Pilates method of physical fitness
Harmonious bearing, flat stomach, elastic hips… Unfortunately, by using only one diet it’s not enough to shape out beautiful figure. And training equipment does not always help. Frequently, “pumping up” only superficial muscles, also increase them (and at the same time your waist) in volume. Ideal (read: proportional, ¬ flexible, plastic) the body makes «a muscular skeleton» – internal muscles of a stomach, back and waist. The bed thing is that traditional exercises simply “can’t get it”. But the training system called Pilates method, named by name the founder – German Joseph Pilates “gets it”.
HUNDRED YEARS LATER
Sickly by nature, with the whole bouquet of serious illnesses Joseph has been gifted with an iron will. Persistent lessons of yoga, boxing and the Greek-Roman fighting have made its result, and at 14 years ex-«disgusting duck» is proudly shows his athletic body, working as model. Wonderfully mixed East and West fitness tradition, Pilates has developed his own system of improving trainings. It has revealed its best during the First World War, helping to restore wounded on fields of battles soldiers. Later, New York dancers and the Hollywood stars have taken a great interest in it. And from their giving the Pilates method has won popularity all over the world.
PLUSES OF PILATES METHOD
- Mobilize internal resources of an organism and improves coordination of movements.
- Forms a bearing – a slenderness basis. About Carrying out any of exercises, ¬ you force to work almost all groups of muscles.
- Perfectly goes thru all vertebras – each of them, as known, is responsible for certain body organ, and it’s a metabolism, and, of course, yours weight… By the way, experts insist: the more superfluous lbs, the more important at doing sports to stabilize spine that «weight of a flesh» did not squeeze vertebras. Pilates itself forces body to keep as it is necessary!
- Teaches to self-checking, to ability to own and favorably to show your body. By having learnt correctly to relax muscles, you with ease will overcome any everyday hardships and stresses!
- Pilates method can be done at any age and with any body type – no shock loading on joints! Physiotherapists recommend this system even to those who has backbone traumas and also for future moms.
- A result constancy – even you stop trainings (we do not recommend this), your ideal forms will be under strong attention of men.
“GOLDEN RULES” OF PILATES METHOD
First the system will seem unusual to you. In Pilates there are no familiar commands “Hold a back straight!” or “Do not slow down tempo!”. To achieve success in training, doing exercises, it is necessary to observe following rules:
- Concentration – concentrate on movements, think of how your muscles work, instead of about the “failure” report of upcoming date.
- Correct breath – ventral breathing, i.e. breath by “stomach” (as it is possible more widely).
“LOWER, LOWER, MUCH LOWER!”
Strengthen muscles of a stomach, a waist and bottom of the hips.
How?
Stand straight, feet in a position «Pilates» (heels together, toes separately), muscles of buttocks and a press are strained (mentally “fasten” a navel to a backbone), hands on sides of body. On an exhalation start to “fall” slowly downwards, braiding a vertebra after vertebra (at first neck’s, chest part, then a waist). At lower point take a breath, and on an exhalation come back in a starting position (accent on stretch up).
NB!
Hands remain weakened, and a back – roundish. Do not forget to supervise the pressure of muscles of the centre! Repeat exercise 5-6 times (for beginners), 8-10 times (for prepared).
DRAWING “C”
Strengthen muscles of the centre, buttocks, and an internal surface of hips.
How?
Lay down on a back, hands extend upwards. Strain muscles of hips, buttocks and a stomach and on an exhalation twist the top part of the body. Rounding the back, vertebras after vertebra slowly come off the floor, like drawing the wide letter “C”. With the top of head and tips of fingers stretch up, pull waist back like somebody pulls you by the belt on waists (breath in). On an exhalation, ¬ smoothly stacking vertebras like beads, one after another on a floor, go back to a starting position.
NB!
Take your time! Do not make jerks and movement by inertia! Repeat exercise 5-6 times (for beginners), 8-10 times (for pros”).
“BRIDGE”
Strengthen a back surface of a hip, buttock muscles, “extend” a backbone, increasing distance between vertebras.
How?
Lying on a back, legs bend in knees, feet on width of a basin. On an exhalation slowly start to tear off from a floor on one vertebra (from tailbone to a bottom edge of shovels), till you extend in an equal line (breath in). On an exhalation slowly stack vertebras on a floor inversely.
NB!
Do not pull out a stomach (in the top point)! As more slowly you do this exercise that better it gives you. Repeat exercise of 5-6 times (for beginners), 8-10 times (for trained).
“A-LA BALLET”
Strengthen muscles of hips, buttocks and the centre.
How?
Lay down on the right side, the right hand under a head, left hand set against yourself (shoulders are lowered, shovels are connected), straight legs pull forward (making corner of 45 °), feet in a position «Pilates». On an exhalation slowly lift the left foot bent in a knee (fix position – breath in), on an exhalation smoothly straighten a foot and as slowly return to a starting position.
NB!
By force of muscles of the centre try to keep balance (”do not dangle” side to side). Do not hold the breath! Do exercise 5-6 times (for beginners), 8-10 times (for “pro”), and then repeat in other direction.
“A-LA SWIMMING”
Strengthen muscles of a press, a back, a waist, buttocks and shoulders.
How?
Stand on your knees, keeping a natural deflection in a waist, strain press muscles, approaching a navel to back. On an exhalation simultaneously lift opposite hand and a leg (stretch forward to hand and stretch backwards to toes). Slowly return to a starting position and repeat exercise in other side.
NB!
Do not round a back! Do not lift shoulders! Try to keep balance! Repeat exercise 5-6 times (for beginners), 8-10 times (for “advanced”) in each side.
“THE DIVING SWAN”
Strengthen chest part of a spine.
How?
Laying on a floor face down, hands bend under a straight angle, the head makes one line with a trunk, legs slightly spin in hip joint, toes inside (such «clumsy» will relax the bottom part of the body frame). On a breath lift the top part of a thorax, tearing off palms from a floor on 1 inch, extending top of the head forward and upwards, but not lifting a chin. Keep such position for 30 seconds. On an exhalation slowly lower downwards at first hands, then a trunk.
NB!
Do not throw back a head and do not involve a neck in shoulders! Do not reduce a shovel! Legs and buttocks should remain weakened! Repeat exercise 5-6 times (for beginners), 8-10 times (for “pro”).
Lose weight easy!
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