In 1920, Joseph Pilates presented the world with a unique set of exercises, named after him and designed specifically to physically rehabilitate people affected during the war. Over the past several hundred years the complex has been examined from different sides and came to the conclusion that it is suitable for the development of the body to almost every person. And the exercises are so simple that Pilates can be practiced at home.
Pilates at home: principles and rules
Pilates at home is better to hold after a few visits to group classes: it allows you to correctly perform the exercises, and not to miss important trifles, which are not so few. Do the pilates exercises on your own, remember the following rules:
- First and foremost - watch your breathing strictly. Breathe is necessary for breast, special attention is paid to the wide opening of the ribs on inspiration. When exhaling, watch for contraction of the muscles of the press.
- All the time, you should pay attention to ensure that your press is strained.
- Pay attention to the smallest details - they are all significant, and it is in them is the whole essence of the complex.
- It is important to get used all the time to keep your head straight - no turns are allowed.
- Get used to keeping your spine elongated. The greater the distance between the vertebrae, the more flexible and mobile your back is.
It's rather difficult to do everything yourself correctly - use the training video or attend classes with Pilates, where the exercises for the back and others will be explained by the instructor.
Pilates exercises for beginners
The basis of Pilates is the basic exercises, which are an important part of the complex. Only having learned their performance, it is possible to pass to more complex variants.
- Twisting. Sit on the floor, stretch your legs straight in front of you, put your hands on your hips. Then bend your knees and clasp your legs under them. The feet should stand firmly on the floor. Slowly sink to the floor, feeling the vertebra behind the vertebrae, then slowly get up. The head and neck should be the continuation of the spine, do not need to turn or tilt the chin. Repeat 5-6 times without pauses.
- Stretching. Lie on your back, hands freely stretch along the body, legs slightly bend at the knees. Embrace the ankle joints with your hands, lift your legs up, pulling your knees up to your chest. Head and shoulders pull upward on exhalation. Lower your legs down and at the same time with your arms outstretched, point them upwards to inhale. Repeat 6-8 times.
- Alternating stretching. Lie on your back, hands freely stretch along the body, legs slightly bend at the knees. Lift your legs and press them against your chest. Below the knee, grab the left leg with your hands and pull it toward you, while pulling your right foot up. Tear off the shoulders from the floor and pull the head to the knee. After that, change your legs. Repeat for each leg 6-8 times.
- Rocking. Sit on the floor straight, the back is even, the spine is stretched, the head stretches upward, the legs are bent at the knees, feet are on the floor. Grab your arms around your legs under your knees, tighten your abdomen, until you feel that your navel is approaching the spine. Tighten the muscles of the back, round it and slowly, carefully, the vertebra behind the vertebrae, drop on the shoulders. Raskachivaytes in the opposite direction, but not at the expense of inertia, and making efforts. When you return to the starting position and your back becomes straight again, stretch your head up. Without breaks, repeat 5-6 times.
It is these exercises that will help you to master Pilates at home. When you can perform them correctly, this will mean that you can move on and learn other complexes.