Pilates - what is it? Pilates for Beginners: Exercises

Today, Pilates is considered one of the most popular forms of exercise. by this technique classes are widely used in all on one level fitness center with other power loads, as well as dance studios and clinics that specialize in the recovery and treatment of the musculoskeletal system. Pilates - what is it and what are its advantages over other physical activities? The uniqueness of this technique is that it is considered to be completely safe, but its main purpose is the training of human to feel your body and affect it.

Pilates - what is it? Basic concepts and classification

Pilates - a set of static exercises aimed at developing flexibility and mobility, combined with correct breathing and keeping the body in balance.

The main objective of Pilates is the interaction of all muscle groups, ligaments and tendons. This contributes to strengthening muscle tissues of the body, ligaments increase elasticity, lifting mood and mental state.

A special feature of this method is the realization of the action during the exercise, the maximum concentration and the concentration of the brain, which provides and controls all of the body work.

Pilates - what is it? Pilates for Beginners: Exercises

The positive aspects of such training is the smoothness and continuity exercises. The absence of imbalance and overvoltage caused relaxation condition in unused muscles.

There are three types of Pilates:

  • Activities on the floor.
  • Training on a simulator.
  • Pilates exercise with special equipment.

Benefits of Pilates

A large number of advantages has the youthful look of fitness like Pilates. What is it and what are its advantages?

  1. The subconscious control of the body and the development of motor coordination.
  2. Performs rebalancing of the muscles around the joints and restores the natural curvature of the spine.
  3. restores neuromuscular balance.
  4. No age and sex contraindications.
  5. Ideal replacement gymnastics after the trauma of the musculoskeletal system.
  6. Strengthens and at the same time building up muscle mass and increases its strength.
  7. Prevents pressure sores and swelling of the lungs of bedridden patients.
  8. The ability to adjust the load depending on the physical abilities of the person.
  9. In conjunction with the body is trained and restored emotional state.
  10. The possibility of employment at home.

The fundamental principles of

Pilates method is based on the principles of engagement maximum number of muscle fibers during exercise. In order to exercise brought significant benefits to the body, it is necessary to observe the basic laws of such methods as Pilates. What is it and what is their point?

Pilates - what is it? Pilates for Beginners: Exercises
  • Integration - focus. During the lessons should be to focus both on the muscles involved, and the body parts that do not move.
  • Intuition - muscle control without strain. The ability of the appearance of pain or feeling discomfort modify the exercises.
  • Centralization - the creation of "centers of power", the formation of muscle power press, lumbar and gluteal muscles.
  • Visualization - activation of muscle bundles at the subconscious level. This principle makes it possible to get to the complex anatomical system and to study the most distant and tiny muscle fibers.
  • The smoothness and continuity. Each exercise has a start point and end. The essence of this principle is a smooth transition between movements.
  • Accuracy - promotes efficient operation of the muscular tissue of the body. Compliance with all the rules will increase the efficiency of training.
  • Proper breathing - the natural rhythm of ordinary human breathing during exercise. Calm breath through the nose, exhale through the mouth smooth.
  • The regularity and stability. Classes are held 3 times a week, preferably at the same time. It is not recommended to do long breaks.

Gymnastics for beginners

What features exercises for beginners pilates system? What is it and what points need to pay attention? The correct technique perform all the exercises depends on the effectiveness of training.

Pilates for beginners is a large number of advantages over other varieties of fitness. The lack of physical preparation will not prevent muscle fibers tighten abdominal and back muscles at the expense of such training.

The main thing you should pay attention to beginners - it's working out, before proceeding to the main part of the studies, the main stand and breathe.

Pilates - what is it? Pilates for Beginners: Exercises

In the main body of the rack housing must be perfectly smooth and flat waist. Breathing should be done slowly and quietly due to the chest. Correct technique exercises and will allow to get from Pilates maximum health benefits.

Basic exercises:

  • Warm.
  • Spinal Twist in a vertical position.
  • Planck.
  • abdominal exercises.
  • Planck.
  • Mahi feet.
  • Stretching.

To help learn the proper technique more complex aerobic sessions allow these basic exercises. Pilates is not just one of them. But the more difficult exercises you should not include training for beginners.

How to lose weight with Pilates?

Pilates - what is it? Pilates for Beginners: Exercises

In recent years, there have been several versions of a gym as a Pilates for weight loss. Using a fitness training system in conjunction with other law enforcement and physical activity can be considerably faster to get rid of the extra kilograms and centimeters. Exercising for weight loss Pilates - what it is and how it acts on the body?

In the course of the exercise strengthens muscle tissue, increases the tone of the whole body, and that is exactly what is needed to speed up the process of metabolism, promotes active weight loss.

Slimming Pilates for beginners is a separate area of ​​fitness. There are special aerobic session, under which the body burns more than 600 calories per workout.

Use during training additional sports equipment, such as dumbbells, balls, expanders and fitball, allows not only to diversify the training process, but also to strengthen the physical strain on the body, which leads to a tightening of the muscles and burning fat.

Doing the exercises, it is recommended to include in the training process of cardio. This will not only accelerate the process of burning fat, but also to strengthen the cardiovascular system.

from yoga Differences

Yoga - a system of spiritual self-improvement through the implementation of various asanas. In this system, all of the exercises are done on the static loads of muscle tissue. The main purpose of yoga is to stretch and strengthen the muscular system due to static methods of fixing the body in different positions. Most attention during yoga class given back muscles, stretching the spine, the development of the ability to relax and concentrate.

Pilates - this is one of the types of fitness, which is designed to develop the skills of strength and endurance. When Pilates exercise is the main area in the abdominal and back muscles. The main goal of Pilates, unlike yoga - is to strengthen the muscles and bones of the decision and muscle bundles into place.

Pilates - what is it? Pilates for Beginners: Exercises

Also, the difference between Pilates and yoga is the breathing technique. breathing function in Pilates is to enrich the organism oxygen and yoga adds to it the ability to control the body.

Exercises to develop muscular strength and endurance, are the basis of this type of gymnastics as Pilates. Yoga, in turn, focused on spiritual development and interaction of the body and mind.

The differences between these types of gyms available, but they are with each other and are somewhat similar. Understand all the nuances and choose for themselves the most appropriate training system, you can safely proceed to the training process.

Base

Pilates - a basis of a healthy body. Systematic exercises complex will regain muscle tone and to overcome the extra centimeters and kilograms. The main rule of successful training - this is the correct execution of each exercise. Pilates works the muscles, stabilizers, and this contributes to the acquisition of a flat stomach and perfect posture in a short time.

Pilates - what is it? Pilates for Beginners: Exercises

The basic Pilates exercises

  • "A hundred." Lying on the floor, lift your legs straight up to 45 degrees, at the same time tearing your head and shoulders off the floor. Hands flat, located along the trunk. At the 5 breaths make punches 5 palms up, on exhalation 5 strokes palms down by air. Number of sets - 10
  • "penknife". While in the horizontal position smoothly and slowly bend the first leg of the knee at 90 degrees, then pulling them upwards perfectly smooth. Taking your pelvis off the floor, lift your feet up as much as possible twisting the body forward.
  • Traction neck. Sitting on the ground, the torso is 90 degrees. Gently and slowly are drawn hands to the feet, bending the body as low as possible.
  • Stretching the spine and legs. We are in a sitting position, one leg bent at the knee, and the other cant body. The slopes should be alternated on each leg.
  • "The Little Mermaid." Sitting on the hip, you need one hand to lean on the floor, slowly lift the body, forming a perfectly straight line from head to toe. Exercise is repeated on each side.
  • feet Circle on weight. Starting position lying on the floor. Lifting legs up to 45 degrees in the air draw circles. First in one direction and then the other. Feet held through the press and do not allow contact with the floor.
  • Rotate. Sitting on the floor, legs should be drawn up and connect, socks breed. Upper limbs are raised to the sides and up to shoulder level. Smoothly pivoting left and right with lock for a few seconds at the far point.
  • Rolls. We sit on the buttocks, lower limbs bent at the knees and pressed against his chest. Making the rolls back and forth.
  • "Pendulum". While in the horizontal position on its side, should tear leg swings up and implement. At each lower limb should be done at least 20 strides.
  • Shoulder Bridge. Lying on the floor. Legs bent at the knees, pull up to the buttocks. Gently raise a basin on the floor, forming a bridge. We perform the upper fixing point amplitude at 5 breaths.
Pilates - what is it? Pilates for Beginners: Exercises

Pilates for beginners consists of basic exercises. Understand and learn to perform them in compliance with all principles, you can proceed to more complex exercises.

Gymnastics Pilates: Comments

How many people, so many opinions. This subspecies of fitness like Pilates, has a number of positive reviews. Systematic studies will allow to acquire good posture, flexibility and endurance. It is impossible not to assess the impact of Pilates on the body during pregnancy and preparation for childbirth. Reviews mummies are based only on the fact that the classes help strengthen your back and prepare the body for labor.

His technique is designed for people with any physical training and even injured body. Intense physical training is required. Pilates consists of a whole range of different exercises. Therefore, they can be selected individually for each person's state of health. Get toned body, having worked all the tiny muscles that allows a system such as Pilates.

Reviews of this form of fitness are only positive information. Athletes who want to build muscles and gain muscle mass, such a training system will not work. And wishing to create a slim, toned, healthy and beautiful body can not do without a gym as Pilates.