No other exercise does not have to be so mild effect on the body, while strengthening it. Training on the Pilates system is so safe that it is used for regenerative therapy after spinal cord injuries. The name "Pilates" received on behalf of the Creator, Joseph Pilates.
Pilates strengthens muscles, stabilizers, serving as a sort of corset, retaining normal body position (posture, internal organs). Physiotherapists, sports doctors recommend this system as a rehabilitation program, including those who have suffered spinal injuries. Especially the required exercises in the Pilates system women because it can significantly strengthen the muscles of the lower back, abdomen and pelvis, which is substantially in the antenatal and postnatal period.
Pilates develops coordination, improves flexibility, teaches how to move beautifully and gracefully. Pilates is useful for people of any age and gender, everyone who wants to look good and be in great shape. Unlike each of the other exercises require extremely accurate smoothly without pauses execution, and therefore, a high concentration on what you are doing. The Pilates exercises are very diverse, and include a large number of muscles at the same time, demanding the correct technique, while the number of repetitions may be minimal. Movement in Pilates gently stretch the muscles, making them longer and slimmer. In addition, the work includes a very deep muscle groups, the existence of which you had not even thought did not suspect, and they play not the last role in the formation of a beautiful figure.
The benefits of Pilates
Pilates develops flexibility and strength of certain muscle groups
Pilates is useful for patients undergoing spine injury
Pilates strengthens the body and calms the spirit
- At any level of preparation you can select the optimal exercise
There is no age limit and there are no contraindications with the proper complex
Every movement comes from consciousness, i.e., every muscle contraction is controlled by brain activity
Health benefits
Good health. The first thing you will notice is the improved health status. Classes help to feel your body. Less will be tired muscles of the neck, nape and shoulders, the joints will become more flexible. By strengthening the abdominals and pelvic floor muscles tighten belly.
Bodily harmony. The perception of one's own body, too, will change, You will learn how to master them to perfection, get rid of stiffness and awkwardness movement will become more accurate, beautiful and coordinated. By improving blood circulation each of your cell will get more oxygen. Muscles will become strong and elastic, body - flexible posture is straight and free.
Spiritual comfort. Positive mental attitude - another benefit of Pilates. You will have resistance to stress and a sense of primordial harmony of spirit and body.
Suitable for Pilates?
People who lead a sedentary lifestyle, resulting in they have problems with the spine, pain in the back, and hence arises the necessity of Pilates.
Extremely busy people. When a person spends the whole day in business and run it at the end of the day you need to relax. Such people are not fit cardio or power load, but Pilates for these purposes, fits perfectly.
- People who were not engaged in any sport. Even in this case, and at any age you can start doing Pilates. Can be called even yoga, but this is a serious philosophy, and to perform all exercises correctly can be difficult. Pilates also more democratic, it will do in the framework of their powers and capabilities.
For people suffering from obesity, Pilates will be quite comfortable as smooth unhurried pace of the exercises will not appear shortness of breath.
- Older people even more reasons to do Pilates: with age, especially in women, there are problems with the veins, and Pilates are well coached, improving blood flow throughout the body. And with age, the joints lose their mobility, and in this case, Pilates helps;
Women in the antenatal and postnatal period when strength training can harm, Pilates will give you the opportunity to relieve your back and tone up your muscles and skin.
- Involved in the gym also recommended Pilates, because after an intense weight training the muscles are in a shortened state, they need to stretch. Pilates will allow you to return the muscles to their normal state.
For those who have problems with the spine, is required to strengthen the back muscles and relieve the spine. With Pilates you can solve problems such as low back pain, curvature of the spine.
People who have problems with joints. Pilates allows you to train small muscle groups that strengthen the shoulder, hip, knee and elbow joints.
Types of trainings
- Training on the floor.
- Training on the floor, but with special equipment.
- Training on special machines.
A few rules when the exercises in the Pilates system
You need to concentrate and think about the muscles that develop.
Need to be able to concentrate on running exercises.
Breathe not the chest and abdomen (as in yoga), sending the breath stream of air to the lower back.
To perform the exercises, and you'll.
Exercises Pilates
- Lie on your back so that the entire spine in contact with the floor. Hand freely lowered along the body, palms lie on the floor. Slowly raise your knees to your chest and then straighten them up at an angle of 90 degrees to the body. Tighten the chin to the chest, and then raise the shoulders so that the straight arms are parallel to the floor. Tighten buttocks and abdomen to the waist. Breathe slowly through the nose, inhale and exhale for 5 accounts. At the same time on each account to run small, but rigid motion straight arms up and down as though you need to hands to hammer in nails. When you are finished, completely relax the whole body. You must ensure that you perform this exercise on 100 accounts.
- Lie on your stomach, stretch your arms above your head. Without raising his head and body up with his arms down at the heels. (If there is discomfort or pain in the knees, put a pillow or rolled with a roller towel between the buttocks and heels.) Spin round, head down, straight, hands outstretched, palms lie on the floor. Tighten the buttocks to the heels to get a better stretch the lower back. Breathe slowly and deeply.
- Stretch for the spine. Sit on the floor, straighten your back. To raise straight legs shoulder-width apart. Pull straight arms in front of you at shoulder level. To tighten up the spine, stretch the chest. On the inhale, tighten your stomach and buttocks to pojasnizi slowly lower the body forward, Kruglaya vertebra after vertebra, as if lying on a big ball. Exhale and stretch the arms and chest forward. On the inhale to return to its original position. Exhaling. Repeat three times. Then stretch the muscles of the back, leaning forward to legs and clasping his hands feet.
- Alternately bending the knees. Lie on your stomach. To raise the body and rely on bent arms. Elbows should be directly under the shoulders. Hands are connected. To stretch your chest. Stare straight ahead. Bend the right leg and pull your heel towards the buttocks. 2 times stronger to pull the heel to the buttocks and down the leg. Straighten the right leg. To do a similar exercise with the left leg. All the time, draw your abdomen and buttocks to the spine. All the time, to strain the muscles of the buttocks. Repeat the exercise 5 times.
- Lie on your back. Hands free to lie along the body. Pull right knee toward your chest, then straighten the right leg at a right angle to the torso. To raise the abdomen and buttocks to the waist and slightly stretch the muscles of the buttocks. Tilt the right leg to the left across the torso, then arc to lower it down and to the right, and then lift up. To describe a circle in the air 5 times. Then with the same foot to describe 5 times the circle in the other direction. Change legs and do the exercise with the left leg. Make sure that the feet during movement described in the air triangle with rounded vertices or oval and have all the time within the width of the shoulders.
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