Joseph (Joseph) Pilates is the creator of a unique set of exercises named after him. And they are unique in that they are performed consciously. What prompted him to create this system?
The Story Of Joseph Pilates
Joseph grew up a very sickly and frail boy, who was constantly teased because of his physical form. These jokes were the impetus for working on strength and endurance. The basis for the lessons was the physical strengthening system that was used in ancient Greece and Rome, various oriental practices and yoga. Despite the fact that Pilates was self-taught, this did not stop him from achieving excellent results.
Subsequently, Joseph Pilates revised his system of exercises towards more intensive work on breathing, flexibility, and focusing on exercises. The first on whom the exercise system was tested were prisoners and exiles. Later, when Joseph was transferred to the hospital by a doctor, he began to deal with those who were there, equipping their beds so that it was more convenient for them to deal with. It is these hospital beds that have become the prototype of simulators.
Arriving in America, Pilates, together with Anna Clara, opened a studio where he taught his system of exercises. After some time, his name became famous throughout the country, many dancers began to practice according to his recommendations. His classes were considered not only a great way to recover from injuries, but also significantly improved physical performance.
Joseph Pilates died when he was 83. Until the very end, he continued to be an energetic, athletic, and cheerful person. Later, his system became known throughout the world.
Pilates in books
In this sports area continues to be one of the most famous books of Joseph Pilates. Although many years have passed, it does not lose its relevance. Why? Because who else but the creator of these physical exercises can best tell about the principles and purpose of his method?
Posted by Joseph Pilates "Return to Life" in 1945. The author with the help of this book wanted to convey to people the meaning of his exercises - a healthy lifestyle, which begins due to the awakening of the body through conscious activities. The main goal is to help people achieve good physical and spiritual health.
The essence of the Pilates method
The Joseph Pilates system is a unique set of exercises based on the interaction of the mind and body, i.e. they are all performed consciously. These classes are absolutely harmless, and people with varying degrees of physical fitness can perform them.
Exercises developed according to the Pilates system help to get rid of unnecessary movements, improve posture and have a beneficial effect on all muscle groups, even those that are not used in everyday life. All this is achieved by self-control of all movements.
Pilates Principles
- Proper breathing.
- Focus on exercise.
- Control over the exact execution of tasks.
- Smooth movements.
- Regular classes.
During Pilates classes, the emphasis is not on the number of exercises performed, but on how well they are performed. The transitions between exercises are not sharp, but smoothly flowing into each other, which eliminates jerky movements, because of which you can incorrectly complete the task. Thanks to concentration, accurate exercise is achieved, which ensures the interaction of the body and mind.
Pilates exercises
The exercises developed by Joseph Pilates are aimed at strengthening the abdominal muscles, back, improving posture, developing smoothness, graceful movements and work on coordination. The following are examples of exercises:
- “Boat” - you need to sit down with your feet on the floor so that your legs are the width of your pelvis. Clasping your hips with your hands and straightening your back, you need to raise your legs parallel to the floor and stay for a short time in this position. Then, slightly rounding his back, lean back. Repeat several times.
- “Planck” - you need to get on all fours, making support on the forearms, knees are in line with the hips. Having straightened up, you need to take it back and put your legs on the toe alternately. The body should resemble one straight line, starting with the top of the head and ending with the feet. On inspiration, you need to raise your hips, the pose will resemble a dolphin. Holding on for a short time, as you exhale, return to your starting position.
- "Mermaid" - sitting on the right thigh, you need to bend your knees. The support will be the right hand, which must be placed at a certain distance. Do not bend the arm at the elbow, the left hand is in a free position. On inspiration, push off with your right hand, raise your hips, left hand raised up. The pose should be like the letter "T". On inspiration, you need to return to the starting position. Repeat the exercise several times in each direction.
Exercise examples were written so that the reader could imagine the Pilates system using concrete examples. In each exercise, all muscle groups are involved, statistical elements and proper breathing are used.
Tips for just starting out
Although it seems that this system is simple, it has very important nuances that many beginners do not know about or consider them unnecessary.
- Breathing - you need to breathe with your chest, trying to expand the ribs as much as possible, while the muscles of the press are contracted.
- The press is constantly in tension.
- It is necessary to take the correct position in order to exclude incorrect execution.
- Keep your head straight.
- We must try to stretch the spine from the tailbone to the crown.
Joseph Pilates gave the world the opportunity to do physical exercises without grueling training and thoughtless repetition of movements for the trainer. The complex of classes according to his system relieves not only the body, but also the mind from everything unnecessary. After training, you feel harmony and peace.