Pilates: an exercise
We have day-to-day living in a constant whirl of events, stress and lack of time for their own needs. Having a way to mentally and physically healthy life with sports, regular and non-intrusive, over time the body will deal with the problems himself. It will require healthy food, become resistant to stress and, more importantly, that the classes physical activity at home will be the opportunity to be alone with your thoughts and feelings, take a break from the bustle of the surrounding. Pilates at home - this is exactly what is needed when there is an urgent need to polumeditativnom condition and I would like to tighten up problem areas!
During training, Pilates you develop at the same time the maximum number of muscles, doing everything slowly, smoothly, without jerks in the control of breathing and concentration on the transverse abdominal muscles. They, according to the creator - and Joseph Pilates are body frame, which supports the posture. Pilates exercise system is not designed for the pumping of individual muscle groups, thus performing a set of exercises of Pilates, you will gradually redeveloped, accumulating internal energy and, of course, to improve the figure.
Now consider Pilates exercises at home. All exercises should be repeated 10-15 times.
- Sit on the floor, bend your knees. Hands clasp hips, feet on the floor. Breathe in, the crown are drawn up, raise the legs so that the shin is perpendicular to the floor, without moving his hand. Save the position in the 20s. Then do exhale, the belly is retracted, back rounded, delayed by 20c. Then we breathe in, straighten your back and repeat complex.
- Sit on the side with your knees bent. The right hand - straight at 15cm from the right thigh supports. The left hand on the left hip, palm up. Pushing on the right hand, straighten the body, lifting the hips off the floor and raise your left hand up. Save position without disturbing the smooth breathing. Making exhale, we return to the starting position. You can complicate the exercise, making twisting the left arm bent under his right thigh. Then repeat on the other side.
- Stand up against the wall, the distance - about one step. His back leaning against the wall and his legs bend as if sitting. Hands pulled in front of him. The back is smooth and does not come off from the wall, keep first position 20c, and improving, increasing the time to the minute. The legs will be very sick, but the benefits of exercise and pilates is an increased load on the thighs and buttocks.
- Perform "Pose bar". Starting position - standing on all fours, his elbows pressed to the floor. Doing breath, alternately pulling his legs, put them on your toes, legs pressed together. The body is spanned in one string. Breath relaxed. Next, exhale, drop the head and lift the hips. Save the position in the 20s, back SP.
- We provide very useful for the lower press twisting . Lying on his back, hands behind his head laid. The legs bend at the knees, lift the perpendicular, at the same time, taking the blade and head off the floor. Right elbow drawn to the left knee, which we straighten. Go back to the SP - knees perpendicular to the floor, shoulder blades off the floor, repeat the exercise with the left hand. The left elbow drawn to the right leg.
- IP - sitting on the floor, up against the elbows, knees bent, toes lightly touch the floor. Breathe in, expand your knees to the right, taking your socks. Exhales - straighten leg diagonally to the body. Breathing in, return to the SP, and then repeat on the other side.
Pilates program contains almost no contraindications. If you do not do the exercises through force and become adhere to proper breathing, as described in the complex, only improving your face health.