What is Pilates? Pilates - a set of exercises that Joseph Pilates invented in 1920.Initially, the program was designed for the rehabilitation of people who suffered during the war.Now is a great way to increase your level of physical fitness.
On what foundation is the system? Pilates includes six principles: concentration, breathing, control, precision, smoothness and availability goals.This technique puts quality above quantity.Here you will find a large number of approaches.
basic Pilates exercises
There are two forms of training on this system: on the mat and on the simulator.Since the home is problematic to establish such a simulator, then we will look at those exercises that you can do on the mat.Attack?
• Exercise 1. Neutral position. in progress in order to find the optimum position for future exercises.Lie on your back, arms down along the body.The legs bend at the knees and put your feet on the floor.On the exhale, press your lower back to the floor.On the inhale Hold this position.On the exhale vygnete bit back, so that between the floor and your back arch formed.On the inhale Hold position.
• Exercise 2. nod. perfectly stretches the neck and upper back muscles.Starting position as in exercise 1. Inhale and pull your chin to your chest so that you feel tension in your neck.On the exhale, return to the starting position.On the inhale gently tilt his head back.On the exhale, return to the starting position.
• Exercise 3. Hands behind your head. well-paced mobility of the shoulder joint.Starting position as in exercise 1. Raise straight arms so that the tips of his fingers looked at the ceiling.Palms facing each other.On the exhale, lower your arms behind your head.As you inhale, lift your hands.On the exhale, return to starting position.During the exercise, take care that your abdominal muscles are tense.
• Exercise 4. "Angel Wings". increases the mobility of the shoulder joint, strengthens the muscles of the arms.Starting position as in exercise 1. On the inhale, lift your hands in front of him and lower his head, exhale apart.It's like waving wings.Keep your abdominal muscles have been stretched, and the edges are in the same position.The shoulders should not be lifted by hand.
• Exercise 5. "The Hours." To perform this exercise.Take the starting position.Imagine that you watch on your stomach.12 is located above the navel, three on his left, at the bottom of 6 and 9 on the right.Using the abdominal muscles, hips move first at the number 3, then 6, then 9, and 12. It will turn out that you describe a small circle.You do not have to do an exercise with a large amplitude.Deviation from the center should be minimal.
• Exercise 6. Raising the knees. important to remember that carrying out the exercise, you can not violate the neutral position.It is well developed muscles that we use to walk, sit and rise.Technique is as follows: Take the starting position as in Exercise 1. Then inhale lift your knee, using your abdominal muscles.On the exhale, return the leg to the floor.Make sure that your thighs do not change their position.All the time, use your abdominal muscles.
This is just basic exercises of Pilates.In fact, more of them and they are directed to the development of endurance and specific muscle groups.Before you read the more complex exercises need to master these.
Articles Source: mycharm.ru
