Pilates. Many of us have certainly heard this fashionable word recently. What is Pilates? Pilates or Pilates Methodology Is a technique of physical exercises directed on complex influence on all systems of an organism. This method was developed by the German Joseph Pilates, in whose honor it was named.
In our time, Pilates is very common inthe whole world of exercise. This system allows you to stretch and strengthen the muscles of the body without impact load, so almost completely eliminates the possibility of injury during training pilates. Pilates initially applied his system of exercises for treating various types of injuries, as his exercises very carefully and effectively strengthen muscles. And in our time, physiotherapists recommend pilates during rehabilitation period people who have suffered spinal injuries.
In addition, the Pilates classes are extremely will be useful for women. Pilates allows you to significantly strengthen the musclespelvis, back, press. It is these muscle groups that are most involved in the birth of a woman. Therefore, pilates are recommended to pregnant women in preparation for childbirth and women in the postpartum period to gently restore the elasticity of the abdominal muscles, back, thighs.
Pilates is based on several basic principles:
Relaxation - this is the principle of pilates, from which every lesson begins. Allows you to remove the accumulated stress for a day.
Concentration This principle is fundamental for the wholesystem. The essence of this principle lies in the concentration and mental concentration of precisely those muscles that are currently being trained. The higher the concentration on each movement, the more effective the exercise.
Alignment Is a principle aimed at producingcorrect posture. If you do not give the right location of the joints of the body, then you can damage the joints. Therefore, the correct relative position of all joints is very important for the safety of occupations.
Breath Is the principle of controlling breathing. When practicing Pilates, breathing should be deep with a concentration on filling the lower part of the lungs with air. With this method of breathing, there is no shortness of breath when performing the exercises.
Centering Is the fundamental principle of pilates. The principle is based on the stabilizing properties of the transverse abdominal muscle. It is this muscle and other muscles that the press is given the most attention in training, as the press supports the spine and the vital organs of the abdominal cavity in the right position.
Coordination This Pilates principle requires accuracythe fulfillment of each movement in the exercise and the constant control over his body. Repeating the movements correctly in the classroom, our body gets used to always move correctly.
Smoothness of movements This principle is based on smooth movements withperforming exercises. Each exercise smoothly moves on to the next one. Movements are usually performed slowly, allowing you to mentally concentrate on the necessary muscles.
Endurance - this principle allows you to increase your staminathe whole body by gradually increasing the intensity of training. Increases the efficiency of the respiratory and cardiovascular systems of the body.
Regularity - without this principle, all efforts will be virtually invisible. The recommended regularity of practicing pilates is at least three times a week.
Pilates can be practiced not only in sportsclub or gym. An important advantage of pilates is that exercises using this technique can be performed at home: on the floor, on the floor with special equipment, on special simulators.
So, with regular and regular lessons onthe Pilates method can achieve positive results in strengthening the abdominal muscles, lumbar spine and pelvic muscles. It also improves joint mobility and coordination of movements, circulation and breathing. The person involved in pilates moves easily, his posture is correct and beautiful, he is more confident in himself.
As already mentioned, you can study Pilates at home, or more, even without getting up from bed. We bring to your attention a few exercises on the Pilates system, which can be performed lying in bed and which allow you to recharge your energy before the start of the working day.
Lying on my back. Put your hands behind your head, draw your belly, raise your head slightly with your hands. On inhalation, raise straight legs to a height of 45 degrees to the horizontal. Hold for a few seconds and lie down in exhalation. Exercise qwaist and inner thighs.
Lying on my back. The legs are bent at the knees, hands are stretched along the trunk with the palms down. On inhaling, draw in the stomach and, tensing the buttocks, raise the pelvis as high as possible, leaning on the arms stretched along the trunk. Hold your breath for a few seconds. On exhalation return to the starting position. An exercise for hands, torso, buttocks.
Lying on my back. Pull your knees to your chest, pull your stomach, raise your head. On inhaling, raise the left leg, while straightening it. Embrace the lower leg with your hands and pull it toward you. Hold for a few seconds at a maximum, exhale and change your leg. An exercise for the inner thighs and buttocks.
Lying on my back. Legs are straight, feet are pulled up on themselves, hands are extended behind a head. Breathe in. On an exhalation to lift a torso and to stretch straight arms or hand to socks, as much as possible approaching a head to knees. Ensure that the legs remain straightened and pressed against each other. On inhalation return to the starting position. An exercise for the abdomen.
Lying on my back. Knees to pull to the chest, clasp their hands. On inhalation, raise the shoulders and head above the surface. On exhalation, straighten your arms and legs in such a way that they make corners with a horizontal of 45 degrees. On inhalation return. An exercise for the press.
Lying on my stomach. Legs and arms straighten and stretch. In turn, raise the maximum straight arms and legs, fixing each reached position for 5-10 seconds. An exercise for the back and legs.