Pilates - exercises for beginners, technique

Pilates - what it is, when it is used and how effective it is, is beginning to interest more and more people.

Doctors and fitness professionals actively recommend this sport to beginners as a way to combat excess weight and back problems.

Pilates in fitness - what is it?

The "Pilates" technique was invented by the German physician Joseph Pilates back in the 20th century. This is a combination of exercises for the whole body that affects the entire body and its systems at once. Initially, his technique was used to rebuild soldiers during World War II, and to prepare dancers, acrobats and athletes for performances.

And only in the 21st century did it reach Russia. Today, many fitness clubs offer a wide range of Pilates classes for those who want to get in shape, improve their body condition and strengthen the nervous system.

How is it useful

This technique differs in that it is suitable for every person, regardless of the level of training, age and health. Even many pregnant girls resort to this system, since it has a beneficial effect on the formation and development of the fetus, and also helps to strengthen the muscles of the back of the abdomen and pelvis, which is very important during this period.

Doctors say Pilates is a great support for those doing mental work. This combination of exercises allows you to relax after a long day of work, relieve tension and restore energy. A charge of cheerfulness and positiveness will be provided the next day.

This system implies control over breathing and concentration. Successful application of the technique will help improve brain function, relieve stress and strengthen the nervous system.

Pilates will definitely be useful for those who want to lose a few pounds and bring their figure into the desired shape. By targeting the hips, back, abdomen and chest, exercise helps to strengthen muscles, as well as build strength, flexibility and endurance.

How Pilates Is Different From Yoga

The main difference between these techniques is their purpose. Yoga is used more to restore a spiritual state than a physical one, while Pilates, on the contrary, is used to strengthen muscles and heal the body. In addition, yoga was created many centuries ago by the Patanjali Indian.

This is a whole system that has evolved for thousands of years. Pilates - what it is - became known only at the beginning of this century, this complex can be considered quite new.

Who is Pilates shown to?

Joseph Pilates, in his description of his system, clearly stated that this technique is intended for recovery after severe injuries and operations. The indication for the beginning of classes is the initial degree of arthrosis or scoliosis, but in this case, you will need professional support from a trainer who can correctly set the movements.

Doctors believe Pilates can help those with headaches as well. It is not as powerful as medication, but it can help reduce pain.

Parents should pay attention to this system, since children spend a lot of time at the desk, which affects the spine. Light physical activity can help prevent the development of many diseases associated with the spinal cord.

Weight loss Pilates program: is it effective?

Despite the fact that this type of fitness is slow and smooth, it is possible to lose weight with its help.This system affects all problem areas, forcing the muscles not to grow under a layer of fat, but to strengthen. Breathing control is necessary for the blood to be enriched with oxygen, "accelerating" the metabolism.

It is important to eat right. Eating large amounts of junk food shouldn't expect overwhelming effects from exercise. Therefore, for the best results, it is worth using an integrated approach. For a month minus one clothing size is guaranteed.

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Types of Pilates

Since its inception, the system has been somewhat transformed. Today, this technique can help everyone in the fight against many ailments.

Lessons on the floor

All exercises are performed while sitting and lying down. This program focuses on concentration and exercise with the deep muscles to strengthen the back and improve posture.

This system allows you to work out the whole body, making it more elastic and toned, as well as relieve tension and improve flexibility. The advantage of this type of Pilates is that the risk of injury is minimal.

Training on simulators

This kind of training helps to achieve results that cannot be obtained with regular training on simulators.

By doing Pilates on special equipment, such as a Cadillac, a reformer, or a chair, you work different muscle groups deeper and more intensely.

Classes with special equipment

Sports equipment is also used for training, such as rings, resistance bands, dumbbells. This type of training affects the muscles deeper, giving a greater effect.

System complex advantages

Many experts believe that Pilates is a body shaping tool that gives the most striking effect if you approach it in a comprehensive manner. Using various types of training, a person works out each zone most effectively. A comprehensive Pilates system will help you to quickly tighten the body and get in shape.

Basic principles of Pilates

When training with this technique, it is very important to adhere to several principles in order to achieve the desired effect.

Breath

Breathing is a very important part of this technique, so it needs to be approached with special attention. During daily life, people use either chest breathing (expanding the chest when inhaling) or abdominal breathing (when the belly is inflated).

During Pilates, an important task is to fill the lower part of the lungs with air so that you can feel your back arching, the main thing is to breathe in the same rhythm as usual.

Concentration

Another principle that characterizes Pilates, what it is, is concentration. This is a means of creating a connection between body and spirit, without it it is impossible to achieve concentration of attention on something specific. With the successful implementation of the technique, it is possible to feel the work of each muscle and realize what is happening with the body.

central part

There are three main areas called the center of Pilates: the abdomen, pelvis, and back. The muscles of these areas serve as a kind of framework, so working with them and improving their tone can easily improve posture, reduce the load on the spine and get rid of problems in the spinal region.

Clarity and control

The higher the level of control over your body, the less often mistakes occur. By focusing on a specific area, it will be possible to accurately perform the exercise, and later repeat it several times without undue stress on the body. Subsequently, the entire training will take place error-free and without much mind involvement.

Smoothness

This technique implies the smooth execution of all elements, as well as the transition to a state of rest without changing the rhythm of breathing. All movements during exercise should be unsharp, but at the same time, the muscles should not be relaxed. Moving from one position to another, it is very important to ensure that the center of gravity does not change and that all movements remain elastic.

Relaxation

It is important to turn off your mind during class and completely relax. In this position, the concentration of attention on the necessary zones improves, breathing does not go astray, and a deep effect on the muscles occurs. This technique was created in order to improve the physical and emotional state at the same time.

Regularity

As in any sport, regularity plays a very important role, since after practicing Pilates just a few times it is impossible to expect a stunning effect.

It is ideal to train 3 times a week, trainings carried out less often cannot give 100% of the result.

Contraindications

Despite the versatility, there are contraindications to classes:

• Temperatures above 37.5 degrees can reduce coordination levels, increasing the risk of injury.
• Many people think, hearing the word Pilates, that it is such an excellent tool for relaxation and relaxation, but those who suffer from mental disorders will have to refrain from exercising, as they imply complete concentration, which is impossible with such a disease.
• Despite the fact that this program was developed as an aid in the recovery of the musculoskeletal system after injuries, it can only be resorted to after complete recovery, otherwise relapse is possible.
• In severe forms of scoliosis, osteochondrosis and arthrosis, it is also impossible to practice Pilates, since the body cannot withstand even the most delicate and soft loads.

Pilates equipment

It is very important to use quality equipment during training, as it guarantees the best effect and reduces the likelihood of injury, so you need to be careful when choosing it.

Roll (roller, cylinder) for Pilates

When choosing a roll for training, it is important to pay attention to the following criteria:

• material and its density,
• surface structure,
• the size.

Rollers are often made from either foam or rubber. The latter are hard and heavy, which means an increased impact on the treated area. For those who are just getting started, it is recommended to start with light rolls, gradually increasing their density.

An indicator of poor equipment will be its deformation during use, which will lead to loss of performance or even injury, so only high quality rollers should be purchased.

Preference should be given to rolls with a smooth surface, since during classes they help to evenly affect all zones. However, those who want to get a stronger effect should pay attention to textures, since they have a more intense effect on the muscles.

Long rollers go well for working out large areas such as the back, belly. Smaller rolls are great for smaller areas, and will also help to work harder on the desired area.

Pilates ball

The size of the fitball must be selected in accordance with your height and weight.A ball with a diameter of 45-55 cm is perfect for those who are below 155 cm, and 75 cm in diameter for those who are taller than 180 cm.

However, if the weight is much higher than the norm, it is worth purchasing a larger fitball.

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Pilates mat

Despite the fact that gyms provide a wide selection of rugs, it is better to bring your own to class. The more expensive the rug, the higher the level of its quality.

Synthetic rugs are the easiest option, usually purchased by those who are not sure about the length of the exercise. Such equipment will not last more than a year and will constantly slip, which can increase the possibility of injury.

Thermoplastic rugs are somewhat more expensive than synthetic ones, and will last up to 5 years. They are softer and more elastic, they perfectly retain their shape and do not slip.

Those who finally decided to devote their time to classes choose natural rugs with the addition of rubber, since they do not slip and do not absorb unpleasant odors. It is much denser than synthetic ones, so they will not cause absolutely any discomfort during exercise.

Pilates ring

As in the situation with fitballs, the ring must be chosen in accordance with its height. In addition, you should also pay attention to the weight of the equipment. A light one can only be used to work on the muscles of the hands, and when working out large areas, preference should be given to those that are heavier.

Handles are also very important, you need to buy a ring so that it fits a person.

How are classes carried out on the Pilates Allegro Reformer simulator

The Reformer is a kind of movable platform with various straps and springs, widely used in many fitness clubs. Each lesson is conducted individually, in accordance with the physical capabilities of the client.

First, the trainer will conduct a test lesson on ordinary mats, and having understood what to focus on, he will already make a training program on the simulator. A feature of the reformer is that it allows you to work out the stabilizing muscles more efficiently, thereby achieving better results in a shorter time.

Pilates clothing

The choice of clothing is very important, since performance directly depends on its comfort.

Pay attention to the following:

• Convenience. Pilates involves the performance of elements aimed at stretching and toning the muscles; for the best effect, the body should be as comfortable as possible, and this can be achieved with the help of a form that does not restrict movement, but not too loose.
• Clothing should be made from natural fabrics, as during Pilates sweating occurs, and poor quality material can cause skin irritation or overheating of the body.
• The form must be strong, since many different movements are performed during classes. Confidence in the integrity of the garment allows you to fully concentrate on your workout and get the desired effect.
• Attractiveness. The student should like himself, putting on the uniform, this will give confidence and allow more freedom and relaxation during classes.

Pilates exercises for beginners at home with a photo

Pilates is a system that includes a huge variety of different exercises, however, there are a few simple elements that are great for beginners. It is imperative to start a workout with a warm-up in order to warm up the muscles well.

A hundred. You need to lie on the floor and raise your legs, bent at the knees 90 degrees. On inhalation, they raise their shoulders and shoulder blades, stretch their arms along the body and make 100 blows with their palms on the floor.

Kicking circles. Remaining also on the floor, raise one leg and make 5 circular movements with it in both directions. Repeat the same with the other leg.

Twisting... The body is stretched out on the floor, hands are along the body. They begin to sit down, gradually lifting vertebra by vertebra off the floor. Round the back. Lower the body back also slowly. Repeat 10 times.

Rolls... They sit down and round their backs, pressing their chest to the chin.

Roll back on their backs and return to their original position. Repeat the exercise 10 times.

Tips for beginners - Tips for beginners

There are several recommendations, adhering to which you can increase the effectiveness of classes:

• Ventilating the room before starting a workout will help provide fresh air, thus making breathing easier.
• An hour before class, you should refrain from eating so that a full stomach does not constrain movement.
• Do not wear shoes, this will allow the shins to fully participate in the work.
• If you feel unwell, it is better to postpone the workout to a more favorable time.

Pilates: ball exercises

Fitball is a great help when working on the deep muscles of the abdomen and back. There are several simple exercises with this inventory.

Twisting. You need to lie on the ball so that it is under the middle back. Then the body is raised up and slowly lowered. Repeat 15 times.

Twisting on the floor. Lie on the floor, put your feet on the fitball. They also tear the shoulder blades off the floor and lower them smoothly. Do 10 repetitions.

Flexion / Straightening. Remaining on the floor, firmly squeeze the ball between the feet. Bend your legs, and then straighten them. Repeat 8 times.

Push ups. You need to lie on the fitball with your stomach down.

Hands and feet rest on the floor, the body creates a straight line. Bend your legs and spread them to shoulder level, then return to the opposite position. Do 10 repetitions.

What are the results after Pilates

After classes, they notice a lot of positive aspects:

• toned body,
• strengthened muscles
• improved posture,
• clear coordination of movements,
• flexible and elastic body,
• relaxation,
• correct breathing.

Pilates for pregnant women: 2-3 trimesters

Pilates is suitable for almost everyone, including women in position. But if a decision is made to start practicing, then it is better to do this in the 1st trimester. It is worth avoiding exercises with jumping and holding the breath, and by the age of 17 months, even abandon exercises in the supine position.

Pilates is great for pregnant women as it helps relax the body and reduce stress on the spine. However, you should always listen to your body, and if discomfort occurs, immediately stop exercising.

Pilates after childbirth

After giving birth, many women want to put their figure in order, but if strong physical activity is contraindicated, how to do it? Pilates will help strengthen the abdominal walls, develop flexibility and improve posture by toning the body. It is better to start classes with a trainer, since he will be able to correctly assess the level of training and draw up a program that meets individual requirements.

Pilates for men

At first glance, it might seem like Pilates is a female workout, but men can also reap incredible benefits. For those who are already involved in sports, the use of this technique will help to achieve the desired effect faster.

Thanks to Pilates, muscles are stretched and at the same time strengthened. Professional sports are a serious load not only for the body, but also for the mind, therefore, doing Pilates, an athlete can not only strengthen the whole body, but also relieve stress.

Those who suffer from overweight problems will also be glad to see improvements after starting training, as this system accelerates the metabolism, allowing you to lose more pounds in a short time.

Pilates increases the overall level of physical development, which is very important, as a more developed body is better able to withstand the attack of viruses.

Back Pilates - Spine

For those who need spinal support and posture restoration, classes using this system are perfect. This type of gymnastics helps to relieve tension and strengthen muscles, which in the future will help to avoid many back diseases.

Pilates for legs

Many girls sign up for the beach season to get slim legs, but this can be achieved with Pilates as well. Regular exercise will help get rid of cellulite, make the skin smooth and taut. With just 20 minutes a day on Pilates, you can get your legs into shape very quickly.

Pilates on the press

Pilates helps to strengthen the abdominal walls, as well as speed up the metabolism, which will allow you to quickly lose fat. Exercising for a month 3 times a week, in a month you can enjoy a toned stomach.

Pilates for dummies

This technique is good because the risk of injury is minimized, so even those who have just discovered this type of gymnastics will be able to start full-fledged classes.

It is recommended to attend several classes with a professional trainer who will teach the basics, help you choose exercises individually and advise you in choosing sports equipment. Then you can conduct classes at home, drawing ideas for new exercises from videos and special literature.

What music is needed for Pilates

Music is a very important part of your workout as it helps you maintain the right rhythm. For pilates, slow chillout tunes are suitable, allowing you to relax and immerse yourself in your workout.

Those who have started training pilates know very well that it is an excellent remedy for combating many ailments, which gives excellent results. Many people take great pleasure in exercising and incorporate this method into their daily life.

Pilates exercises for weight loss at home video

Pilates - what it is and by whom is it developed:

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