Pilates - what is it? This is an exercise system that got its name from its creator Joseph Pilates. Recently, this technique has become popular, despite the fact that in Russia it appeared relatively recently.
The Pilates system will be useful to those who try to maintain themselves in great shape and take care of their health. The Pilates complex first appeared more than a hundred years ago, but during this period changes and improvements were made to it. However, the essence of this system remains unchanged - the control of the body and spirit. All exercises are performed according to a strictly planned program; all muscle groups are involved in their implementation. Pilates classes - what is it? This is a workout in which it is not the intensity of the performance that is important nor the number of exercises. Of greater importance is their quality and focus on certain parts of the body.
Training Benefits
Pilates exercises develop flexibility and mobility of the whole body. In addition, this is the safest type of muscle training, as exercises gently affect the body, while training and strengthening it. To answer the question: "Pilates system - what is it?", You need to understand that every movement in this technique is born from consciousness, muscles are controlled by the brain.
Pilates is suitable for almost everyone, without exception: women, men or adolescents. You can do it both at home and with a trainer in a fitness club. At the same time, the level of preparation does not matter, since the likelihood of injuries is low. This system is the safest and most effective for stretching. Pilates is recommended even for training during pregnancy and after giving birth.
Pilates for the back
Doctors and physiotherapists advise using Pilates exercises for rehabilitation after injuries, including spinal injuries. So, Pilates exercises - what is it? As a rule, they include stretching, stress on the deep muscles and proper breathing. To avoid mistakes in movements and breathing, it is very important to start classes correctly using this technique.
Basic rules and principles of the methodology
There are three training options in the Pilates system: exercises on special simulators, on the floor and on the floor with special equipment. Movements during the training should be slow and smooth. It is very important to concentrate and control the technique of their implementation.
Training should take place in a relaxed state. You need to tune in to the exercises and get rid of stress. Using the muscles of the abdomen and pelvis, it is necessary to ensure the correct position of the body. Each movement should smoothly move into the next - this is Pilates. What it is? This means that the movement does not stop. The end of one exercise is a continuation of the following.
A simple set of Pilates exercises
First of all, it is necessary to master twisting. This exercise helps to train your abdominal muscles. It is important to remember that you can’t hold your breath during twisting. Performing this exercise, imagine that your goal is to smoothly lay the spine on the floor and also gently tear it off the floor. It is forbidden to tilt or tilt the head, they must be in line with the spine.
So, sit on the floor, hands on hips, legs straight. Now bend your legs with your feet on the floor. Please note that you can’t tear them off the floor during this exercise! The back is straight, as if the crown reaches up. Press your hands to the hollows under the knees. Slowly lower the spine to the floor, vertebra behind the vertebra. Once you reach the floor, begin to curl in the reverse order. Perform the exercise 5-6 times, without pauses and breaks.
The next thing you need to learn to train using the Pilates technique is stretching. To perform the exercise, lie on your back, arms are extended along the body, legs are slightly bent at the knees. Feet pressed to the floor. Now raise your legs, bending them until your knees come closer to your chest. Grasp your legs with your hands so that your knees are pressed to your chest. At the same time, pull the head and shoulders above the knees. Then, on inspiration, remove your hands from your legs, straighten your legs and stretch them up. Repeat the exercise 6-8 times, without stops and interruptions.
The Pilates program has almost no contraindications. The most important thing is to adhere to proper breathing and not to exercise through force.