The Pilates system of exercises, courtyard by Joseph Pilates more than a hundred years ago. In our days it is a very popular field of fitness.
However, few people know that Pilates are the variety. For example, Pilates Mat, pilates ring, vertical Pilates and other
Vertical Pilates deserves special attention, as it allows faster than other variations of this set of exercises, to achieve the desired result.
As the traditional version, "standing Pilates strengthens the body, tightens the abdominal muscles and makes the figure slimmer. But thanks to the constant vertical position of the body, the load on the muscles is much more: you are constantly overcoming the force of gravity, which means that your entire body feels more energized.
Vertical Pilates allows you to learn how to control your body, in particular, to keep balance. To stand on one leg, like a Heron, not so easy...
Thanks to vertical Pilates, can in the short term to lead the press and buttocks in perfect shape. About the exercises that will help you in it, read in fitness instruction.
The basic rules of the vertical Pilates
In fact, the basis of the vertical Pilates is the same as the classic. There are five basic rules that must be followed, doing vertical Pilates:
Watch the breath.
It should be smooth and deep. Taking the original position type full lungs of air and motion, gently exhale through the mouth (lips while slightly open).
Keep your body straight
. Take the case all the time in tension. Namely utani belly to feel the deepest of the abdominal muscles, develop the shoulders and straighten. To make it easier, imagine that through all the body is the line. This technique will help you to gather.
Focus. Do most thoughtfully: remove all extraneous thoughts and watch every movement of the body.
Move to the rhythm dance. All Pilates exercises are slow, smooth and balanced, with no sharp turns and bends. From the outside it looks like a dance.
Do it on schedule.
Regularity is the key to any workout. So don't onlinepay from practice, if you want to achieve significant results. Do 2 to 5 times a week.
Vertical Pilates: 4 exercises for the correction of body
Presented here are exercises aimed at strengthening the lower body - the muscles of the buttocks, thighs, calves. As a bonus, you will receive a press fit and beautiful back. The whole month you will be enough to correct the body.
Don't forget about the warm-up and problems, which should last at least 10 minutes. If you have not done Pilates, do not 20, and 10 repetitions. After 2 weeks, can complicate the program.
Exercise # 1
Starting position - feet together, hands apart at shoulder level, palms face forward. The left leg bend at the knee and raise up before him, the lead foot to the right and pull the sock. At the same time bend the right arm and bring it forward.
Make the breath. On the exhale, bring the left leg back, gently lifting the knee. Then change the position of the hands, straighten your right and bending the left.
Do 20 repetitions on each leg.
Exercise # 2
Legs shoulder-width apart, hands raised, palms face forward. The left leg, bring back, putting on a sock.
Make the breath. On the exhale slope of the body forward and the left leg, raise the height of the hips. Go back to the original position.
Do 20 repetitions on each leg.
Exercise # 3
Place feet hip-width apart, socks kindle in hand. Make a step to the left and lift the right leg and the hull slope to the left. Hands dissolve so that they are in line with the shoulders. The body in this position will be like a star.
Deeply inhale, on the exhale bend your back, bend at the elbows and bring them forward, expanding the palm itself. Then bend your right knee and tighten it to the right elbow. Again inhale and gently straighten, taking the position of the asterisk.
Do 20 repetitions on each leg.
Exercise # 4
You know, like the Greeks their favorite dance Sirtaki? The position for this exercise will be something to remind you. Feet together, hands apart at shoulder level, palms face down.
Bend the left knee and raise it in front of you, the front surface of the foot should touch the left tibia. The breath. On the exhale, holding the legs and the pelvis is fixed, slowly turn your torso and arms to the left. Then come back to original position and turn the other way.
Execute 20 times for each leg.
Source:
WomanJournal
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