Now more and more popularity is gaining a special kind of fitness - Pilates. Unlike traditional fitness, pilates in our country is not known to everyone. While abroad such a technique is widely used for completely different purposes. In what its or his uniqueness and whether there are any features of a pilates for growing thin? This will be discussed in this article.
What is Pilates?
As already mentioned, Pilates is a special kind of gymnastics, which is characterized by slow and smooth movements, special concentration, breathing and many others. Some even claim that Pilates is a combination of physical and mental exercises.
Can I lose weight while doing pilates?
The answer of people who are engaged in Pilates: "Of course, you can!" But still it is worth saying that this set of exercises was not designed for weight loss, but for the overall improvement of the body of a person. Losing excess weight - this is a secondary result, but really, with the help of Pilates you can lose weight. And pilates trainers say that only 10 minutes of exercise per day is enough to lose weight. Agree, it's much easier than going to the gym. Probably, that's why Pilates for weight loss is called "lazy aerobics".
From the above, the reader may not understand how this can be. Just 10 minutes of Pilates enough for weight loss? It looks like a fairy tale, right? Therefore, at once we will make a clarification that if you aim to lose weight, then simultaneously with training you will need to reconsider your diet.
How does Pilates help you lose weight?
If you still doubt whether Pilates helps you lose weight, then let's look at exactly how it works.
Pilates combines exercises that focus on the muscles of the central body. On such as the hips, the press, the thorax. And it is in these areas and the most part of excess weight is concentrated. And from here it becomes clear how the burning of weight takes place. In addition, a very important advantage of using Pilates for weight loss is smoothness and gradualness. For one workout, your body burns an average of 300 kilocalories, which is much less than, for example, in aerobics or dance gymnastics. This load does not contribute to rapid weight loss. And if the loss of extra pounds is slow, and even with the general strengthening of all the muscles of the body, then in addition to a slim figure and good health, you are improving your body.
Exercises for weight loss
Pilates, like any other restorative gymnastics, is directed not at any particular zone, but at all parts of the body without exception. Of course, you can make an emphasis on the most problematic zone, but do not pay attention only to it.
All exercises Pilates for weight loss can be divided into the following groups:
- exercises for the chest;
- exercises for the legs and thighs;
- exercises for the waist and the press.
In addition to this separation, all exercises can be conditionally divided according to the use of certain attributes in training (gymnastic stick, fitball, simulators, etc.)
It is worth saying that Pilates includes more than 500 different exercises, each of which performs its function. The exercises are chosen by the coach based on the goal that you set for yourself, as well as your physical form and the available contraindications (although the latter are extremely rare). You can do it yourself or in groups. However, at first it is still worth doing exercises under the supervision of the coach. Otherwise, sprains and even injuries are not uncommon.Here are a few examples of Pilates exercises effective for weight loss.
Exercise 1
Starting position (PI): Legs on the width of the shoulders, hands are on the front side of the legs, the shoulders are relaxed.
Exercise (VP): Tilt forward, bending the knees and spreading them slightly to the side. In this case, the heel touches the floor, the back bends forward, hands slide on the legs. When the exercise is performed correctly, the chest is between the knees. Return to the starting position, performing the deflection with your back back, and shrugging your shoulders in front of you.
Exercise 2
FE: Feet together, arms lowered.
VP: You tilt forward, try to touch the floor with your hands, without bending your knees. After this, without changing the position, take 2-3 steps forward (head down, buttocks remain above). Delay in this position for 10-20 seconds. Lower your buttocks to the floor, lift your head up (make a deflection with your back). Remain in this position for 10-20 seconds. And then we do everything in the reverse order. We lift the buttocks up, lower the head, fix the position. We repeat 25 times. After that, we walk to the feet with our hands. Slowly return to the IP.
Exercise 3
IP: Stand on all fours, head parallel to the floor.
VP: Lift your right hand and hold it in front of you, and straighten your left leg. The position was fixed and returned to the IP. Then change your arm and leg.
Exercise 4
IP: Lie down on your left side, pull your left arm up, head on your arm. Raise your legs 15 cm above the floor.
VP :. You lead the legs forward to the perpendicular position with the body, slightly bred them. You return to the FE. Repeat 25 times. Lie down on your right side and again do the exercise.
Exercise 5
IP: As in Exercise 4
VP: Bend your legs in your lap, and push them forward. Unbend your knees, legs straighten up to form a right angle with the body. Bend your legs and return to the FE. Perform 25 times, then repeat the same on the right side.
Exercise 6
IP: Lie down on your left side. The left leg is bent at the knee and wound back.
VP: Relying on the elbow of the left arm and right foot, lift the body. The right hand is pulled upwards. Perform 15 times, then change the position of the body to the other side.
Exercise 7
FE: Sit on the fitball, feet shoulder width, bend backward (tilt angle about 150 degrees), straighten your arms in front of you.
VP: Without holding on to the support, raise your back to the perpendicular position. We fixed the position and again deviate back. Repeat 25 times.