There are no contraindications to practice Pilates, it can be done by creating himself as a sculptor from muscle to muscle, without age restrictions...
The history of the method
In the world of fitness has recently appeared a new kind of training with a beautiful and mysterious name - Pilates (Pilates). This training is for more than two years well known in the West, particularly in the United States. Pilates has long been involved in many Hollywood stars, such as Madonna. However, while in Russia about Pilates virtually nothing is known. Pilates refer to the direction of fitness "Body & Mind" (Mind and Body), which means a conscious attitude to the movement, as in Yoga or tai Chi. So, all in order.
The workout is named after its Creator, Joseph Humbertus Pilates, who was born in 1880 in Germany in a small town near düsseldorf. Joseph Pilates was very weak from birth: in his childhood he suffered from rickets, asthma and rheumatic fever. Like many of those who became known worldwide thanks to significant advances in the field of physical culture and health, Pilates suffered due to the physical weakness of his body and decided to overcome the torment his ailments the most effective but also the most difficult way: he began to exercise in the developed system. The result was not long in coming: as a teenager he achieved a great success in gymnastics, skiing and Snorkelling. His persistence in working on your body for better health was great, and at the age of 14 he not only studied the muscles of the human body, but was in such a form that posed for artists depicting the anatomical structure of the body. He also studied Eastern forms of exercise. Combining the best of Western and Eastern techniques, he created what became known as the Pilates method. The Pilates called this method "Contrology" (Contrology).
In 1912 Joseph arrived in England, where at one time was a boxer, he performed in the circus and worked as an instructor in self-defense. In 1926, Joe decided to emigrate to the United States. His teachings were widely spread among professionals in the field of dance. Its principles used Rudolf von Laban, Martha Graham, George Balanchine and other dancers. That's why more than 80\% of the Pilates instructors around the world are dancing past. In movements that are smooth in nature and draws on the structure, can be clearly traced dance and ballet steps.
The Principles Of Pilates
Pilates firmly believed that he was ahead of his time in 50 years. Even today, when the original method has evolved as it spread across the globe, the basic principles laid down in this method, it is still considered correct. These include:
- Concentration
- Centering
- Breath
Control
- Precision
- Smooth
Insulation
- Regularity
Pilates believed that how you perform the exercises, it is much more important than the number of repetitions or the amount of effort with every movement. Quality is more important than quantity. Indeed, to learn simple movement is often more difficult than to force your body to perform tasks beyond its normal capabilities. It is known that gravity is a major stress factor for body. As said Isaac Newton "Each force counteracts equal force directed opposite to the". This fully applies to all movements that we perform; every movement of the body is done against the gravitational attraction to the earth through a resistance force. So, when we perform inconvenient or too difficult movement, the weakest joint or muscle can not cope with their role in it, and then stronger muscles and joints will take on that burden, resulting in them experiencing overload and overvoltage.
Workouts in gyms (circuit training and using weights), mainly working on the groups of muscles that are already strong and developed. Therefore, the traditional training stronger muscle groups become stronger but more weak remain weak, which leads to an imbalance of the entire musculoskeletal system.
The Pilates method causes your body to work from the inside to the surface in contrast to conventional methods used in the halls (which are outside - inside). Usually, if a person stops training, the results are not long remain and the body loses its shape extremely quickly. Performing the same exercise with body control does not give quick results, but after a certain period of time the results will be obvious. When you stop to do exercises in the Pilates method at some time, the results achieved by you, will remain with you. And if you start classes again even after a two-year break, you will have the feeling that you have been doing since yesterday.
Working "inside-out", you get a greater understanding of your body. Smaller muscle groups involved in the work, and you begin to notice the muscles that you never knew, or where you believed to be one fat, is actually muscle.
H
it is Pilates?
Pilates is a safe exercise program without shock, which allows you to stretch and strengthen the major muscle groups in a logical sequence, while not forgetting about the smaller weak muscles. This system meets the requirements of any organism. Like any other exercise, Pilates develops flexibility of the joints, the elasticity of ligaments, strength, intermuscular and intramuscular coordination, physical endurance and mental qualities, but the main difference between Pilates from all other species, is almost reduced to zero the possibility of injury and adverse reactions.
There are three varieties of Pilates:
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Training on the floor (Mat Work): this is a set of exercises that are performed on the floor, mostly sitting or lying down. The complexes can be designed to achieve different purposes (for example: pain in different sections of the spine to improve posture).
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Training with special equipment: exercises are also performed on the floor, but using different equipment: ring Pilates Ring, dumbbell, rubber bumpers and balls, etc.
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Training on special simulators: the main difference of equipment Pilates from the usual is that the bearing on which you are performing the exercise, is not gestational. I.e. during the execution of the strength exercises you'll have to put extra effort to keep his balance on an unstable surface, with this your body is forced to include in the work of a huge number of small muscles that are not used in normal training. The equipment Pilates much more than usual, in Russia, these simulators have so far only in the network of fitness clubs World Class.
In Pilates provides a large number of exercises for the rehabilitation of pain syndromes in different parts of the spine. It is known that 90\% of people over 25 years regularly suffer from back pain. The reasons for this vary, but most often it is a trivial osteochondrosis, which completely cure it is impossible, but it is possible to relieve pain with the help of special exercises of Pilates.
The problem with the lumbar spine is often found in those who have long been engaged in various kinds of aerobics. Practice shows that pain syndrome occurs when too much load on the muscles of the flexor. This also applies to uncontrolled development practice strength of the abdominal muscles. Constant is too hard work these muscles without proper rest can cause back pain.
However, muscles that perform excessive work or experiencing undue stress regularly, can cause imbalance in the skeleton. It is believed that perenapryagatsya muscles must be stretched and muscles, with insufficient load, it is necessary to develop strength and then the body will be in balance and equilibrium.
The hip flexors have a huge impact on the structure of the body, particularly his posture. When the muscles of the hip flexors are too strong, they tend to tilt the pelvis in forward position. This, in turn, creates a trough in the lumbar region, while lengthened the abdominal muscles and the iliopsoas muscles, hip flexor are shortened and even increase the camber in the back. Despite the fact that the middle and upper abdominal muscles are actively working to counteract the strength of the hip flexor, this display of power efforts are insufficient. As a result, the imbalance can cause significant back pain. This imbalance also contributes, apparently, fashion posture (looks like a tilt forward, instead of a vertical body position), taken by the instructor while doing aerobics classes.
It should be remembered that the incorrect development of the muscles in one part of the body requires compensate for this by developing the muscles in the other part. Further compensation "be careful" in the lumbar spine may develop and affect the knees, etc.
Pilates is one of the safest forms of exercise. No other exercise does not have to be so mild effect on the body, at the same time coaching him. Training on the Pilates system is so safe that it is used for rehabilitation after injuries, it also helps to improve the control of the body, turning it into a harmonious whole. That is why to practice Pilates virtually no contraindications, it can start at any age, in any physical form.
Source:
Woman.ru
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