What is Pilates? This is an exercise system developed by Joseph Pilates and named after him. This technique has recently appeared in Russia, but has already become quite popular. Many Hollywood stars, famous dancers, athletes and other people who want to keep themselves in great shape and take care of their health are engaged in this system.
Not everyone knows that such a Pilates, although this system has been around for almost a hundred years. Since its inception, it has changed significantly, but its essence remains the same - it is a system of control of mind and body. The exercises are planned in such a way that all muscle groups are involved. At the same time, Pilates is not based on a large number of intensive exercises, but on quality and concentration on certain parts of the body.
Pilates features
What is Pilates? These are exercises for the whole body that develop mobility and flexibility. Thanks to this technique, your body will again feel light. This type of training is considered the safest, since the exercises gently affect the muscles, but at the same time strengthens and tones them.
Pilates strengthens not only the body, but also the spirit. The muscles of the body are controlled by the activity of the brain. The system is suitable for almost everyone: men, women and adolescents. You can do it with a fitness trainer or on your own at home. At the same time, the level of your physical fitness does not matter, as these exercises are less traumatic. After spending 10 minutes on Pilates, you will get an excellent result. Even pregnant women can deal with this system! Moreover, the exercises develop the muscles of the pelvis, that is, it is an excellent preparation for labor. And after the birth of the baby, this technique will help to quickly return to its previous form.
What exercises does Pilates include
Stretching, strength, and proper breathing - these exercises explain what Pilates is. The most important thing when doing this technique is to avoid mistakes in movements and breathing. In the process of performing exercises, stabilizing muscles and deep abdominal muscles are involved, which are practically not worked out in the classroom with power or classical aerobics.
Pilates affects all body systems. If you are trying to restore proper posture, strengthen motor and stabilizing muscles, then you should find out what Pilates is. This is an ideal technique for those who work a lot at the computer or spend a lot of time in a sitting position. For them, Pilates is the perfect solution.
Types of training in the Pilates system
There are three possible training options for the Pilates system: training with special equipment, exercises on special simulators, or regular training on the floor. Remember that all exercises should be performed smoothly, slowly, concentrating and controlling the technique of their implementation.
Pilates for the press
The Pilates exercise system acts on the stabilizing muscles, therefore, as a result, you will get the correct posture, perfect abs and a decrease in the volume of the whole body. Before the start of classes there is no need for a special warm-up, just walk for five to ten minutes, breathe and you can begin to perform exercises.
To strengthen the abs, buttocks, inner and outer thighs, the following exercise is suitable: lying on your back, you need to raise your knees at a right angle. Feet need to be folded into the footprint, socks pulled. In this position, your knees should be outward. Arms extended along the body, trapeze relaxed.
Now you can start the exercise itself - legs stretch out gently at an angle of 45 degrees and at the same time straighten them, tear off your head and shoulders from the floor. Fix the body at the point of maximum twisting, then strike five times with your hands in the air with your palms up five times, and another five with your palms down. Then lower to the starting position, repeat the exercise again. As a result, you should get a hundred punches.