At the moment, there are many systems and programs in fitness that allow you to quickly put your body in order or keep it in good condition. Pilates is one of the most famous and effective areas in sports. It is about him that we will talk today.
Features of Pilates
The complex, invented by Joseph Pilates more than 80 years ago and named after him, stands out from all types of physical exercises in that it perfectly trains the body, but at the same time does not overload it. Pilates exercises are performed very smoothly and measuredly, which minimizes the likelihood of injury. This system teaches you to feel the body of an owl, every muscle and even a bone. It requires a lot of concentration and focus.
Almost all pliates exercises are based on the tension of the abdominal muscles, while not only the press is involved, but all the muscles – oblique, straight and even deep, the presence of which, perhaps, you did not even suspect. Joseph Pilates calls them a “frame of strength”, fixing the internal organs and the musculoskeletal system in an ideal position. However, the exercises are designed in such a way as to work out as much muscle mass as possible at the same time. Therefore, the system trains the whole body, making it flexible, strong and beautiful.
Another advantage of the system is that absolutely everyone can use it, regardless of age and gender. It is considered so safe that it can be practiced even by pregnant women and people who have suffered injuries, which include spinal injuries. Pilates is perfect for those who have to spend a lot of time sitting at a table or computer. It will relieve pain in the spine, strengthen the muscles of the back, improve posture and solve many more problems that lead to a sedentary lifestyle. In addition, the complex develops proper breathing, teaches you to relax, develops coordination of movements, flexibility, helps to establish control over your own body. Pilates is also useful for weight loss, by practicing it regularly, you can “sculpt” a graceful, sculpted body.
Pilates for beginners – rules and principles of the system
For the exercises to bring the greatest benefit, they must be performed correctly. Ideally, this should be taught by an experienced instructor. But with a great desire and lack the opportunity to attend fitness centers, you can learn Pilates at home. To do this, it is first recommended that you familiarize yourself with its basic principles.
Press
Each Pilates exercise should begin, continue and end with the abdominal muscles, which must be constantly kept in tension. To understand exactly what state they should be in, do one simple exercise:
Lie face up. Bend your knees, place your feet on the floor, keep your back straight. Focus all attention on the pelvis and abdomen below the navel. Pull the muscles located in this zone inward, as if you were being squeezed by a corset. This movement should move your belly button up and in towards your spine, and also lengthen your torso, making the space between your hips and ribs larger. Notice how your pelvis has lifted a little and your back has become flatter. Also pay attention to the condition of your press. Remember all these feelings. And then try to squeeze the muscles even harder – this is how you should do it during each Pilates exercise.
Breath
One of the main points of Pilates gymnastics is breathing. When performing exercises, it should be deep and measured. It is recommended to inhale through the nose and exhale through the mouth. In this case, in breathing, you need to use the lower region of the chest, but not the upper chest and not the stomach. To master this technique, you can practice a little:
Sit down and straighten up. Inhale so that the ribs expand outward, as if you want to break the hoop located around the chest, but at the same time keep the muscles of the lower abdomen tense. Then exhale with a sound, completely freeing the chest from the air. This deep breathing will rid your lungs of stale air, fill them with fresh oxygen, and energize your body.
Your breath must match each movement.
Concentration and control
Perform all exercises smoothly, without breaks and pauses, so that one movement seems to flow into another. At the same time, focus on the abdominal muscles and constantly keep them in good shape. In addition, try to constantly pull the spine and keep your head straight. Also, when doing most exercises, keep your shoulders lowered, this will allow you to open your chest wider, and therefore breathe correctly. During classes, control your every movement. Keep in mind that Pilates exercises at home are especially difficult to perform correctly. Therefore, do them slowly, following the recommendations as accurately as possible.
Pilates – a set of exercises
Perform this complex three times a week. At the beginning of classes, do eight sets for each exercise, gradually increase this figure after about every five workouts.
Exercise 1
This Pilates exercise is performed with a ball. Sit down and place the ball on your left side. Bend your left leg in front of you, right behind you. Place your left hand on the ball and bend it slightly at the elbow. Take the other hand to the side and raise to shoulder level. Pushing the ball with your hand, move it as far as possible to the side, while bending over it and raising your right hand (during this, the press should be tense). Hold for a couple of seconds, then push the ball back and return to the starting position. Do the desired number of repetitions, first on one side and then on the other side.
Exercise 2
Lie face up. Place your hands palms down at your sides, straighten your legs. Raise your legs so that they are perpendicular to the floor. Keeping your shoulders relaxed, tighten your abs, lift your hips, and slowly bring your straight legs closer to your head, as far as possible. Then slowly return to your original position.
Exercise 3
Lie face up, place your hands palms down at your sides. Bend your legs and put their socks on the ball, while connecting the heels together, and point your fingers slightly to the sides. Tighten your abs, squeeze your buttocks and lift them off the floor, then roll the ball away from you so that your heels are on it. Hold a little, then bend your knees to roll the ball back.
Exercise 4
Lie face down with your legs slightly apart. Place the ball under your chest, straighten your shoulders, place your elbows on the sides as close to the body as possible, lower your palms down. Press your palms to the floor, move your shoulder blades back and down, and slowly raise your chest and head, as if lengthening your spine. Hold for a couple of seconds, then return to the starting position.
Exercise 5
This Pilates exercise for beginners works great on the abs, so if you want to reduce the stomach, pay special attention to it.
Sit down, bend your knees and place your feet on the floor at some distance from each other. Stretch your arms straight in front of you, turning your palms up, straighten your back, straighten your shoulders, stretch your chest up. Tighten the press and, turning the tailbone down, slowly lower the body so that it forms a forty-five degree angle with the floor. At the same time, bend your arms, moving your elbows towards your body, and your fists, bringing them closer to your eyes. Hold, then return to the starting position.
Exercise 6
Sit on your left thigh, lean on your left palm and bend your lower leg at a right angle. Place the foot of the right foot on the floor, in front of the left foot, place the free hand on the right knee. Transfer your body weight to your left hand and straighten your legs so that your hips rise, while lifting your free arm up. From this position, roll your torso down and to the left, bringing your free arm under your body. Return to the starting position, do the required number of repetitions of the Pilates exercise for one, and then for the other side.
Exercise 7
Sit down, stretch your legs forward. Take the ball in your hands and straighten them at chest level, while keeping your shoulders straight and your back straight. Tighten your glutes and abs, then slowly lower yourself back until your back touches the floor. From this position, move your chin to your chest and slowly return to the starting position.
Exercise 8
Lie face up. Raise your hips and bend your legs. Stretch your hands with the ball in front of you. Bend your elbows and lower the ball to your chest, squeezing it tightly with your palms. Then stretch your arms forward, lifting your shoulders off the floor and straightening your legs at the same time. Hold for a couple of seconds, then come back.
Pilates – contraindications
As mentioned earlier, Pilates is a relatively harmless form of fitness, so it has no special contraindications. It is recommended to refuse from training in case of exacerbation of serious diseases, the risk of bleeding, high temperature, and completely untreated muscle and bone injuries (fractures, sprains, etc.). In addition, it is better not to do this exercise earlier than an hour after eating, when drinking alcohol, and also in the presence of severe pain from a previous workout. If you have any problems with the spine, pregnancy or serious injuries, before starting classes, first, nevertheless, you should consult a doctor.