Pilates for Beginners

Pilates is a whole complex of exercises, in which, in contrast to classical fitness, deep muscles are involved. This complex develops joints, providing them with flexibility and mobility, relieves tension both physically and psychologically.

Pilates gymnastics is very popular all over the world, it can even be said more that this is one of the most common fitness programs for today. This system of recovery has more than a hundred years. But, despite such a venerable age, these exercises are relevant today.

Pilates for beginners is the surest way to regain lost form, to get rid of excess weight. In addition, with the help of this gymnastics you can get rid of back pain, quite successfully fight with arthritis, remove the postpartum abdomen.

But before you start studying under the Pilates for Beginners program, it is desirable to understand the basic requirements that are imposed on this complex:

- First of all, the clothes for the classes should be free and comfortable, in no case should the movements be restrained;

- You need to do barefoot;

- do not eat anything an hour before and after classes;

- You need to learn how to correctly and effectively perform all the exercises for beginners, and only after that it is allowed to go to the first level of complexity.

Well, now, let's analyze, directly, the exercises of the fitness system "Pilates for beginners". Each of them must be performed within one minute and at least ten times. Do all you need smoothly, no sudden movements, and in case of fatigue stop immediately. Immediately it can be difficult, but then you are drawn in, get used to, and the muscles will become more trained. Pilates for beginners will strengthen the spine and the press, and you will be able to move to a higher level.

You need to start with a warm-up:

- the position lying on his back, pull his knees to his chest, clasping them with his hands. We nurse the abdominal muscles, do it gently and deeply inhale and exhale;

- lying on his back, arms at shoulder level, abdominal muscles tense, knees together. We turn them to the right and to the left, do not forget about the deep breath and exhalation.

In these exercises, all the stress is directed to the abdominal muscles, but the muscles of the back are also warmed up well.

After the above-described stage of warming up the muscles, we proceed to the following exercise:

- lying on the back, head under the pillow, legs bent at the knees, hands under the head. Breathe - and on a deep exhalation, lift the upper part of the body, then again inhale - and return to the starting position.

The main thing in performing this exercise is that the stomach should be in a uniform tension. Muscles of the upper part of the trunk participate here, and the hands should be completely relaxed.

Strengthen the muscles of the lower abdomen as follows:

- lying on the back, a pillow under the buttocks, legs raised, bent at the knees, hands behind the head. We draw in the belly and raise the hips, while taking a deep breath, then returning to the starting position.

In this case, the abdominal muscles are again strained. The head and arms should be relaxed. These Pilates exercises at home are very convenient. They are understandable and uncomplicated, since they are intended for beginners. At first glance they may seem simple, but do not overload yourself, especially at the initial stage. Do not bring yourself to fatigue.

Gymnastics Pilates - a means of maintaining the figure and the body as a whole in good condition. Thanks to the exercises, deep muscles are worked out that are hard to force to work with conventional aerobics.

Gymnastic exercises of the fitness program "Pilates" are unique in that they are suitable for everyone, regardless of the weight category, and even those who are prohibited from weight training. This gymnastics is used even for the rehabilitation of patients after severe operations.