For a person of the current millennium, health care has become not just a standard of living, but a necessity dictated by environmental conditions, the development of new technologies and a high life rhythm. It is worth relaxing a little and not paying proper attention to your physical condition, as the immunity immediately decreases, the metabolism is disturbed, and extra pounds appear. These changes entail a number of diseases, the treatment of which can later stretch out for an indefinite period.
Today, all conditions have been created so that anyone can take advantage of the opportunity to regularly engage in their physical development. A huge number of special techniques for recovery and weight loss allow you to do this with minimal financial and time costs. Each person can choose the path to a healthy lifestyle, which is the most effective and comfortable for him. However, those physical activity complexes that have undergone many years of trials and helped many people are more credible. It is to such systems refers Pilates exercise system.
Where did the Pilates system come from?
This system has become popular in our country relatively recently. And, like many other things, she gained her fame thanks to the demand among pop stars and other public celebrities. Lightning-fast distribution of the system in circles of people who are not indifferent to their health, due to its effectiveness and focus on the exercises. Meanwhile, the system is over a hundred years old.
This set of exercises received its name in honor of the person who invented and developed it – Joseph Hubert Pilates.
In 1880, a very weak and sickly boy was born in a small German town located near Düsseldorf. It is hard to imagine that single-mindedness, perseverance, and careful attention to his own body helped little Joseph overcome such diseases as rheumatic fever, asthma, and a whole bunch of other diseases. Already at the age of fourteen, thanks to his own system of exercises, the young Pilates had excellent health, the body of an athlete and the appearance of a model.
When Joseph immigrated to the United States in 1926, his famous system gained new fans and supporters. It was from there, from America, that this method of training the body began its victorious march around the world. Despite some transformation and adaptation to modern reality, the Pilates system, to date, still relies on those dogmas that have been proposed by its author.
What is the Pilates system
Today, many people want to find out in more detail for themselves what Pilates is, what benefits the system brings and who can work on this program. Like any complex of physical exercises, the Pilates system is based on a certain load that a person experiences during physical education and sports. However, in this complex there are several significant differences from other systems, due to which Pilates has become considered unique.
First of all, since pilates exercises are performed slow, measuredly and smoothly, getting injured during exercise is almost impossible. The main goal of the system is to teach to feel your body, to feel every muscle and every bone. As you master the technique, you will be able to learn how to manage not only your own well-being, but also independently “mold” yourself the body you have always dreamed of.
The basis of the system consists of exercises for the whole body, developing flexibility, mobility and strengthening the transverse and rectus abdominis muscles, which Joseph Pilates called the “framework of strength.” The combination of proper breathing with smooth, focused movements allows you to gently and consistently strengthen the muscles without building muscle. At the same time, those muscles that you did not even suspect are included in the work during the workout.
The soft and, at the same time, consistent, deep impact on the body as a result leads to amazing achievements, if you follow principles of pilates system:
- proper breathing
- conscious concentration
- constant control of the “strength framework”
- smooth and soft movements
- exercise routine
Being engaged in Pilates under the guidance of a competent coach or just at home, you can strengthen your body, lose weight and get rid of many diseases.
Why and who needs this system of exercises
Pilates exercise system can be confidently called one of the most effective and safe systems. Perform complex can people of any gender and age, regardless of their physical fitness.
In addition to the general healing of the body, Pilates can solve such health problems as: headache, spinal injuries, osteoparosis, osteoarthritis, back pain, stress, etc. In addition, physicians around the world actively use this system during the recovery period of patients who have suffered severe injuries.
Very popular Pilates for weight loss.
Applying a special complex can purposefully correct the figure, getting rid of extra pounds in the right places. Moreover, women who are preparing to become mothers can absolutely fearlessly engage in this technique both during pregnancy, strengthening the muscles of the abdomen, pelvis and lower back, and in the postpartum period in order to quickly regain their former slimness and beauty.
Catching up on the Pilates exercise system, many people, after some time, note a surge of strength, general rejuvenation of the body and the absence of negative emotions. It should be noted that the system contributes to the improvement of the brain and helps to develop intuition, logical thinking, memory, etc. In our fast time, such abilities are just a gift that anyone who aspires to improve not only the body but also the soul.
What is the advantage over other systems?
Many exercises are based on physical activity of the body. The Pilates system is also no exception and you will have to make some efforts to practice. However, there is a major difference that translates this system from the category of mechanical effects on the body, into the category of targeted body training.
The fact is that Pilates demonstrates A complex approach simultaneously to the whole body, and not to an individual muscle group. You do not train your back, press or legs separately, you train all this in a single complex.
The loads are distributed in such a way that the maximum amount of muscle mass is studied simultaneously. In addition, in addition to simply performing the exercises automatically, like, for example, training on simulators, all movements in pilates harmoniously complement each other and require concentration and concentration. A person who is engaged in this system feels very well with his body and consciously directs the necessary energy to restore the body or to get rid of unnecessary fat deposits in problem areas.
Tips for beginners and how to deal
Like any new thing that a person begins to do for the first time, the Pilates exercise system for beginners should start with a general introduction and introductory classes. To do this, use the services of a professional trainer or instructor. However, thanks to the Internet, today it is not at all necessary to visit the training hall in order to master the popular complex. If you wish, you can perform Pilates at home, not only by reading the sequence and technique of the exercises, but also by watching videos and photos.
Nevertheless, Pilates is considered to be quite complex in terms of its technique. In order not to negate all your efforts, try to stick ground rules, which are relevant, first of all, for beginners:
- pay attention to your breathing during your workout – breathe breast, trying to open the ribs wider during inhalation and minimize muscle contraction during exhalation
- constantly control press – keep it in tension throughout the session, drawing energy and spreading it to the whole body, all movements must come from the press
- follow the recommendations as accurately as possible take the correct position – an uncomfortable or incorrect posture can not only bring benefits, but also harm the body
- shoulders, during most of the exercises, must be omitted – this is of great importance for the formulation of proper breathing, since when the shoulders are lowered, the rib cage opens wider
- keep your head straight, without tilting back and without pressing chin to chest – when performing exercises on the floor or standing on all fours, this allows you to use muscle groups that are difficult to work out in normal conditions
- try to stretch the spine throughout all the exercises – you increase the distance between the vertebral discs, making your body more flexible and mobile
There are a number of recommendations that can give you a Pilates coach. It is enough to attend two or three workouts in order to clarify for yourself the basic rules and to be able to continue to perform Pilates exercises at home, without constant monitoring of the instructor.
Pilates slimming exercises
This system involves the use of three types of exercises: exercises on the floor, exercises on simulators and exercises on the floor using special equipment.
You need to train barefoot, choosing comfortable sportswear that will not hold down the body, cause discomfort.
For classes you will need a small mat and some room for movement.
If you wish, you can turn on quiet, calm music that allows you to tune in to work.
Sit on the floor, bending your knees and clasping your hips with your hands. Feet, at the same time, should be completely standing on the floor, feet on the width of the pelvis.
Pull the crown up, straightening your back. Tear off the feet from the floor and lift the ankles parallel to the floor. Stand for a few seconds in this position, controlling breathing. Take a deep breath, as you exhale, suck in the stomach, slightly rounding the spine.
The next time you inhale, straighten your back by repeating the breathing exercise first.
Sitting on the floor, bend your knees, lean on your forearms with your elbows under your shoulders. The socks should touch the floor slightly, and the legs should be tightly compressed.
Retract the stomach, take a deep, full breath and at the same time unfold the knees to the right side. When exhaling, straighten the legs at the knees, lifting them diagonally to the body. The next breath is accompanied by the return of the body to its original position.
Exhale and perform a similar set of movements, directed to the left.
Alternating exercise and controlling breathing, do a few repetitions.
Lying on your back, bend and lift your legs so that your ankles are parallel to the floor. Elbows should be separated to the side, arms behind the head.
Pressing your back firmly against the floor, pull in your belly. While inhaling, pull off your head, neck, shoulder blades from the floor. On the exhale, straighten the right leg (it will turn out at a 45-degree angle to the floor) and, without bending in the lower back, turn your whole body to the left side. On the next breath, return the body to its original position, without lowering the blades.
When performing the next breath, perform a similar movement in the opposite direction.
Exercise “Plank Pose”
Standing on all fours, lean on your forearms with your elbows under your shoulders and your knees on the hips.
Having straightened and having taken back, put on a sock consistently both legs. Feet should be pressed against each other. Straighten your body from crown to heel, take the Plank pose, forming a straight line.
Take a deep breath. Exhaling, lift the hips and lower the head, taking the dolphin pose. On the next inhale, return the body to its original position.
Exercise “Max foot”
Exercise is performed on the floor. Standing on all fours, straighten your arms and place your wrists strictly under the shoulder joints. The legs should be aligned with the hips.
Starting the exercise, gently straighten it, move it back and put both legs on the tip of the foot, keeping and keeping balance on the toes. Feet, at the same time, you need to keep together. Lowering the hips, you need to form a straight line, straightening from the crown to the heels.
When inhaling, the leg is lifted, while exhaling, the leg is lowered. Consistently alternating the right and left legs, the exercise is repeated several times.
Bending your legs at the knees, sit comfortably on your right thigh. With your right hand, lean on the floor, straightening your elbow and keeping your hand apart from the body for a distance of no more than 15 cm. Place your left hand, palm up, on your left knee.
While inhaling, push off with your right hand and lift your hips. At the same time, the left hand should be pulled up. Your posture should resemble the letter “T”. Smoothly exhale, take the starting position.
On the next inhale, repeat the exercise, changing sides. Perform the exercise alternately first in one direction, then in the other.
Pilates exercises on the ball
Lying on the ball, slowly walk your hands on the floor forward so that the ball is under the ankles. The body should be parallel to the floor, and the palms should be located under the shoulder joints.
Tighten the abdominal muscles and take a deep, smooth breath. On the exhale, raise the pelvis and, without bending the legs, roll the ball in the opposite direction to the hands. On the next inhale, repeat the exercise again.
Exercise “turns scissors”
Lying on your back, place the ball between your shins. Stretch your arms to the sides, placing them at shoulder level, palms down.
Bending your knees 90 degrees, lift the ball above the floor, holding it tightly with your legs. After inhaling, as you exhale, lower the legs with the ball to the right, without lifting the shoulder blade from the floor. On the next inhale, return to the starting position, and on the exhale repeat the exercise in the opposite direction.
Exercise “Stretching back”
Sitting on the ball, spread your legs wide and stretch your hands to the floor. Relax your back, neck and shoulder muscles as much as possible. Try to control your breathing, making smooth in and out breaths.
Exercise “Stretching press”
Sitting on the ball, walk in small steps forward, at the same time, slowly leaning back and lying down on the ball with the lumbar region. Put the head and shoulder blades on the ball, and spread your arms in different directions. The main points of your body, such as your head, pelvis and back, should be snug against the ball.
Relax your abs and lower back as much as possible, stretching slightly and controlling your breathing.
Contraindications for Pilates classes
As you could understand, the prohibitions and restrictions for practicing this system are simple. does not exist. All Pilates contraindications are reduced to one – do not do the exercises casually, inconsistently and thoughtlessly.
You should follow the basic principles of Pilates and make all movements smoothly, concentrating attention and controlling breathing.
In addition, we should not forget that no exercise of the system should cause pain. If this happens, you should stop training and consult with the coach.