Pilates is a very popular sport today, which is less dangerous in traumatic activities than doing yoga. Initially, Pilates was used as a program for the rehabilitation of patients after surgery. But over time it has become an alternative for people starting their way to a healthy lifestyle.
How to start Pilates?
It should be understood that Pilates is not just stretching or even breathing, it is a complex set of exercises. Take the first lessons of Pilates for beginners better in a qualified fitness club. You can study in a group or individually with a coach. This is necessary for the coach to show you how to properly perform exercises and breathe while doing so.
Pilates for Beginners at Home
Classes at home have their advantages. Pilates lessons at home can be spent at a convenient time for you. Do not need to rush to the gym after work or on a day off. It does not matter what you decide to do, clothes should be just comfortable. If you conduct Pilates classes at home, there is no need to spend money on fitness centers.
Pilates classes at home or in the gym are based on several principles:
- Concentration. When doing this or that exercise, try to feel the work of each muscle.
- Breath. This is the guarantee of correct exercise and as a result of a healthy body. Breathing with Pilates should be diaphragmatic, this helps to avoid overstrain in the muscles.
- Centering. Pilates for beginners will not only strengthen the muscles, but also correct the posture. The trainer during the lessons will teach you to balance between the halves of the body and the balance between the muscles of the back and abdomen.
- Alignment. Constantly level the back and follow the posture every second.
- Coordination. The principle of precision and accuracy of the movements.
- Smoothness. Perform movements need to be smooth and do not make sharp turns or jumps.
- Relaxation. It is necessary to learn not to strain those muscles, which at the moment do not participate in the exercise.
- Endurance. The load increases evenly as Pilates becomes engaged.
Exercises for Beginners
Here is the basic set of exercises for beginners:
- The position of neutrality. The starting position is lying on the back. Hands stretched along the body. The legs are bent at the knees. At exhalation, press the lower back to the floor. On inspiration, fix the position. At the second exhalation the waist arches and is fixed on inhalation.
- Nodding. The starting position remains the same. On inhaling, press your chin to the chest, you should feel the tension in the muscles of the neck. Return to the starting position on exhalation. Now, on inhalation, you need to turn your head slightly back and on exhalation return.
- Hands behind the head. We remain in the starting position. We raise hands and pull the fingers to the ceiling. Palms turn to each other. We put our hands behind the head on exhalation and again raise them on inhalation. The press must be constantly stressed. This pilates exercise for beginners will help to put in order the shoulder joints.
- Angel wings. This exercise is to increase the mobility of the shoulder joint. Accept the previous starting position. Raise your hands over yourself on inhaling and lower them by the head. On the exhalation, spread out to the sides, as if waving your wings. In this case, the muscles of the press must be in constant tension. Do not lift your shoulders off the floor.
- An hour. Imagine that there are hours on your stomach. Above the navel is a mark at 12 o'clock, and 6 is located from the bottom. On the sides 3 and 9. Now start turning the hips clockwise, but with a small amplitude.
- We raise our knees. Again we accept the starting position. On inhalation due to the work of the muscles of the press raise the knee. On exhalation put your foot in place. The hips remain in one position, only the press.