Pilates

Many sports clubs today offer Pilates training. What are its features and whether it is possible to achieve ideal forms by working in this direction - we will tell you in detail in this article.

Benefits of Pilates

Pilates workouts have their own specific characteristics that must be adhered to during classes. Here are the basic principles of this direction:

• all movements are performed smoothly, without jerking, without applying additional efforts;
• be sure to monitor your breathing, inhaling before starting the exercise, and exhaling during execution;
• the body must be relaxed, keep in tension only the area on which you are working at the moment;
• focus directly on the workout;
• pay attention to the press throughout the workout, it should be pulled in;
• be sure to monitor the position of the body, otherwise its incorrect position reduces the level of efficiency from classes;
• start training with a minimum load, which gradually increase;
• to get visible results from your efforts, you need to train at least 4-5 times a week.

Breathing is an important feature of this direction. It uses directly chest breathing. If you have not done Pilates before, then first master the breathing technique, and only then proceed to classes. With proper inhalation, you will be able to maximize muscle tension.

Pilates provides invaluable benefits for your body. Exercise helps not only to strengthen muscles, but also to stretch them, give them a beautiful shape, get rid of excess body fat a little, improve blood circulation and body flexibility. Classes ideally tone all the muscles after prolonged sedentary work. Unlike other areas, during training, Pilates makes small muscles work, which mostly remain without tension.

Speed ​​and intensity are irrelevant here, it is important to perform all exercises smoothly and correctly. Only in this case can you achieve amazing results.

Experts recommend doing Pilates if you have signs of osteochondrosis. After all, it is precisely such a workout that will help to achieve the ideal muscle frame. Exercises help relieve pain in the back, shoulders and neck. Regular training will help you forget about the existing problem for a long time.

Pilates contraindications

There are no specific contraindications for pilates. However, it is still better to get expert advice if you:

• are in an interesting position;
• have recently undergone surgery;
• have a heart or musculoskeletal disorder;
• are too overweight.

Pilates exercises

Here are some exercises that can help you engage multiple muscle groups at once:

• Plank in all its variations. The classic version: lying on your stomach, raise your body evenly, without bending in the back, leaning on your toes and elbows. Hold this position for as long as possible. Increase the duration of the exercise with each workout. If you are doing everything correctly, you should feel tension in almost your entire body. All large and small muscles work.
• The following exercise will work directly on the abs and thighs. Lying on your back, raise your shoulders a little, and straighten your arms, tear your legs off the floor and raise no more than 45 degrees. "Hanging" in this position, perform movements with your hands up and down, simulating blows on the water. If you are tired, take a rest and continue to exercise. During one lesson, you must complete at least one hundred strokes.

If this is your first time taking a Pilates program, have a few sessions supervised by an experienced trainer. He will correct your movements, help you avoid possible mistakes and injuries, and also make a selection of exercises that will be most effective for you.

Don't forget to wear comfortable clothes. As for shoes, experts recommend training without them. This will help strengthen the feet and activate the points that are on them and are responsible for the work of the whole body.

After a month of regular training, you will notice significant shifts, body contours will become smooth, vitality will rise, and after 3-4 months, back pain will disappear.

Here are the main advantages of this direction over the others:

• in the process of training, you get a strong press, hips, beautiful buttocks;
• part with back pain and tighten the whole body, improve posture and coordination;
• Pilates is available as rehabilitation for certain injuries when other workouts are contraindicated, for example, if there are joint problems;
• will form smooth contours of your body;
• proper breathing during exercise will help relieve stress and irritation, relieve insomnia negative mood, while charging with positive energy;
• exercises help to develop body flexibility, and make joints more mobile;
• Pilates strengthens the heart muscle and blood vessels, restoring the blood circulation process;
• these trainings are less traumatic than other areas in sports;
• certain exercises are suitable even for women in interesting positions.

By the way, as for excess weight, Pilates is not the best option for losing weight... For example, cardio workout burn more than 550 calories, and Pilates only about 350 kcal. But this does not mean that such exercises should be abandoned, it is still better to include 1-2 workouts per week. Losing excess weight, you will need to tighten your body, and Pilates is the main assistant in this matter.

Pilates: video