The system of exercises popular today under the name Pilates gained glory rather recently, but quickly extended among those who show consideration for the health and prefer to lead the healthy lifestyle. If you really want to radiate youth and health at any age, try to repeat experiment of thousands of people who mastered simple and effective exercises of the system Pilates.
Features of the system Pilates
The system of exercises about which it is received the name on behalf of her creator – Joseph Pilates. More than hundred years ago he developed the set of exercises allowing any person to keep magnificent health, to lose weight, receive the athletic physical build and attractive appearance.
This system is based on specific strain which is experienced by the person during the trainings. The difference of Pilates from traditional sports complexes is that all exercises are performed at slow pace, smoothly and measuredly. Such approach significantly reduces the probability of getting injured and sprains.
The system purpose Pilates – to help the person to study the body and to feel each muscle, having forced it to work.
The exercises aimed at the development of mobility and flexibility, strengthening of all groups of muscles of the prelum abdominale and the back are the cornerstone of each training complex. As a result of systematic performance of tasks the so-called "framework of durability" of all body develops.
The concentrated movements and correctly put breath give the chance to strengthen the body without growth of muscle bulk.
The main advantage of the system Pilates – its safety. There are practically no restrictions on age and the floor and also on the level of physical training, Nevertheless, special sets of exercises Pilates are developed for those who only start occupations. The set of general exercises for beginners allows to get actively into training gear and helps to master skills of performance of separate elements.
Pilates: the set of exercises for beginners
The standard set of exercises of the system Pilates includes exercises on the floor, on exercise machines and tasks with use of special devices. Trainings carry usually out barefoot and in the comfortable sportswear which isn't holding down movements. Ensure the scope and stock up with the gymnastic rug. Well picked up music can promote bigger comfort when performing tasks of the complex. Exercise No. 1. Receive the sitting position on the floor. Bend knees and clasp with hip hands. Legs arrange on width of the basin, the foot at the same time have to concern the floor densely. Straightening the back, stretch the top of the head up. Tear off feet from the floor and lift them parallel to the floor. For several seconds be late in such situation, watching uniformity of breath. Exercise No. 2. Sitting on the rug, slightly bend legs in the knee joint. Lean on forearms, having established elbows under shoulders. Socks of legs touch the floor only slightly, legs are densely pressed to one another. Make the deep breath, at the same time developing knees to the left side. On the exhalation straighten legs and raise them up. Now execute the same movements, but already to the right side. Exercise No. 3. Lay down on the back. Bend legs in knees and raise up so that anklebones were located parallel to the floor surface. Get hands for the head, part elbows widely in the parties. Tuck the stomach in, having densely nestled the back on the floor. At the breath tear off the head and shovels from the floor. On the breath return to the home position. Упражнение№4. Get up on all fours, leaning at the same time on forearms. Straighten both legs and take away back, having put them on socks. The foot densely press to each other. Straighten the case so that the body formed the straight line. Execute the deepest breath. On the exhalation raise hips, at the same time hanging the head down. After that return to the first position. Exercise No. 5. Being on all fours, straighten both hands and put wrists so that they were under shoulder joints. Legs and hips are located on one line. In the start of exercises take away the straightened legs back, having put them on socks. Serially raise both legs up, being curved at the same time in the back and throwing back the head back. Having mastered this mini-complex for beginners, you will be able to include in the program of occupations subsequently more difficult exercises which demand higher coordination of movements.