magical feeling!
This course will combine methodological elements of Pilates, Taekwondo and ballet choreography. And all at a fast pace! Because of this you will burn more and a lot of calories. An important feature of class - ballet Barre at the wall. At first glance it doesn't seem so frightening, as loaded pancakes rod, but actually it is a real instrument of torture! This exercise tightens the muscles of the buttocks and legs.
Exercise Pilates: plies on their toes
Stand up straight, one hand grasp the ballet Barre, and the other at the waist. If you don't have a machine, holding onto the back of a chair. Heels together, toes apart. Inhale and expand shoulders, statically tighten your buttocks and press the chest forward. Raise up on your toes and start to squat like a ballerina, her knees apart. About halfway through the race will stay on for 1-2 seconds. Attention! At this point, your back should be perfectly straight! Slow down even lower. Until you feel that more to keep the body straight is not out - he leans forward. From this bottom position, climb to the mid-amplitude and again pause. Then again descend into a squat. Again, climb to the middle... Only 8 of these squats, and then you can straighten up.
Pilates: the best
Every day in the world of fitness is born any new program, which is declared to be a panacea for all of the flaws. Then it turns out that most of these techniques are extremely stupid and useless. But here's to the class of "all the best of Pilates, which we have tested on myself, should be taken seriously. This program combines elements of Pilates, yoga classes and weight training.
This course is designed for women who are dreaming of a model figure. They have tried and strength training, and aerobics, but the ideal is never reached. Experts see the reason that the modern fitness ignores the tension of the muscles. When you do the exercise with dumbbells, your muscle strains and shortened. The worst part is that after repeat muscle never return to their normal length. It remains a little shorter than before exercise and remains in this state for 2 to 3 days. This is precisely what prevents its growth! If you combine stress with tension, the shape can be transformed in a few months!
Hour program includes the most effective elements of Pilates and yoga. Now, why do you yoga? Many asanas are challenging strength exercises. The alternation of asanas and Pilates just gives the effect of alternating voltage and stretching muscles. Training is exclusively targeted character. It selectively adjusts the shape of the buttocks, legs and tightens the press. And so exercise:
Exercise Pilates: plies ball
So, you need to stick bar, that is, gymnastic stick, and a rubber ball. Starting position: heels together, toes apart. Hold the ball between his knees. Grasp the top of the body of the bar, lift yourself off on your toes ( heel still together ) and descend into a squat - if you are going to sit on an imaginary chair. Then slowly stand up. Do 3 sets of 12 repetitions each.
Traditional Pilates
The main feature of the method of Pilates is that it works with your body holistically. Pilates improves muscle tone, makes your movements such plastic, if you were born right in the ballroom. Instead of swing back separately, separately press, separately feet, you train your whole body at once. Agree, it is a significant difference.
Traditional Pilates exercises performed on the Mat, and exercises that require weights. Of course, the special simulators developed by the author by Joseph Pilates nearly a hundred years ago. By the way, they somewhat resemble ancient torture instruments. Interestingly, the surface of these simulators is unstable, so you have to constantly make an effort to maintain balance. Thus, the work included a lot of small muscles, which you in the normal course of training't even remember. The most simple exercise on these machines requires you maximum concentration. This isn't something to pedal the Ergometer and the way to tell the news to a friend.
To sweat and have on the Mat, during the so-called training "Mat Work". Here we describe only one exercise that will certainly come in handy. In appearance it is extremely simple, but some deadlift is given much easier. Many believe that the classes at the gym and on the Mat are two very different methods. But this is not the case. Both should be practiced as a whole. By the way, here's a tip: if you decide to try "Mat Work", first find out the size of the group. It should not be more than 10 people. If you have to divide the attention of the coach with 30 colleagues, it didn't come out.
We strongly recommend to combine Pilates with your normal fitness training. Our muscles are composed of two layers of muscles - superficial and internal. On the weights you are lifting surface. With Pilates you will study the so-called deep muscle layer, which strength exercises, as a rule, do not "get". And it is very very useful. In addition, you will make friends with your body, learn to feel it will be elegant and graceful.... In short, it's worth it!
Exercise Pilates: rise straight leg
Take the supine position. Pull your knees to your chest and clasp her ankles. From this initial exercise, hold hands on the ankle of one leg and straighten it up. The other leg will also flatten, but keep the weight along the floor. Prytania leg to the head fast casting movements - again! two! Change legs and again Prytania to the head - again! two! Make 5-10 "double" repetitions on each leg.
Pilates: why and how?
Pilates is the perfect addition to your everyday workout. The lessons will make you flexible and graceful. Besides Pilates lessons are great anti-aging effect, is not yet explained by science. By the way, yoga, practicing stretching also look younger. Through Pilates you will return again dizzying feeling of lightness of the body, what you had in your youth. Pilates is the most effective and safe methods of stretching. She stopped far behind all other similar methods, even those that came to us from the ancient Japanese martial arts.
Source:
MissFit
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