For a person of the current millennium, health care has become not just a norm of life, but a necessity dictated by environmental conditions, the development of new technologies and a high rhythm of life. It is worth relaxing a little and not giving your own physical condition due attention, as immunity immediately decreases, metabolism is disturbed, overweight. These changes entail a number of diseases, the treatment of which can subsequently be extended for an indefinite period.
Today, all conditions have been created so that any person can take the opportunity to regularly engage in their physical improvement. A huge number of special techniques for healing and losing weight allow you to do this with minimal financial and time costs. Each person can choose for himself the path to healthy lifestyle life, which is the most effective and comfortable for him. However, those complexes of physical activity that have passed many years of testing and have helped many people are more trustworthy. It is to such systems that the Pilates exercise system belongs.
Where did the Pilates system come from?
This system has become popular in our country relatively recently. And, like many other things, it gained its fame thanks to the demand from pop stars and other public celebrities. The lightning-fast distribution of the system in circles of people who are not indifferent to their health is explained by its effectiveness and focus on the exercises performed. Meanwhile, the system is over a hundred years old.
This set of exercises got its name in honor of the person who invented it and developed it - Joseph Hubert Pilates.
In 1880, in a small German town located near Düsseldorf, a very weak and sickly boy was born. It is hard to imagine that purposefulness, perseverance and attentive attitude to own body helped little Joseph overcome diseases such as rheumatic fever, asthma and a whole bunch of other diseases. Already at the age of fourteen, thanks to his own system of exercises, the young Pilates had excellent health, the body of an athlete and the appearance of a model.
When Joseph immigrated to the United States in 1926, his famous system gained new admirers and adherents. It was from there, from America, this method body training began its victorious march around the world. Despite some transformation and adaptation to modern reality, the Pilates system, today, still relies on the dogmas that were proposed by its author.
What is the Pilates system
Today, many people want to find out for themselves in more detail what Pilates is, what benefits the system brings, and who can practice this program. Like any complex of physical exercises, the Pilates system is based on a certain load that a person experiences during physical education and sports. However, in this complex there are several significant differences from other systems, due to which Pilates has become considered unique.
First of all, since Pilates exercises are performed slowly, measuredly And smoothly It's almost impossible to get injured while exercising. The main goal of the system is to teach you to feel your body, to feel every muscle and every bone. As you master the technique, you will be able to learn how to manage not only your own well-being, but also independently “sculpt” yourself the kind of body that you have always dreamed of.
The system is based on exercises for the whole body, developing flexibility, mobility and strengthening transverse and rectus abdominis muscles, which Joseph Pilates called "the frame of strength." The combination of proper breathing with smooth, focused movements allows you to gently and consistently strengthen muscles. without extension muscle mass . At the same time, those muscles that you did not even suspect are included in the work during training.
Soft and, at the same time, consistent, deep impact on the body as a result leads to amazing achievements, if followed. principles of the Pilates system:
- correct breathing
- conscious concentration
- constant monitoring of the "strength frame"
- smoothness and softness of movements
- concentration
- regularity of exercise
Doing Pilates under the guidance of a competent trainer or just at home, you can strengthen your body, lose weight and get rid of many diseases.
Why and who needs this system of exercises
The Pilates exercise system can be confidently called one of the most effective and safe systems. The complex can be performed people of any gender and age, regardless of their physical training.
In addition to the general improvement of the body, Pilates allows you to solve such health problems as: headache, spinal injuries, osteoparosis, osteoarthritis, back pain, stress, etc. In addition, physicians around the world actively use this system during the recovery period of patients who have suffered severe injuries.
Pilates for weight loss is in high demand.
Using a special complex, you can purposefully correct the figure, getting rid of extra pounds in the right places. Moreover, women who are preparing to become mothers can absolutely fearlessly engage in this technique both during pregnancy, strengthening the muscles of the abdomen, pelvis and lower back, and in the postpartum period in order to quickly regain their former harmony and beauty.
Being engaged in the system of Pilates exercises, many people, after some time, note a surge of strength, a general rejuvenation of the body and the absence of negative emotions. It should be noted that the system improves brain function and helps develop intuition, logical thinking, memory, etc. In our fast-paced time, such abilities are just a gift that anyone who strives to improve not only the body, but also souls.
What is the advantage over other systems
Many sets of exercises are based on physical activity organism. The Pilates system is also no exception, and for classes you will have to make some efforts. Nevertheless, there is a main difference that transfers this system from the category of mechanical impact on the body, into the category of purposeful body training.
The fact is that Pilates demonstrates A complex approach
simultaneously to the whole body, and not to a single muscle group. You do not train your back, abs or legs separately, you train all this in a single complex.
Loads are distributed in such a way that it is worked out maximum amount muscle mass at the same time. In addition, in addition to simply performing exercises automatically, such as training on simulators, All movements in Pilates harmoniously complement each other. and require focus and concentration. A person who practices this system feels his body very well and consciously directs the necessary energy to restore the body or to get rid of unnecessary fat deposits in problem areas.
Like any new business that a person begins to do for the first time, the Pilates exercise system for beginners should start with a general introduction and introductory lessons. To do this, you should use the services of a professional trainer or instructor. However, thanks to the Internet, today it is not at all necessary to visit the training room to master the popular complex. If you wish, you can do Pilates at home, not only by reading the sequence and technique of exercises, but also by watching videos and photos.
Nevertheless, Pilates is considered to be quite complex in terms of technique. In order not to negate all your efforts, try to stick to ground rules which are relevant, first of all, for beginners:
- pay close attention to your breathing while exercising - breathe with your chest, trying to open the ribs wider when inhaling and to contract the muscles as much as possible when exhaling
- constantly control the press- keep it in tension throughout the session, drawing energy and spreading it to the whole body, all movements should come from the press
- follow the instructions as accurately as possible and accept correct position - an uncomfortable or incorrect posture can not only not bring benefits, but also harm the body
- shoulders, during most exercises, should be omitted- this is of great importance for establishing proper breathing, because with lowered shoulders it opens wider rib cage
- keep your head straight, without throwing back and without pressing the chin to the chest - when doing exercises on the floor or standing on all fours, this allows you to use muscle groups that are difficult to work out under normal conditions
- try to stretch your spine throughout all exercises - you increase the distance between the vertebral discs, making your body more flexible and mobile
There are a number of other recommendations that a Pilates trainer can give you. It is enough to visit two or three workouts to understand the basic rules for yourself and be able to continue to perform Pilates exercises at home, without the constant supervision of an instructor.
Pilates exercises for weight loss
This system involves the use of three types of exercises: exercises on the floor, exercises on simulators and exercises on the floor using special equipment.
You need to train barefoot, choosing a comfortable sportswear, which will not constrain the body, cause discomfort.
For classes, you will need a small mat and some room for movement.
If desired, you can turn on quiet, calm music that allows you to tune in to work.
Exercise "Boat"
Sit on the floor with your knees bent and your arms around your hips. The feet, at the same time, should be completely on the floor, legs hip-width apart.
Stretch your crown up, straightening your back. Lift your feet off the floor and lift your ankles parallel to the floor. Freeze for a few seconds in this position, controlling your breathing. Take a deep breath, while exhaling draw in the stomach, slightly rounding the spine.
On the next inhale, straighten your back, repeating breathing exercise at first.
Exercise "Cancan"
Sitting on the floor, bend your knees, lean on your forearms, placing your elbows under your shoulders. The toes of the feet, at the same time, should lightly touch the floor, and the legs should be tightly compressed.
Pull in your stomach, take a deep, full breath and at the same time turn your knees in right side. As you exhale, straighten your legs at the knees, lifting them diagonally to the body. The next breath is accompanied by the return of the body to initial position.
Exhale and perform a similar set of movements directed to the left side.
Alternating the exercise and controlling your breathing, do several repetitions.
Exercise "Cross-cross"
Lying on your back, bend and lift your legs so that your ankles are parallel to the floor. Elbows should be spread apart, hands behind the head.
Pressing your back firmly to the floor, draw in your stomach. As you inhale, lift your head, neck, and shoulder blades off the floor. As you exhale, straighten your right leg (it will turn out at an angle of 45 degrees to the floor) and, without bending in the lower back, turn your whole body to the left side. On the next breath, return the body to its original position without lowering the shoulder blades.
On the next inhale, do the same movement in the opposite direction.
Plank Pose Exercise
Standing on all fours, lean on your forearms, placing your elbows under your shoulders and your knees in line with your hips.
After straightening and pulling back, put both legs in succession on the toe. The feet should be pressed against each other. With your body straight from head to toe, come into Planck Pose, forming a straight line.
Take a deep breath. Exhaling, lift your hips and lower your head into a dolphin pose. On the next inhale, return the body to its original position.
Exercise "Swing leg"
The exercise is performed on the floor. Standing on all fours, straighten your arms and place your wrists strictly under shoulder joints. The legs should be in line with the hips.
Starting the exercise, smoothly straighten, pull back and put both legs in succession on the toe, leaning and maintaining balance on the toes. The feet, however, must be kept together. Lowering your hips, you need to form a straight line, straightening from the top of your head to your heels.
On inhalation, the leg is raised; on exhalation, it is lowered. Sequentially alternating right and left leg the exercise is repeated several times.
Exercise "Mermaid"
With your knees bent, sit comfortably on your right thigh. Lean on the floor with your right hand, straightening your elbow and moving your hand away from the body at a distance of no more than 15 cm. Left hand place palm up on left knee.
Push off while inhaling right hand and lift your hips. The left hand, at the same time, should be pulled up. Your posture should resemble the letter "T". Slowly exhaling, take the starting position.
On the next inhale, repeat the exercise, switching sides. Alternately perform the exercise, first in one direction, then in the other.
Pilates gymnastics is a system of exercises, in many ways. The movements here are made smoothly, flowing from one to another. But still there are power loads- the result of classes is similar to the effect after aerobics. The body is tightened and becomes more flexible, muscle mass increases.
How to do Pilates
If you decide to do Pilates exercises at home, be patient. You should not expect the effect in the first week of training. Only regular and long sessions will give you a lasting result. But in addition you will get not only flexible and slim figure, but also a general improvement in health, coordination, and even psychological state.
By the way, it is best to combine training with proper nutrition. The diet for the week can be viewed.
What is Pilates?
What is the benefit of these exercises? This is one of the systems related to fitness. With it, you can significantly correct the figure, even if losing weight is not your goal. After all, the main task here is to strengthen muscle corset, activation of body resources. In a word, the benefits cannot be overestimated.
This system exercise will do everyone: women, men and children, the elderly. The load on the joints is minimized here, the whole complex is very sparing.
It combines maximum efficiency and safety. The exceptional benefit of Pilates for the back is that doctors even prescribe classes for those who have scoliosis. Thanks to the strengthening of the back muscles, it becomes much easier to keep it straight. Working on the stabilizer muscles, which in normal life are completely unstressed, also helps to straighten up.
It is especially important that a lot of attention is paid to the set of exercises for the press - after all, this is the same antipode muscle that also largely affects posture.
How to practice at home for beginners
Pilates can be performed both at home and in a fitness club. Its particular advantage over other sports is that it does not require any special equipment - a mat, a couple of weights, if you are advanced enough for this, a stick - just about everything you need.
Of course, there are many equipment for gymnastics − special simulators, unstable platforms, balls. But these devices are not required at all.
Do basic complex you can always exercise anywhere, for this a rug and a couple of square meters of free space are enough. You don't even need special shoes - you can practice barefoot or in socks.
Of course, now you can just find a video on the Internet on how to do the exercises, but it is still recommended to do at least a few workouts with an experienced instructor. The Pilates system is difficult in terms of what you need to do correct posture otherwise there will be no effect.
There are many subtleties and nuances that you need to understand and feel, the video is unlikely to allow you to do this. But after you understand the principle of doing the exercises and remember the basic combinations, you can safely switch to homework, unless, of course, you have problems with self-discipline.
Video lessons of Pilates for weight loss in Russian
These video tutorials for beginners are great for training at home. They will help you get an idea of the technique and show the basic movements.
Picture exercises
And here are some pictures with illustrations of exercises suitable for self-fulfillment.
Doing Pilates on your own 
Simple exercises for beginners 
Combine exercises with and you will get a great body.
How is the lesson
Typically, a workout lasts 55 minutes, for an advanced level - an hour and a half. Like any sport, it begins with a warm-up and ends with relaxation and stretching. The rest of the lesson, under calm pleasant music, exercises are performed on various groups muscles. Pilates is recommended to be practiced at least three times a week to achieve sustainable results.
Can you lose weight with Pilates?
Of course yes. As with any sport, the metabolism from exercise is greatly enhanced. And since the loads in the process are small, the appetite does not increase. In one session, you burn 280 kilocalories that you do not want to immediately go and replenish. Ideal for weight loss classes in the evening, after which you will not eat anything, but go to bed. And, of course, an increase in muscle mass inevitably leads to weight loss, since a lot of energy is spent on maintaining muscles.
Pilates for beginners at home can be your lifesaver
For a modern person, taking care of one's health is an urgent need, and Pilates for beginners at home, you will find a video with exercises at the end of the article, can become your lifesaver. After all, the rhythm of life in the 21st century makes the highest demands on the body: work and household chores take a lot of strength. In addition, the appearance of a person is very important: psychologists have proven that extra pounds not only contribute to the development of an inferiority complex, but also interfere with building a career. After all, if a person is not able to control his own weight, can he be entrusted with a truly responsible business?
If you want to become the owner of a slender, toned body and prefer fairly calm static exercises, then you should get acquainted with the Pilates system
Unfortunately, many people do not have enough time for regular visits to the gym. Therefore, sets of exercises that can be done at home without the use of sports equipment. If you want to become the owner of a slender, toned body and prefer fairly calm static exercises, then you should get acquainted with the Pilates system.
Piletes system: a bit of history
Developed by Joseph Pilates. Joseph was born at the end of the 19th century in Germany. Since childhood, he was very weak: the boy suffered from asthma, regularly suffered from infectious diseases. However, thanks to his perseverance and conscious attitude towards his own body, Pilates managed to overcome all ailments. Already at the age of 14, he developed his own set of exercises, which helped Joseph not only get rid of diseases, but also gain an athletic physique.
In 1926, Pilates migrated to the USA. There, his system instantly gained immense popularity: men and women, businessmen and housewives, movie stars and show business figures were engaged in Pilates.
Advice!If you decide to exercise at home, make sure you wear comfortable clothing. It should not be too tight and impede movement. Loose shorts and a light T-shirt made of cotton fabric are perfect.
Lie on your back. Place one leg on the mat, stretch the other up. Breathe in as deeply as you can. Feel the air enter your lungs. At the exit, lower the leg, which is extended upwards, towards the opposite knee. It is important that the knee is not bent, otherwise the exercise will not be effective enough. Lower your leg slowly enough. When your foot touches the floor, slowly return to the starting position. For each leg, the exercise is repeated at least 10 times, you can do several approaches.
Advice!Exercise can be done at least an hour after eating.
With the help of such simple exercises, you can "discover" new muscles in yourself. Back strengthening exercise
Lie on your stomach, touch your forehead to the floor. Hands should lie freely along the body. Exhale and lift your shoulders off the floor as high as you can. Hold this position for a couple of seconds and slowly lower your shoulders to the floor. You should feel how your back muscles work.
Advice! If you are not feeling well, please reschedule your session. Pilates involves a fairly high load, which the body weakened by the disease may not be able to withstand.
Hand exercises
Stand straight, put your feet shoulder-width apart. Raise your arms in front of you parallel to the floor. Turn your hands palms up, bring them behind your back as far as you can. start doing slow movements, trying to "connect" the hands behind the back. Hands throughout the exercise should remain parallel to the floor! Count to 20, take the starting position.
During this exercise, you will feel quite strong tension in the shoulder and forearm. This is completely normal: the muscles should start to “burn”. If you feel something like this, then you are doing everything right!
Advice! If you feel unwell during a class, such as feeling dizzy or having a buzzing in your mind, stop immediately! Relax, lie down, drink some water. Usually, discomfort appear in beginners who have never played sports before. As a rule, after a while the body adapts to the loads. If this does not happen, you should consult a doctor.
A set of exercises to strengthen the legs
You will need a chair for this exercise. Stand near the back of a chair, grab it with your hand. Spread your toes out to the side like ballerinas do. Begin to squat slowly, trying to keep your knees apart in different sides. At the deepest point of the squat, lock in and count to 20.
Slowly return to starting position. The exercise is repeated from 5 to 10 times: it all depends on the level of your physical fitness. Advanced fans of the Pilates system do a “gun” during this exercise, that is, they keep one leg parallel to the floor.
Advice! Before starting home workouts, visit a few classes at the fitness center. A professional instructor will help you figure out how to do the exercises.
Modern life is filled high speeds and technology, stress, malnutrition and lack of sleep. All this gradually leads to overweight, spinal problems and so on.
Tidy up the body will help the exercises of one of the areas of fitness - Pilates, which can be performed at home.
Pilates - what is it?
Pilates is a specially developed system that combines breathing and physical exercise. Its founder is Joseph Pilates, who developed a system mainly to strengthen the spine. Exercise gently stretches and strengthens everything muscle groups our body.
The main feature of Pilates exercises are smooth and natural movements. And thanks to the high concentration, the whole body is worked out, where multiple repetitions are not required. In addition, the benefits of Pilates training are:
- Exercises can be performed even by a person far from sports.
- Low chance of injury.
- Concentration on movement will teach you to feel your muscles and the body as a whole as much as possible.
- Having learned correct breathing, increases the flow of oxygen into the body, which speeds up metabolic processes.
Home Pilates is even prescribed for people who have suffered an injury or a long illness for the fastest and best recovery.
An ideal option for beginners would be to conduct the first classes in a fitness club to master the technique and understand the essence of this system under the guidance of an experienced instructor. As a last resort, you can purchase a video - Pilates lessons for weight loss in Russian.
Having decided to master this type of fitness, you must follow some rules for the highest quality work:
- An important point during training is breathing. Inhalation is carried out with the maximum opening of the ribs and full exhalation of the collected air;
- Constant control of the position of the body - the shoulders are laid back, closing the shoulder blades. The muscles of the abdomen and back are in a tense state all the time, creating a frame. The gaze is directed forward. When working on the floor, the lower back should be firmly pressed to the surface;
- It is important to feel comfortable during any exercise. Uncomfortable state indicates the wrong technique.
To train the body through the Pilates complex for weight loss at home, no simulators are required - only a mat for the parterre.
If desired, to increase the load, you can purchase a special ring for Pilates, which helps to better work out the muscles of the arms and legs. It is represented by an elastic oval made of steel (diameter 40 cm) with grips for limbs.
This machine is widely used not only in Pilates, but also in other types of fitness. Exercises with its application a large number of, here is one of them, for example:
- Standing on the floor with feet shoulder-width apart, raise your arms with the ring to chest level with your elbows apart. Squeeze your hands, fixing the position and relax.
- I.P. the same, but the hands with the ring are located above the head - also squeeze and relax.
- I.P. too, but hands behind the back below.
Each exercise is repeated 5 to 15 times, depending on the level of physical fitness.
Now let's move on to practical Pilates lessons for beginners at home. The first exercise is described a little higher and let's go further ..!
2) An exercise called "hundred" involves the muscles of the arms, legs and abdomen:
- Lie on your back with arms outstretched along the body.
- Pull your legs up to your chest (raise off the floor) with your shoulder blades hanging above the surface.
- Straighten your legs, and slap your hands on the floor at a fast pace with springy movements.
It is necessary to perform in the approach up to 100 strokes.
3) With the help of the “balance” exercise, the abdominal muscles are worked out:
- Sit on the floor, pulling your knees to your chest and rounding your back.
- Lift your feet off the surface and balance on your buttocks without rolling onto your back and legs.
Hold out like this in each of the 7 approaches for 10 seconds.
4) Stretching the legs is great for training latissimus dorsi back, buttocks and abs:
- Lying on your back with legs extended and straight, bend one leg, clasping your arms and pulling it to your chest.
- The shoulder blades are torn off the floor, and the lower back is pressed. Straighten your leg up (angle 30 degrees), lingering 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 abs work:
- Lie on your back, bending your legs and wrapping your arms around your ankles.
- As you exhale, straighten your legs (45 degrees), and stretch your arms to the side.
It's never too late to get in shape! However, there is always not enough time and desire. An excellent way out is Pilates exercises, which give results in just a short time regular workouts. It is suitable even for those who have very little free time. The main thing is not to be lazy, and excellent figure you are guaranteed!
Today, Pilates is becoming more and more popular not only in Europe and America, but also in Russia. This system of exercises can be called a worthy competitor to yoga, gradually moving it into the background. After all, everything new always arouses great interest among people, especially in our country.
A little about the creator of Pilates
Worth Entering small digression into history and say that the creator of Pilates exercises is Joseph Pilates, who was born in Germany at the end of the 19th century. He opened his first school in New York, creating an absolutely the new kind training called the Pilates method.
Its main goal was to develop a special set of exercises that contribute to the restoration and speedy recovery of soldiers - participants in the First World War. Thanks to these exercises, the posture is straightened, all muscles become flexible and elastic, and, as a result, the likelihood of injury is reduced. The main principle is even and calm breathing, complete concentration and control over your movements.
It should be noted that many people still use the Pilates method, which, not in words, but in deeds, has proved its importance and necessity even in medicine. After all, modern doctors successfully use the system of exercises, invented in the last century, to restore patients after receiving various kinds of injuries.
Who are these exercises for?
The "Pilates method" is suitable for everyone, without exception, who wants to "be friends" with their body and maximize the use of the body's resources, as well as beautifully and gracefully move.
In our time, unfortunately, the movement, as such, has almost completely disappeared from people's lives, practically reduced to zero. What can I say: we hurry to work - we sit in the car, we relax at home - we sit in front of the TV, we are at the workplace - we sit at the computer. And this is wrong, because, according to scientists, a person should sitting position no more than five hours a day. How far from the ideal to the modern inhabitants of furious megacities!
Before Pilates, just like before yoga, you need to full concentration on the muscle group that you are going to develop.
In addition, classes require proper diaphragmatic breathing (i.e., the stomach) and a serious approach to business, aimed at a positive result.
Features of exercise in front of others
Home distinctive feature Pilates exercises from others lies in its complete safety for absolutely all people, regardless of age and physical fitness.
They can be dealt with even by women who are in a position, which is strongly recommended by many obstetricians and gynecologists.
And two more important advantages of these classes:
- saving time. Pilates can be practiced at home and there is no need to spend time in fitness clubs.
- saving money. If you decide to work out your figure at home, then the most ordinary clothes will do, and you do not need to buy a subscription.
However, do not relax. Training will need to be done regularly. What matters here is not the quantity, but the quality of the exercises performed.
There are three types of exercises:
- on the floor
- on the floor using special equipment
- on the trainers.
Pilates for beginners
Let's consider each of them separately. Let's start with the exercises on the floor, since the machines are likely to suit more experienced "athletes". All you need is a small soft rug, a bottle of drinking water and a good mood.
- Lying on your back, bend your legs at the knees, put your feet parallel to each other, stretch your arms along the body. Now, as if twisting the tailbone, slowly rise up vertebra by vertebra, building a straight line from shoulder to knee. Then, just as slowly, lower yourself back to the starting position. During the exercise, be sure to monitor your breathing: take a deep breath and on the exhale raise the body. At the top, inhale again and as you exhale, return to the starting position. It is recommended to repeat 10 times.
- The starting position remains unchanged. Raise one leg up, bending it at the knee, press the lower back. As you exhale in the air, change legs. The task of the exercise is to keep the back pressed with the help of the abdominal muscles. When replacing legs, it is necessary to touch the floor with toes. Perform 20 reps on each leg.
- Lying on your stomach, stretch your legs, place your arms bent at the elbows so that the palms are slightly higher than the shoulders. At the bottom, inhale and as you exhale, pushing off the floor with your palms, lift upper part body. Then, while inhaling, slowly return to the starting position. You do not need to rise too high, so as not to overstrain the lower back. The lower ribs should remain on the floor. The task is to try to stretch and lengthen as much as possible. Repeat 10 times. At the end, rise and relax the lower back, taking the “cat” pose.
Video exercises for beginners
These exercises can be called basic, with which it is recommended to start Pilates classes. This is the most the best option for home workouts. The biggest charm of this is that after a few days you will be amazed at the lightness in the body and the tightened figure.
Pilates exercises for weight loss
With the help of equipment, you can add variety to classes and pay special attention problem areas(buttocks, thighs, abs, arm and chest muscles). Everyone chooses for himself what he needs most. It can be an isotonic ring, a balance board, rollers, an arch (spine corrector), balls, spinning discs, or even a portable Pilates studio.
The result of losing weight
Since the purpose of these exercises is to keep the body in good shape, as well as strengthen muscles and joints, it can also be used to lose extra pounds. Of course, you should not expect immediate results.
After all, each is a kind of work for the body. Unlike other sports, Pilates is not aimed at burning fat, but at acceleration of the metabolic process by strengthening muscle tissue.
Examples of exercises for weight loss can be as follows:
- Lie down on the mat, tighten the press, place your hands along the body with your palms down. Then slowly lift your shoulder blades off the floor and twist forward. Hold the position for 3-4 seconds and return to the original position. Repeat 5 times.
- Lying on your side and pulling in the press, raise your leg and perform it circular motions first clockwise and then counterclockwise. One minute each side. Change leg and repeat.
- Lie on your stomach and pull the press to the spine. Lift your arms and legs off the floor, pull your stomach in and perform short movements for a minute, as if you are hitting water. Repeat 2-3 times.
I want to talk about how to make the exercises as simple and effective as possible.
- A lot depends on training clothes. Dress in such a way that the movements are free and nothing presses or tightens.
- Since the muscles of the foot are involved in the work, it is advisable to practice in socks or barefoot.
- Exercise only when you feel good. Although skipping workouts is not desirable, but if you are sick, then it is better to postpone the class.
- It is not necessary to practice in the morning, but not earlier than an hour after eating.
How to eat after training so as not to spoil the result
A set of exercises for weight loss should be combined with the right diet. It has long been known that food physical development are closely interconnected with each other. After all, our body from food receives the necessary substances and energy, which then spends in the process of life.
It is important to correctly combine the amount of food consumed with your energy costs. There are no special secrets for Pilates classes to be beneficial.
The main thing is that you don’t need to load your stomach before going to bed, eat and, less chemistry - more natural, give preference to dairy products, indulge in fruits and drink at least 2.5 sheets of clean water a day.
In conclusion, I would like to say that you can do Pilates even with a gorgeous figure, a wasp waist, an elastic butt, tightened belly and seductive thighs.
The important thing is that classes give a feeling of complete unity with your body, because all exercises are performed slowly and therefore meaningfully.
Pilates not only improves the physical, but also the emotional state of a person who, in the modern frantic pace of life, has found a few free minutes to enjoy and feel internally.
The beauty of Pilates is that there are no prohibitions and restrictions in it. The only thing to remember is that classes do not require haste and carelessness.
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