Pilates for beginners: all the details

What is pilates? The answer to this question can not be given by far not every person and, not even every coach in the fitness club. Pilates for beginners is a good chance to put your figure in order without resorting to frantic loads.

Pilates is a relatively new concept in our country, although it was born a long time ago, in the United States.

The founder of this type of sports loads was Joseph Pilates, who developed the type of sports that many amateurs and professionals are now engaged in.

By itself, Pilates is a completely effective exercise technique that allows you to significantly enhance the physical abilities of the body, improve balance and strength of muscles, restore correct posture and get a good stretch.

At the moment, this kind of physical activity is very popular, in large cities and abroad there are many specialized clubs.

Who can do?

Everyone, almost without exception. It does not matter how old you are, what sex you are, and whether you ever played sports.

Pilates is a kind of state of mind, you need to experience it first-hand, and only then you either finally fall in love with it, or flatly refuse to do this sport.

Classes can be useful for people who suffer from back pain, as it aims to strengthen the back muscles and relieve the spine.

But it is important to know that if you had any surgery on your back or spinal injuries, it is imperative that you consult with your doctor and trainer so that the latter will thoroughly know your medical history and be able to assign you the correct course of Pilates.

Pilates can be a good helper for professional athletes who are recovering from injury or a long break. It is also worth knowing that systematic exercises in the gym lead to muscle tension, they are in constant tension.

It will be very useful to periodically stretch the muscles of the body and bring them to a normal state, which again can be done with the help of Pilates.

Pilates is a common sport for pregnant or giving birth women who get in shape after giving birth.It perfectly strengthens the hip joints, abdominal muscles and back - those parts of the body that are most involved in the process of birth and childbearing.

It is also useful to those people who suffer from diseases of the joints, the elderly, because with its help the blood flow improves and all muscle groups are trained.

As you can see, pilates classes are a unique thing that is suitable for any age and level of physical fitness, but there are also contraindications? In fact, as such, there are no prohibitions, moderately reasonable, of course.

It is not advisable to start practicing Pilates in a cold, after serious injuries or illnesses. It is better to consult a doctor and wait for time.

Lessons for beginners. Correct stand

A very important aspect of the whole set of exercises is to develop the right stance, from which all subsequent exercises will be made. It is very important that before starting the basic composition of the exercises, it is necessary to warm up the body and muscles properly so as not to stretch or tear any ligaments and tendons. After the muscles are ready to work, we proceed to becoming the right rack.

For this it is necessary: ​​stand upright, straighten your back, shovel and shoulders down, head of the head should stretch to the ceiling, the chin looks forward. The legs should be shoulder-width apart, the feet parallel to each other, the knees should be made “soft”, that is, they should be bent slightly and not left this position.

Do not forget that your main assistant in maintaining the correct initial posture is your stomach and the muscles of the press, they must be constantly in tension in order to achieve maximum effect.

The next thing is the correct breathing during training. After you have taken the right posture, you start to breathe. Breathing must be complete, it is carried out by the chest, and not by the stomach, in order for the lungs to be deeply pumped with oxygen. Breathing in this direction is necessary for the first 10 minutes, after which the body is tuned to the working mood and is ready to perform subsequent exercises.

What can I try myself?

Another point is that to do Pilates at home, of course, it is possible, but not desirable. Classes should be conducted according to a specially prepared program, and not occasionally.

In addition, during training, it is very important to have the right stances and breathing, which is difficult to control independently, especially for beginners. If you decide to do this kind of sporting movement, it is better to seek help from a fitness club, where experienced trainers can direct your energy in the right direction without harming one's health.

But if you still really want to try to do a couple of exercises at home, then you can try the exercise “table”. Exercises require increased concentration, for good reason, you can trace the notes of yoga, which is especially difficult for beginner enthusiasts.

The exercise itself is this: you need to kneel, palms resting on the floor. Knees should be located strictly under the hips, and the palms under the shoulders, you must form a kind of rectangle with straight angles.

The back should be perfectly flat, like a table. From this position, tear first one hand and pull it parallel to the floor, holding in this position for 30-40 seconds. Slowly lower your hand into place, raising the next one. The same fate awaits hands and all legs, and several times.

A more complicated form of such an exercise: raised arms and legs, keeping them parallel to the floor, and balance must be kept on the other two.Do not forget to breathe properly, the pelvis must be twisted to the stomach, the back is even, and the abdominal muscles are strained so that you do not lose balance.

You can try to stand in the "bar". Hands remain in the same position, and the legs are stretched out, and the support remains on the toes. Even to stand in such a position for 20-30 seconds is already difficult, not to mention the fact that one can also leave the “strap” pose to other variations.

As mentioned above, so that the exercises have a real effect and bring only benefits, it is best to do it under the supervision of an experienced specialist, who will be able to point out all the shortcomings that will appear in your training. Having gained experience and having learned the necessary exercises, you can continue the exercises yourself, at home.

Remember that the main thing is desire, then the results will not keep you waiting, and you can see the first progress after the first few trainings. And, of course, do not forget that the regularity of classes is important, at least three times a week for at least an hour.

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