Pilates for beginners at home - 9 lessons

Modern life is filled with high speeds and technologies, stresses, malnutrition and lack of sleep. All this gradually leads to excess weight, problems with the spine and so on.

To put in order the body will help exercise one of the areas of fitness - Pilates, which can be performed at home.

Pilates - what is it?

Pilates is a specially designed system that combines breathing and exercise. Its founder is Joseph Pilates, who developed the system, mainly to strengthen the spine. Exercises gently stretch and strengthen all the muscle groups of our body.

The main feature of pilates exercises are smooth and natural movements. And thanks to high concentration, the whole body is worked through, where repeated repetitions are not required. In addition to this, the benefits of Pilates training are:

1. Exercises can be performed even by a person far from sports.
2. Low probability of injury.
3. Concentration on the movement will teach you how to feel your muscles and the body as a whole.
4. Having learned the right breath, the flow of oxygen into the body increases, which speeds up the metabolic processes.

Pilates is even prescribed for people who have sustained a trauma or a prolonged illness for the fastest and most qualitative recovery.

Pilates for weight loss

Ideal option for beginners will be holding the first sessions in the fitness club for mastering the technique and understanding the essence of this system under the guidance of an experienced instructor. In extreme cases, you can buy videos - lessons of pilates for weight loss in Russian.

Recommendations

When deciding to master this type of fitness, you must follow certain rules for the best possible performance:

• An important point during training is breathing. Breathing is carried out with maximum opening of the ribs and full exhalation of the collected air;
• Constant control of the body position - the shoulders are retracted, closing the shoulder blades. The muscles of the abdomen and back are in a state of tension all the time, creating a skeleton. The look is directed forward. When working on the floor, the waist should be firmly pressed against the surface;
• It is important to feel comfort during any exercise. The discomforting state indicates an incorrect technique.

To train the body through a set of pilates for losing weight at home, no simulators are needed - just a mat for the ground floor.

If desired, to increase the load, you can purchase a special ring for Pilates, which helps to better work the muscles of the hands and feet. It is represented by an elastic oval made of steel( diameter 40 cm) with grips for the limbs.

This simulator is widely used not only in Pilates, but also in other types of fitness. Exercises with its application a large number, here is one of them, for an example:

• Standing on the floor with legs across the width of shoulders, raise your hands with a ring to the level of your chest with elbows dilated to the sides. Compress hands, fixing the position and relax.
• the same, but hands with a ring are located above the head - just squeeze and relax.
• I.P.too, but his hands behind his back below.

Each exercise is repeated 5 to 15 times, depending on the level of physical fitness.

Pilates for beginners at home

Now we turn to practical lessons of Pilates for beginners at home. The first exercise is described a little higher and went on. .!

2) An exercise called a "hundred" involves the muscles of the hands, feet and abdomen:

• Lie on your back with arms outstretched along the body.
• Pull the legs to the chest( lift off the floor) with the shoulder blades hanging above the surface.
• Legs straighten, and hands in a fast pace to slap on the floor with springing movements.

It is necessary to perform up to 100 strokes in the approach.

3) Using the balance exercise, the abdominal muscles are worked out:

• Sit on the floor, pulling your knees to your chest and rounding your back.
• Tear off the feet from the surface and balance on the buttocks, without slipping to the back and legs.

Hold on like this in each of the 7 approaches for 10 seconds.

4) A stretching leg exercise perfectly trains the widest back muscles, buttocks and press:

• Lying on the back with elongated and straight legs, bend one leg, clasping the arms and pulling to the chest.
• The blades are torn off the floor, and the waist is pressed. Straighten the leg up( angle 30 degrees), delaying for 10 seconds.

Then do the same with the other leg.

5) Another stretching exercise stretches the spine and nearby muscles. At the same time, the hips, buttocks and press work:

• Lie on your back, bending your legs and wrapping your arms around your ankles.
• As you exhale, straighten your legs( 45 degrees), and pull your arms out to the side.
• Return to IP, with the hands to describe the circle along the floor.

Perform 10 repetitions.

6) The movement of the "corner" is a qualitative stretching of the back muscles with active work on the buttocks, thighs and abdomen:

• Lie on your back with legs brought to the body( angle of 45 degrees to the surface).Hands straight behind the head.
• Remove the upper part of the case from the floor, reach for your legs, keeping balance.
• Return to IP, slowly and smoothly unwinding the case.

4 repetitions are sufficient for this exercise.

7) "Sed by the wall" uses the back and hips:

• Press the back against the wall with the legs slightly forward.
• Slowly sit down to the right angle with legs and arms extended forward.

Return to I.P.and perform the exercise 5 times.

8) Muscles of the legs and problem areas of the hips with the inclusion of press and back into the work are worked out in the following exercise:

• Lie on the side with a straight back, emphasis on the elbow, head in the palm of your hand. The upper arm tightly rests against the surface.
• Straight legs are forwarded with the maximum lift of the top and its return to the IP.

It is important to keep the case fixed, repeat it up to 8 times, then change the side.

9) In the exercise "bridge on the shoulders" the muscles of the abdomen, back, buttocks and legs actively work:

• Lie on your back with arms outstretched along the body and legs that stand on the floor in a bent form.
• Strain the muscles of the buttocks, raise the pelvis from the floor, fixing the position.
• Raise one leg while holding the pelvis at the top.

Back to I.P.and repeat the exercise 5 times per foot.

This is only a small part of the movements of the pilates system performed by the house independently, strengthening the main muscle groups, the spine, joints and charging with energy and self-confidence.

Regular classes at home or in the fitness club pilates will help solve the problem with excess weight, rejuvenate the entire body and charge positive feelings and emotions. And if in addition to adjust the diet, moving to a healthy and natural food, eliminating harmful products, the result is simply amazing!

Pilates video lessons for beginners

Detailed video lessons of pilates at home, with translation into Russian, are ideal for beginners or just wishing to get acquainted with this type of training.