Everything is told that in this age of inactivityit is important to exercise regularly, to be healthy and have a beautiful figure. And everywhere open fitness centers are ready to help us in this, offering a variety of sports group activities to keep the body in good shape. However, upon closer inspection, it turns out that many complexes of exercises presented in fitness clubs, is not for everyone.
For strength training are contraindicated for people,with serious violations of the cardiovascular system, joints injury. Classical aerobics and step aerobics are dangerous for people with diseases of the spine, hypertension and varicose veins.
One of the few exercise systems not havingvirtually no contraindications, is Pilates. Pilates Classes and absolutely recommended for healthy people who want to support themselves in the form of, and those who have problems with the spine, joints, suffers from excess weight. The proof of its safety is the fact that it was originally developed by Joseph Pilates during World War II for the treatment of soldiers with post-traumatic syndromes, disorders of muscle tone and joint mobility.
From all kinds of aerobics classes in Pilatescharacterized by a lack of jumps and rhythmic movements, that is, all the exercises are done smoothly, for a long time, with the control of breathing and thoughts. When the load is given intense, so that the combination of pilates and reasonable dietary restrictions, it is possible to achieve not only strengthen the muscles of the body, but also lose weight.
What gives lessons in Pilates?
1. »Fasten belly zipper»
During the press constantly PilatesIt is in tension - each exercise, if done correctly, begins in the heart, in the abdomen muscles. Exercise affects the deep abdominal muscles and muscles-stabilizers, which hardly worked in the classroom classic aerobics and strength. Thus, Pilates strengthens the abdominal muscles and helps to acquire beautiful, flat stomach.
Exercise »Hundred» (see. screenshot above) is one of the most popular Pilates exercise system. When performing this exercise works all the muscles of the abdominal cavity. The name »hundreds» won thanks to a special breathing technique. Hundreds consists of 10 breaths. Each cycle includes five inhalations and exhalations 5. This gives a total of 100 breaths.
2. »Pull the spine from the tailbone to the crown»
Press and back - a frame that supports the body inupright. Therefore, almost all Pilates exercises are also aimed at stretching the spine, to create space between the vertebrae. Additional space making more flexible spine, which in turn prevents problems with the back, such as the displacement drive. In dealing with Pilates improves posture, headaches are caused by tension in the neck.
3. »Set the connection between body and mind»
Pilates is well helps relieve emotional andmental strain. By concentrating on your breathing, on certain areas of the body and the muscles that are involved in this exercise, the person relaxes, lets go of all your worries and filled with energy and good humor.
Pilates can be practiced independentlyhome and under the supervision of an instructor in the gym. However, the start is still better with an instructor, because the effectiveness of exercise depends on the correct body position, tempo and timing of breathing during exercise. And if you deal with video-course or on their own without the experience, it is likely to lose sight of any component.
A good instructor during exerciseusually always instructs where to breathe, and where - an exhalation. Choosing a trainer for Pilates, pay attention to whether he corrects movement training participants, whether focuses repeatedly attention to technique exercises.
First, it is important to master all the basic exercisesprogram (for beginners). After a three-week sessions for beginners, you can begin the initial level of difficulty of exercises, and eventually go on the advanced level.
»Small» or »penknife» (see photo above.) - Is one of the most difficult exercises of Pilates. It checks the strength and balance of the abdominal muscles. For its implementation requires special coordination.
