Pilates Exercises - Fitness for Those Who Do not Stand on the Site

"Health is the first component of happiness" D. Pilates

Pilates is a system of exercises for the body and soul.

This type of fitness was developed by a German doctor, sportsman and general Joseph Pilates. Initially, the Pilates method was used to rehabilitate the wounded during the hostilities, then Hollywood actors addressed her.

The peculiarity of pilates is the combination in it of the western and eastern elements of fitness and philosophy. Great attention is paid to stretching, development of joint flexibility, deep and superficial muscles, elasticity of ligaments and endurance training. Pilates are complex.

For all the seeming softness of the exercises, they have no less influence on the body than other types of training.

Pilates exercises are fitness for those who love movement, development and constant changes. These are classes for those who do not like to stand in place in all senses of this expression. And for those who would like to delay time: Pilates helps to preserve youth. The reasons for this remain a mystery to science. But it is recognized that those who systematically engage in pilates look much younger than their years. It is believed that the clues lie in the beneficial effects of complex stretching. After all, yogis also stay longer young.

Unlike conventional exercises, Pilates exercises are not built on endless repetitions of the same movements. Here the repetitions are reduced to a minimum. All movements are designed to pull the weak muscles up to the level of the strong ones . Pilates is graceful and plastic.

Pilates exercises : the main types

• Normal workouts on the floor.
• Training on the floor with special equipment.
• Training on special simulators.

Pick up the complexes of exercises for everyone who wants to do Pilates professional coaches.

Rules of Pilates:

• Focus on the exercises performed;
• Deep cyclic breathing of the abdomen (and not superficial chest);
• Focusing on those muscles that develops the exercise;
• Quality of performed exercises;
• Regular exercise.

The Pilates technique uses almost all muscles at the same time in exercises . Here are found unique combinations that allow you to use the muscles of the back, legs and the press in one exercise, training at once the entire body. One of the fundamental principles of Pilates is complexity . As a result of training increases tone, the movements become plastic.

Pilates exercises for beginners are gentle, for more prepared people there are exercises of a complicated version.

Pilates exercise complex

"A boat".

Sit down, bend your knees, put the feet on the floor, spread your legs a little. Embrace the hips with your hands. Straighten your back and stretch your crown up. Raise your legs so that your ankles are parallel to the floor. Deeply inhale, then draw in the belly and, slightly rounded spine, bend back. Straighten your back on a new breath. Repeat several times.

Cann-kan

Lie down, lean on your forearms, your elbows should be under your shoulders, bend your knees, socks easily touch the floor. Draw in your stomach, inhale air and turn your knees to the right. Exhale, straighten your legs diagonally in relation to the body. Inhale and take the original position. Repeat the movement, but in the opposite direction. Perform each several more times.

"Crisscrossing

  Lying on your back, bend your legs and lift them so that your knees are over your hips, your ankles are parallel to the floor, your hands are taken behind your head. Pull in your stomach, pressing your back to the floor. Raise head, neck and shoulder blades slightly upwards. Inhale. Exhaling, straighten the left leg, holding it at an angle of 45 degrees to the floor. Then unfold the upper part of the trunk to the right, without bending in the lower back. Inhale and take the starting position, without lowering the blades. Legs change and execute movement in other party. Carry out several times in both directions.

"Pose Plancks"

Do not get on all fours, lean on your forearms, your elbows should be under your shoulders, and your knees - in line with your hips. Pull back your straightened leg, placing it on the toe. Then the same with the other foot. The body should stretch into one line (Planck's posture). Inhale. Exhaling, raise your hips. The head should be lowered, but not touching the floor. Exhaling, return to the Planki position.

"Mermaid"

Sit on the hip (right), bending your knees. Lean on the floor with your right hand, the elbow is even. Place your left hand on the left knee, the palm is open upward. Inhale, push with your right hand and lift your hips so that your shoulder is over your wrist. At the same time, pull your left arm up. Inhale and sink to the floor. Repeat several times in different directions.

"Turning the hull"

Stand straight, arms apart in the arms at the height of the shoulders, palms down. Inhale, drawing in your stomach. On exhalation, turn the body to the right, keep the pelvis and hips still. Inhale again and go back. Then turn left. Execute several times.