Fitness / / March 28, 2016
What is Pilates?
PILATES - is now very, very fashionable.According system Pilates exercise Hollywood celebrities.Lessons Pilates are in solid Moscow fitness clubs, and, in some of them required many months of pre-registration.
Moscow discovered Pilates relatively recently, and in the US, "second homeland" author Joseph Pilates techniques , this new philosophy of training for us is popular for several decades.Today the "classic» practice Pilates along with his new species, no less effective.So what exactly is Pilates ?
Pilates & amp;Ballet
With age, our body becomes less and less obedient.Joints become accustomed to sedentary work and lose mobility.And what I want to again be as flexible and plastic, which you were a kid!If we had 40 years of age came to ballet class, nothing good of this would have happened.A lesson on the program « Pilates + Ballet" - just what we can save.
The program « Pilates + Ballet", a combination of two diverse movements - some cause muscles tocontract, while others are focused on their banner.According to the yogis, this technique causes the circulation of energy in the body and its accumulation.But power exercise makes muscles contract and in the manner of a sponge useless exude energy into space.I do not know how there about yogis, but after school you really feel the rush of a good mood, as though behind did not have a long, hard day's work.It is also important that many Pilates exercises improve posture.Your back will be straight, pain disappear.
First you under the guidance of coach do the series, consisting of simple plie, tandem and hand movements aimed at the development of balance and coordination.Then you proceed to the exercises that are performed on a mat and strengthen those muscles that are usually fitness unheeded.
Exercises , the disclosure of which we present here, it is useful to everyone.It stretches the muscles of the back of the thighs.The fact is that we all sit with your knees bent.This means that the long muscles that extend east to the rear of the buttocks to the knees, spend most of their days shortened.(Straighten the knee, and they are tensioned at once!).As a result, the muscles shorten the normal length and thereby creating imbalance in the hip joints."Hard", short hamstrings become a cause of lower back pain and even inflammatory processes in the abdominal cavity.All this was well known doctor Pilates .So he came up with this exercise :Pilates Exercise : leg lifting
Sit on the floor.Bend your knees, grasp the leg and pull your knees to your chest.At the same time your feet will be in the air, and you have to balance on his "fifth point".Keeping your back straight, slowly straighten legs, keeping himself for the lower leg.Complicated?Still would!I think at first you do not just once or twice "cheburahnetes" on the back.So your straight legs to form the housing Latin letter V. From this position, spread wide straight legs apart!Reconnect legs, then bend your knees and go back to the starting position.The feet remain on the weight!Immediately start the second repeat.
Pilates and problem areas
This program Pilates is a crash course, which quickly turn you into a Barbie.(We mean it ideal posture beauty).It is interesting that this technique was born the new wedding fashion to the open back.Slouching bride, of course, in such an outfit looks is not appetizing.Well, with this exotic option Pilates straight back flamenco singer can get hold of one month.A week later you'll walk proudly lifted her chin, and so easily and gracefully that you feel that you do not touch the ground.A magical experience!
This course combines methodological elements Pilates , taekwondo and ballet choreography.And all at a rapid pace!Because of this you will burn more calories and a lot of.An important feature of classes - ballet barre wall.At first glance it does not seem so intimidating as pancakes loaded rod, but in fact it is a real instrument of torture!This exercise tightens the muscles of the buttocks and legs.Pilates Exercise : plie on the toes
Stand up straight, one hand on the ballet barre, the other - at the waist.If you do not have my machine, hold the back of the chair.Heels together, toes apart.Inhale and expand the shoulders and tighten your buttocks and static press, chest forward.Rise on your toes and start to squat like a ballerina - knees apart.Approximately in the middle distance pause for 1-2 seconds.Attention!At this point, your back should be perfectly straight!Slowly descend even lower.As long as you feel better to keep the body straight does not go - he is leaning forward.From this lower position rise until the middle of the amplitude and again pause.Then again descend into a squat.Again, go up to the middle of ... Total of 8 squats, and then you can stand up straight.
Every single day in the world of fitness is born some new program that announced a panacea for all figure flaws.Then it turns out that most of these methods to be extremely stupid and useless.But the class of "the best of Pilates », which we have tested on itself, should be taken seriously.This program combines elements of Pilates , yoga, dance class and strength training.
This course is designed for women who dream of a model figure.They tried and strength training and aerobics, but the ideal was never reached.Experts see the reason is that the modern fitness ignores muscle strain.When you do the exercise with dumbbells, your muscles tense and shortened.The worst thing is that after a repeat muscle never regaining its former length.It is slightly shorter than before exercise and remains in this state for 2 to 3 days.This is exactly what prevents its growth!If combined with stretching tension, the figure can be transformed in a matter of months!
hour program includes the most effective elements Pilates and yoga.And is there a yoga?Many asanas - a complex power exercise.The alternation of postures and Pilates just the effect of the variable voltage and muscle tension.Training is exclusively aimed character.It selectively corrects the shape of the buttocks, legs, and tightens the press.And as an exercise:Pilates Exercise : plié ball
So, you need to stick bar, ie gymnastics stick and a rubber ball.Starting position: heels together, toes apart.Hold the ball between your knees.Grasp the top of the bar body, rising on his toes (heels still together) and lower into a squat - if you were going to sit on an imaginary chair.Then rise slowly.Do 3 sets of 12 repetitions each.
Main feature Pilates techniques - is that it "works" with your body complex. Pilates improves muscle tone, making your movements so malleable, if you were born right in the ballroom.Instead of pumping separately back, press separately, legs apart, you train the whole body at once.Agree, this is a significant difference.
In traditional Pilates have exercise, carried out on the mat, and exercises, which require trainers.Of course, special simulators, techniques developed by the author Joseph Pilates almost a hundred years ago.By the way, they are somewhat similar to the ancient instruments of torture.Interestingly, the surface of these simulators - unstable, so you have to constantly strive to maintain balance.Thus, the work joins the mass of small muscles, which you in the ordinary course of training not even remember.The most simple exercise in these simulators require you to maximum concentration.It's not that turn the ergometer pedal and simultaneously retell news girlfriend.
have to sweat on the mat, in the so-called training «Mat Work».It describes only one exercise , which is certainly useful to you.In appearance it is very simple, but some deadlift given a lot easier.Many people believe that training on simulators and on the mat - two very different techniques.But it is not so.Both are necessary to practice as a whole.By the way, here's a tip: if you decide to try «Mat Work», pre-find size of the group.It should not be more than 10 people.If you have to share the attention of the trainer with 30 colleagues, nothing good will come of it.
We strongly recommend to combine Pilates with your usual fitness training.Our muscles are composed of two layers of muscles - the surface and interior.At the gym you shake surface.With Pilates you will work through the so-called deep layer of muscles to exercise that power , as a rule, do not "get."And it is very, very helpful.In addition, you make friends with your body and learn to feel it, become elegant and graceful ....In short, it's worth it!Pilates Exercise : rise straight leg
Take the supine position.Pull your knees to your chest and grasp the ankle itself.From this initial exercise grasp hold of the ankle of one leg and straighten it over.The other leg too flatten, but keep on weight along the floor.Pull the leg to snatch a rapid head movements - again!two!Change legs and then tighten to the head - again!two!Make 5-10 "double" of repetitions on each leg.
Pilates: why and how
Pilates - the perfect addition to your workout routine.The lessons will make you flexible and graceful.Besides Pilates classes have a great anti-aging effect is not explained by science.By the way, yoga, stretching, practitioners also look younger.Through Pilates you will come back a dizzying sensation of lightness of the body, which was in your youth. Pilates - the most effective and safest method of stretching.She stopped far behind all other similar methods, even those that came to us from the ancient Japanese martial arts.
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06, 04, 2016