Studio Pilates is a direction based on classical Pilates, but it has a number of differences. The main emphasis is on functional training exercises and the use of fundamentally new equipment.
In this direction, both young mobile girls and women in age can engage. Peak Pilates is also recommended for men of any age and level of training.
What is Pilates on the simulator?
Compared to classic Pilates, we see differences. Firstly, training in a classic form takes place on rugs. And also athletes work with their own weight.
For a new direction using a reformer in rugs there is no need. Because this simulator has more features and functions than rugs. When using it, the muscles of the back, arms and legs are worked out much more efficiently. The reformer competently combines two types of training: Pilates and functional training.
It is in the new direction of Pilates that you can quickly and conveniently acquire a beautiful body shape. It allows you to work out small muscle groups that are rarely involved in other areas of fitness. Within a month, the result is visible: posture improves, joint flexibility increases. It is training on the reformer that affects deep muscle groups, which are very difficult to pump in regular training. Classes of this type of Pilates are shown to people of any age, gender and level of physical fitness.
Operating principle
For practicing Pilates uses a special simulator - a reformer.
The basis of this simulator are springs and a movable platform. Thanks to this design, Pilates exercises on the reformer have an incomparable effect. Also, the simulator is equipped with straps with loops for legs and arms, which allow you to perform various exercises for the whole body.
The bottom line is that all exercises are done on an unsecured platform and the main task is to prevent it from moving. This requires a lot of effort, due to which the deep muscles, which are rarely involved in everyday life, get a load and are worked out. However, what else distinguishes Pilates exercises on the reformer is the lack of pressure on the joints and ligaments, unlike any other workouts.
Of course, there are exercises that are performed on a stable platform, for those who are just starting. In addition, when performing exercises, only those muscles that you want to work out that are prescribed by the exercise are involved, while the remaining muscles do not get tension. So the muscles get rid of unwanted additional load, which is only harmful.
Often, Pilates on a reformer, or rather the simulator itself, is compared to a bed, hence its name “Pilates on the bed”: because of the similarity of the structures.
What is training like?
The first lesson in no case should be carried out independently, to begin acquaintance with the direction of fitness is in a special Pilates studio with a reformer, and of course, under the supervision of a qualified trainer who will definitely see all your problems and create a program that will work specifically with them .
Most training takes no longer than 60 minutes per day. Completing tasks may seem a little mediocre and simple, but this is how very effective exercises are performed that will help to include all the muscles and parts of the body from large muscle groups to the vestibular apparatus. For example, raising a bridge and holding it on a movable platform without forcing to move, or doing lifts with legs, etc.
All exercises imply a calm and uniform pace, proper breathing and control.
What do new exercises give?
Pilates on reformer simulators brings unusual sensations and emotions that cannot be obtained from other fitness areas. The body does not get a strong overstrain, as after the gym, there is lightness and relaxation in the muscles.
It is after Pilates that we feel our body and understand how much interesting it hides, how badly we feel and destroy it without thinking.
During training, elementary exercises are performed, but given their nuances, we can find out what health problems are, as well as how we can fix them. It immediately becomes clear that it is necessary to get rid of a sedentary lifestyle, bad habits and cure all your ailments. When you begin to understand your body, questions about weight loss or muscle building are a little put aside, and you wonder about maintaining your internal health. This applies to absolutely everyone. Over 90% of people have back and spinal problems.
Reformer Benefits
- Strengthening the back.
- Strengthening the spine and correcting posture.
- Rid of joints and spine.
- Suitable for people of any age category.
- Reduced risk of injury.
- Involved muscle stabilizers.
- Maintains muscle tone and tightens the body.
- Stamina and coordination increase.
Contraindications for classes
Although Pilates refers to quiet workouts with reduced physical activity, in some situations you need to consult with a specialist or your attending physician about whether it is possible to conduct classes and how to do it exactly.
The following situations require special attention:
- pregnancy;
- postoperative period;
- people over 40 years old;
- people with heart disease;
- people with exacerbation of diseases of the musculoskeletal system;
- overweight or obese people.
Pilates workshop
Currently, the Internet has a huge amount of positive reviews about Pilates on the reformer, so we will consider several options for exercises that can be useful.
Option One:
- We stand on all fours and rest our hands on the crossbar. Gradually we move back helping hands. We pull back until the back bends straight and is not in parallel with outstretched arms.
- Then we lay down on the platform and rested against the crossbar with socks. We begin to move back and forth, bending and unbending legs. If you look horizontally, the exercise resembles a squat.
- In conclusion, we straighten the legs and begin to bend them alternately. At the same time, we try to pull the other heel over ourselves. From the side it seems that we are shifting from one foot to another.
Option Two. We are reaching for the reformer.
- We put the supporting leg on one knee on a movable platform, and with the other leg we rest against the crossbar.
- To maintain balance, hands hold on to the upper straps of the simulator. However, we try to keep the body upright.
- On exhalation, we try to stretch our legs as far as possible. We perform the exercise on one leg, then on the other.
The third option.
- We use exercises with elastic bands, which we put on like loops on our feet. Raise your legs up, as if holding a "birch". We pull the knees to the chest, and then slowly and slowly lower the pelvis onto the platform. And at the very end of the leg go to the diagonal.
- Remember that during the entire exercise the platform should remain motionless.
The fourth option.
- We try to use the hip joint.
- Keep your legs straight and in a circular motion, through the sides we try to assemble them together, and then slowly lower them down.
Massage after Pilates
Also, to bring yourself into a normal state, after Pilates at the reformer you can do yourself a massage.
- We take an orthopedic roller and place it under the calf muscle, counting approximately in the middle of the lower leg.
- Raise the pelvis from the ground. We rely on straight arms and a free leg, we begin to slowly move parallel to the floor surface back and forth, pressing on the roller and massaging the calves.
- Then we lower ourselves to the floor and strongly pull the toe of the foot first towards ourselves, and then away from ourselves, stretch the muscle.
- We move the roller under the tailbone. We roll back and forth, knead and massage the gluteal muscles under the pressure of our own weight.
- Then we put one foot on the other and begin to roll the roller already directly under one buttock. It is this exercise that kneads and relaxes the piriformis muscle. Sensations may not be the most pleasant, but after such a massage your muscles will say thank you.
- Next, we move the roller under the shoulder blades and abutting with bent legs, we begin to roll back and forth on the back, working through the thoracic spine in the area of the shoulder blades.
- And in conclusion, a simple but effective exercise. We put the roller under the neck, palms are on the forehead. When exhaling, we create light pressure on the forehead, gently massaging the muscles of the back of the neck.
- After all, it will not be superfluous to lie on his back, pressing his neck to the floor as much as possible, that is, as if pulling his chin into his chest. At the same time, we tighten the knees to the chest, without lifting the pelvis from the floor.
You can also use massage balls for massage and muscle development.
Where can I do Pilates at the reformer?
Pilates is a growing and growing trend in fitness. Classes are held in most fitness centers, but the use of the simulator has not yet reached many. But they show interest everywhere, this direction captures more and more people. Of course, people are more informed about Pilates classes at the reformer in Moscow and central Russia.
The reason for this: many do not know enough about the use of the reformer, are afraid to include it in training and do not believe in its effectiveness.
Despite the fact that the classic look of this area is much more popular, Pilates at the reformer in Moscow is practiced in: STUDIO 2, TerraSport Copernicus, Pilates and Yoga and Republika.