We live day by day in a constant maelstrom of events, stresses and lack of time for our own needs. Starting the way to a morally and physically healthy life with sport, regular and unobtrusive, over time the body itself will deal with the problems. It will require healthy food, will become resistant to stress, and most importantly, doing physical exercises at home will be an opportunity to be alone with your thoughts and feelings, relax from the surrounding vanity. Occupations pilates at home - this is exactly what you need, when there is an acute need for a semi-meditative state and I would like to tighten the problem areas!
During pilates training, you develop simultaneously the maximum number of muscles, performing everything slowly, smoothly, without jerking at the control of breathing and concentration on the transverse abdominal muscles. They are, according to the creator - Joseph Pilates and are the body frame that supports posture. The Pilates exercise system is not designed to inflate individual muscle groups, so when performing a set of Pilates exercises, you will gradually become healthy, accumulate internal energy and, of course, improve the figure.
And now consider the Pilates exercises at home. All exercises must be repeated 10-15 times.
- Sit on the floor, bend your knees. Hold your arms around your hips, feet on the floor. We inhale, head up, legs raise so that the drumstick is perpendicular to the floor, without unclenching the hands. We keep the position for 20s. Then we exhale, the stomach is retracted, the back is rounded, we are delayed by 20s. Then we inhale, straighten our back and repeat the complex.
- Sit on your side with your knees bent. The right arm - straight at 15 cm from the right thigh serves as a support. Place your left hand on the left thigh with your palm up. Pushing on the right hand, straighten the body, tearing off the hips from the floor, and raise the left hand up. We maintain our position without disturbing the smooth breathing. We exhale, we return to the starting position. You can complicate the exercise by making the twisting with your left hand bending under the right thigh. Then we repeat to the other side.
- We get up near the wall, the distance is about one step. Back against the wall, we bend our legs, as if sitting. Hands stretched out in front of him. The back is flat and does not come off the wall, we save position at first 20s, and improving, we increase the time to a minute. The legs will be very sore, but the benefit of this Pilates exercise is the increased strain on the hips and buttocks.
- We carry out the "Pose of the Plank". The starting position - standing on all fours, pressing our elbows to the floor. Taking a breath, stretch the legs alternately, put them on the socks, the legs are pressed together. The body stretched in one string. The breath is relaxed. Further, exhaling, let's lower our head, and raise our hips. We keep position on 20s, we return IP.
- We perform very useful twisting for the lower press. We lay on our backs, our hands are put behind our heads. Legs in the knees bend, raise perpendicularly, simultaneously, tearing off the shoulder blades and head from the floor. Right elbow we reach the left knee, which we unbend. We return to the IP - knees perpendicular to the floor, the shoulder blades are torn off the floor, we repeat the exercise with the left hand. Left elbow we reach the right leg.
- IP - sitting on the floor, elbows rest, knees bent, socks slightly touching the floor. We inhale, we turn our knees to the right, tearing off socks. We exhale - straighten the legs diagonally to the body. Inhaling, we return to the IP, and then we repeat to the other side.
The Pilates program practically does not contain contraindications. If you do not exercise through strength, but rather adhere to the correct breathing described in the complex, your health is threatened only by perfection.