Pilates: effective sets of exercises for the house

Pilates: effective sets of exercises for the house

Sport Hits: 155

Today there is a set of techniques and programs of the trainings helping to support a body in good physical shape. One of the most popular and productive is Pilates. What elements of the sports directions are combined by this equipment, about advantages and contraindications this review article. Here the complex of the best exercises for those who only begin to master Pilates is presented.

What is Pilates?

The complex received the name by last name the creator — German Joseph Pilates. He was rather weak child, had asthma, rheumatism and rickets.

However Pilates managed to strengthen considerably the health, having designed several exercise machines and having developed the system of exercises on the basis of elements of yoga, gymnastics and an extension.

Strengthening of all joints, ligaments and muscles of an organism and also increase in the general flexibility of a body became a main objective of this technique. As soon as there was Pilates, it promptly extended worldwide and entered programs of most fitness clubs.

Moreover, began to use a technique in many medical and improving institutions where with its help are restored after diseases and injuries.

Unlike classical fitness, a streytching or respiratory the practician, Pilates is designed practically for any as has the minimum contraindications and does not demand special conditions for occupations.

Its purpose — not simply direct impact on strong muscles, he will teach easily and to masterfully use own body.

We advise to learn more about Pilates on a fitball.

Advantages

Many are interested that gives Pilates to a human body. Regular trainings allow to create the tightened silhouette, to improve flexibility, to correct a bearing and to improve balance of all body. It first.

Secondly, if to list, than Pilates is still good, then some more points will increase:

In total for the small period of time it is possible to feel that the backbone noticeably finished, the stomach became more flat, and all body — tightened. It is effective and for weight loss, especially in combination with more active sports. The basic for what Pilates is necessary, is an acquisition of feeling of ease, flexibility and freedom of movement after each held training. Occupations bear good health, a healthy sleep, excellent mood and a huge stock of energy.

Important! The most optimum training for effective and safe weight loss is approximately 50-minute occupation which begins with cardioloading and alternates with exercises of Pilates.

Contraindications

In spite of the fact that Pilates is considered the sparing and not injury-causing type of sports loading, in the presence of serious problems with health it is necessary to get advice of the doctor prior to the occupations.

Such pathologies are:

Contraindications to occupation Pilates also are:

It is necessary to listen constantly to himself and at appearance of pain or discomfort to stop performance of exercises.

Learn what is yoga-Pilates.

Main types

Over time the equipment of Pilates changed, proceeding from needs of different people, and, besides classical option, also other its types appeared.

Classical

Basic Pilates (Pilates Basi) — the standard and optimum complex aimed at strengthening of bones, joints and muscles and also at improvement of a bearing and coordination of movements. At trainings the weighting and the equipment, small by the sizes, are used. Just the classical type of Pilates is recommended to beginners.

Power

Power Pilates (Power Pilates) — is considered an intensive complex of power exercises for the purpose of accumulation of muscle bulk and increase in endurance of an organism.

It is intended for the people tempered by strength sport and it is carried out with shells for a power training — such as bodibar, dumbbells. Work with weighting compounds allows to influence all muscles more deeply.

Streych-pilates

Streych-pilates, or a streyching (Stretch Pilates) — the exercises aimed at an intensive extension of muscles, increase in flexibility of a body and alignment of a bearing. The Streyching perfectly tightens a figure, forming its outlines, and promotes weight loss. Usually it is preferred by females.

Important! Pilates — the set of exercises intended for people of different age. However elderly people prior to the trainings should consult by all means with the doctor. Perhaps, he will recommend to limit or remove some types of exercises from a complex.

House

For quite some time now house Pilates was allocated in its separate look, and that is why. Not everyone can visit the gym — much easier to find a little time for exercises at home. Correctly executed complex in the conditions of the house will bring as much advantage, as well as occupation in group. Especially as now there is a set of the video lessons which are written down by experienced trainers.

Basic principles of Pilates

This program includes the following fundamental principles:

  1. Correct breath. The efficiency of occupations in many respects depends on breath during performance of exercises. Full saturation by oxygen is an obligatory and binding element of a complex.
  2. Exact equipment. Accuracy of performance of all exercises — guarantee of successful development of a complex and its effectiveness.
  3. Smoothness and continuousness of movements. During the training one exercise has to flow smoothly in another. Stops, sharp breakthroughs or transitions are not allowed. It is reached by ability to involve certain muscles at the right time.
  4. Maximum concentration. Concentration on the studied part of a body allows to hold fully and most effectively a training.
  5. As all parts of a body are interconnected, it is necessary to monitor their correct provision and work. The equal, extended backbone and uniform, proportional load of all body are the key to good health.
  6. During lessons it is necessary to experience the body center of gravity that will allow to stabilize it and to evenly distribute load of all groups of muscles.

Features of gymnastics Pilates in house conditions

That exercises in above the specified equipment were the most effective, it is important to watch correctness of their performance. Before passing to house occupations, it is necessary to be trained by the experienced instructor. It is ideal option. Throughout all training the breath has to be deep and measured.

The breath needs to be taken through a nose, and exhaled — only through a mouth, involving not the top area of a thorax or it is alive, and lower. You remember: breath is harmoniously combined with all movements, completely cleans lungs and strengthens work of an organism.

We recommend to get acquainted with a set of exercises from Pilates for a back and a waist.

Exercises of Pilates have to be carried out smoothly and continuously, with understanding and control of all movements and concentration on the studied area. The head needs to be held directly, and to pull a backbone up.

Also the correctness of the technology of performance of exercises therefore it is better not to hurry, and most precisely to follow recommendations is extremely important. Important not quantity, but quality.

Warm-up exercises

Before the beginning of everyone bz exceptions of occupation it is necessary to warm up that will allow to warm muscles, to be prepared for the main loading.

Whether you know? All muscles of the person are recovered differently. Least of all time is necessary for rest for tricepses, and most of all — to back muscles. On average after strong loading the muscles are recovered for two days.

Usually for warm-up exercises which to execute are used will not make special work:

  1. To lay down on a back, legs direct, hands are extended along a body. To bend knees, to bring them to a breast, helping itself hands. To inhale, involve a press and to wait for 4-5 seconds. To try to feel all muscles. To exhale and, without changing a position, to repeat a breath exhalation 3 times. To pass into an initial position.
  2. SP — lying on a back. Legs direct, hands are stretched in the parties. Working press muscles, to lower knees on the left side. To relax a body, leaving a stomach involved and strained. To make a breath exhalation three times. To take an initial position and to repeat the same to the right side.

Video: exercises for warm-up

Equipment for Pilates

Apparatuses allow to diversify occupations and is concentrated to influence certain zones.

For Pilates the following equipment can be used:

  1. Beater — a massage roller of the round, cylindrical or extended forms. It is used for a level, attacks and work with a press.
  2. Tape — so call an elastic plait of different rigidity for extension of hands in attack, liftings of hands or hips from a position sitting, twisting, a prokachivaniye of legs in lying situation.
  3. Hoop, or ring — an elastic shell of different diameter with the rubberized surface. It is applied to a rack with the hands extended forward, located over the head or behind the back and also for exercises on tightening of a shell legs lying.
  4. Dumbbells — work with dumbbells allows to add burdening on hands and a back, studying also hard-to-reach spots.
  5. Ball — shells of various diameter mean. Are applied in exercises on a press, when twisting, raising a basin and legs, a back extension.
  6. The disk or board for balancing — an unstable surface allows to involve even more in muscle work of a trunk for improvement of coordination of movements and control over a body.

Also there is a studio Pilates representing the handle with couple of rubber tapes which ends are equipped with loops for extremities. Work with studio reminds occupations on exercise machines, allowing to hold the complicated trainings on a press, hips and buttocks.

Especially often it is applied to exercises on a back or work with direct legs.

Schedule of occupations

The number and duration of occupations is selected individually and, generally depends on the level of readiness of the person. For beginners 2-3 times a week 20-60 minutes are enough to train. There are also shorter complexes taking no more than 5-10 minutes of time.

For advanced it is possible to increase duration of occupations up to 90 minutes, and the frequency of trainings up to 4-5 in a week. It is important to observe regularity therefore if there is no time for a full-fledged training, then it is better to reduce its duration, than to refuse occupation in general.

Optimum time of day for occupations the midday or early evening as body temperature increases a little is considered, and muscles become more elastic. However if the purpose of a training is improvement of the general health, then it is better to choose morning, having excluded considerable loadings. And then morning occupation will provide a charge of energy and cheerfulness for the whole day.

Too late trainings also should not cause excess tension (and on the contrary, only to weaken and prepare an organism for sound and full-fledged sleep). Anyway, irrespective of time of day, the main thing is to be engaged regularly and with pleasure.

Important! The author of a system Joseph Pilates recommended to train 4-5 times a week 15-30 minutes. However it is better to select the frequency and duration of occupations individually, considering opportunities and a physical condition of an organism.

Sets of exercises

For future and only given rise mothers, such exercises will be useful to persons interested to lose weight and aged people.

For beginners

For beginners it is originally necessary to master the main rack of Pilates. To rise directly, having well extended a backbone. To straighten shoulders, to put legs on width of shoulders, having slightly bent in knees.

Video: Taz to give Pilates for beginners a little forward, to strain muscles of a press. The rack needs to be remembered well as on this Basic Element many exercises are based.

Twisting of a backbone standing

Having occupied the main rack, further to arrive thus:

  1. Slowly, without helping hands, to put a backbone, since lowering of the head down on a breast.
  2. To continue the movement by the head down, serially kind of unsticking vertebras from an invisible vertical surface.
  3. Hands fall down by gravity (it is not necessary to pull them to a floor specially).
  4. Having got hands a floor, smoothly and gradually to rise in a launching site. Muscles of a press have to remain tight all the time.

Twisting of a press

Your actions are as follows:

  1. To occupy the main rack in a position lying.
  2. Slowly and gradually to raise a body from a floor, since the head and finishing with a waist.
  3. Hand specially it is natural not to pull, lift them. Not to hurry, to avoid breakthroughs.
  4. To try to touch hands feet then slowly to return to the main rack.

Table

To execute movements in such sequence:

  1. To go down on all fours with the emphasis on palms and knees, to pull in a stomach, to cramp shovels together. A direct back, without deflections.
  2. To stretch smoothly one hand forward, to strain muscles of a press and to stand for several seconds.
  3. To return a hand to an initial rack, to repeat the same for other hand.
  4. To extend one leg parallel to a floor, having stopped for several seconds, then to take an initial position and to repeat everything the second leg.

For weight loss

Regular trainings in this equipment — fine physical activity for persons interested to lose weight. These exercises well tighten all muscular framework, disperse blood and improve a metabolism in an organism.

Thus, weight loss happens gradually, and the gained effect for a figure remains for a long time. The advantage of this system is also the low injury in combination with the sparing load of joints that is extremely important for people with an excess weight.

For buttocks

Try to execute each movement technically correctly:

  1. To lay down sideways, to bend legs in knees, a foot densely to close. To record a body, having leaned hands against a floor around a breast.
  2. On a breath smoothly to raise the upper leg, to be late for 3-4 seconds, and on an exhalation slowly to return back.
  3. To make 10-15 approaches. To be developed on other side and to repeat the movement, having changed a leg.

For strengthening of impact on muscles it is good to use an elastic tape.

For a press

It will be necessary for you:

  1. To lay down on a back, to bend legs in knees, to lower hands along a body.
  2. To stretch slowly one leg up, tearing off a basin from the earth. To return back. To make in total 5-6 times for both legs.
  3. To extend legs directly, on a breath to bring knees to a breast, helping hands. In the same time to raise an upper body and to strain area of a press.
  4. With an exhalation to take an initial position. To make 10-15 times.

For hands

Without hurrying and correctly breathing, we carry out the following number of movements:

  1. To become exactly with slightly bent knees and free hands.
  2. Breath — it is good to be straightened and take away hands back.
  3. To return to an initial position. To repeat 20 times.
  4. From an equal rack to lift hands to the level of shoulders and to part them in the parties. To return to a launching site. Quantity — 10 times.

Besides traditional Pilates, growing thin cardiopilates is useful dynamic, or. Such classes are usually given with exercise machines or other equipment and shells. It is constructed on the same principles, as classical.

Whether you know? The amount of muscle fibers is considerably reduced with age. After forty in a year about 2% of muscle bulk are lost. Therefore to mature people physical activity is extremely important for keeping fit and health.

Its only difference — more intensive loading raising pulse to a zhiroszhiganiye zone. It is better to be engaged in cardiopilates in the gym.

Video: Pilates for beginners for weight loss

At pregnancy

Future mothers, generally use Pilates not for weight loss, and as necessary physical activity and a source of good health. If the woman regularly played sports, and there are no medical contraindications, then the equipment is not contraindicated.

So, at the beginning of pregnancy of exercise of Pilates not much more differ from usual. And here from the 2nd trimester the gradual decrease in loadings is just necessary. Besides, for pregnant women the preliminary consultation of the doctor on any sports loadings is obligatory.

For lungs

Exercise consists in the following:

  1. To become exactly, legs at shoulder length, hands are weakened, lowered along a body.
  2. On a breath slowly to part hands in the parties at the level of shoulders, to stop for several seconds.
  3. At the full exit to return to an initial rack. To make 10-15 times.

Video: Pilates at pregnancy

Cat

Movements which you will carry out indeed remind a pose of a cat:

  1. To rise on all fours, leaning on knees and palms.
  2. On a deep breath it is good to curve a backbone up, to stand for several seconds.
  3. On a full exhalation to occupy an initial rack. To make 10 times.

Saw

The essence of exercise consists in the following:

  1. To sit down on a floor, to put legs on width of shoulders. To part hands in the parties, the back direct.
  2. To begin to twist the case in one party, rounding a back and inclining it forward.
  3. To return to an initial rack. To repeat in other party. Number of approaches — 10-15 times.

It is important to pregnant women not to forget about the weakening exercises during which, having a rest on a lap, to try not to squeeze a stomach.

After the delivery

Pregnancy leaves the print on the woman's figure, and it is quite natural. Women often note the excess weight, deterioration in a bearing and the general health. Many young mothers do not know what to begin restoration of the organism with.

Video: Pilates after the delivery Experts consider that at this stage the system Pilates is one of the best. After 10-12 occupations notable positive changes become visible.

Besides, exercises of Pilates are good for the most difficult zones — a stomach, legs, hands and muscles of a breast. Carrying out these exercises, you still will return also former flexibility.

Important! Originally the author of a technique called the system Contrology — contrologiya. In this name it captured the essence of these exercises — complete control over breath, thoughts and each part of the body.

Double attraction

Carrying out this exercise, you remember that the organism is not restored yet therefore you do not hurry, carrying out such elements:

  1. To lay down on a back, legs direct, hands are relaxed along a body. To bring the legs bent in knees is closer to a breast.
  2. To extend one leg along a floor, to pull a heel forward. It is strong to press the second to itself hands. The neck and shoulders do not strain.
  3. To return to an initial position and to repeat the movement by other leg. The number of approaches — 5-8.

Mermaid's tail

Position of a body reminds a murmaid pose.

The requirement not to hurry remains the same:

  1. To lay down on the left side, having extended in a straight line. To rest the right palm against a floor around a breast.
  2. To tear off the cramped legs approximately on 10 cm from a rug. To weaken feet. To wait several seconds.
  3. To smoothly return legs on a rug. To repeat the movement of 8 times.
  4. To do exercise on other side.

Zhivoy Bridge

This exercise simple in performance:

  1. To rise on all fours, leaning on palms and knees.
  2. To extend the left hand and the right leg horizontally, keeping balance.
  3. To smoothly return back them. To repeat the movement with the right hand and the left leg. Number of approaches — 5-8.

For elderly

Pilates for people of solid age is aimed at maintaining flexibility of a body and improvement of work of a musculoskeletal system to a large extent. It is better for such people to train under supervision of the expert not to doubt technology of performance and not to allow injuries.

  1. To lay down on a back, to bend legs in knees, heels have to be on one line with hips. On a breath slowly to tear off legs from a floor, to press them to a breast and to make a pause for several seconds. On an exhalation slowly to take an initial position.
  2. To sit down on a rug, legs — in a lotus pose, hands — on a lap. On a breath smoothly to bend to the left, getting the right hand for the head. In an extreme point to remain for several seconds. On an exhalation to take an initial position and to repeat the movement in other party.
  3. To become exactly, legs at shoulder length, hands are relaxed along a body. To bend slowly forward, extending hands before itself. To bend legs a little, to hold a back a straight line, hands have to appear on one line with the head. To stop for several seconds and to return back smoothly.

For elderly people also Pilates for the person is relevant.

It is possible to tighten its oval so:

  1. To place palms on cheekbones so that chewing muscles were felt under the basis of palms. To part elbows in the parties.
  2. To relax the lower jaw and to make it rotary motion in one direction (1-1.5 min.).
  3. To repeat the movement in other party.

Video: gymnastics for the person

Additional councils

If you plan to master Pilates, then it is necessary to consider some important points:

Now you know that Pilates is a low-impact and not intensive physical activity. Having picked up a complex for the forces and being regularly engaged, it is possible to strengthen considerably muscles, to improve an extension, to tighten a silhouette and to ensure a big charge of energy and excellent health.

Author: «MirrorInfo» Dream Team

Print