In the last article, we told you about what Pilates is. Now it's time to introduce those interested in this type of fitness with a series of Pilates lessons.

Pilates for beginners is a simple complex of slow exercises, which should be mastered first.

Twisting

Pilates Exercises

Twisting promotes the training of abdominal muscles. While doing this pilates exercise, remember the following:

- you can not hold your breath for the entire duration of the exercise;

- imagine that your task is to smoothly lay the vertebrae behind the vertebrae on the floor, and also smoothly tear it off the floor;

- keep the head and neck so that they are a continuation of the spine - do not tilt and do not tip your head.

Technique for making twists
. Sit on the floor, pull out straight legs, armsPut it on your hips. Bend your knees by placing your feet on the floor - during the exercise they must also stand firmly on the floor, not looking up from it. Keep your back straight, stretch your crown upwards. Hands lean against the hollows under the knees.

Begin slowly lowering the vertebra to the floor forVertebra, first the lumbar region, then the middle part of the back and finally the cervical section. Having lowered the last vertebra to the floor, immediately begin to roll in the reverse order, the vertebra behind the vertebrae. Pulling the spine, stretch the crown up.

Repeat this exercise 5-6 times without stopping.

Stretching


While doing this pilates exercise, remember the following:

- stretching your legs, strain the buttock muscles;

- Watch for the uniformity of breathing;

- adjust the movements to the tempo of your breathing;

- Extend the spine.

Stretching technique. Lie on your back, straight relaxed arms pull along the body, slightly bend your knees. Feet stand on the floor.

Raise your legs, bend them, bringing your knees closerBreasts. Grab your legs over your ankles and pull your knees to your chest. Head and shoulders at the same time pull above the knees. Carry out this movement on exhalation.

Take your hands off your feet (you can spread them apart) and pull your straight legs up. Carry out this motion on inhalation.

Repeat the exercise, without stopping, 6-8 times.

Alternate stretching


Pilates Exercises

This exercise, which involves alternate stretching of the legs. While doing this Pilates exercise for beginners, remember the following:

- During the execution of this exercise, make sure that the housing does not move;

- Watch for the uniformity of breathing;

- adjust the movements to the tempo of your breathing;

- Extend the spine.

Technique for performing alternate stretching. Lay down on your back, straight relaxed arms pull along the body, slightly bend your knees, press your feet to the floor.

Raise your legs, bend them in your lap and pressKnees to the chest. Grab your arms with a bent right leg below the knee and pull it to your chest. The left leg at this time rush up, straightening and stretching it, pull up the tips of your fingers. Head and shoulders tear off the floor and pull to the knee of the left leg.

Change your legs. Repeat 5-8 times for each leg.

Rocking

This exercise will help to balance the body. While doing this pilates exercise, remember the following:

- you can not hold your breath for the entire duration of the exercise;

- Slow down, "laying" on the floor of the vertebra behind the vertebrae;

- do not make sudden movements, move with muscular tension;

- keep the head and neck so that they are a continuation of the spine - do not tilt and do not tip your head.

Technique for rocking. Sit with your back straight. Pull the crown up, stretch the spine, as if you want to grow several centimeters. Bend your knees, pressing your feet to the floor.

Grab your arms around the outside of your thighs. Pull in your stomach, as if trying to pull up the navel to the spine.

Round your back and slowly sink onto your shoulders, the vertebra behind your vertebrae. The back is round, the spine "imprinted" on the floor. Begin slowly to swing, not lowering your head to the floor.

Slowly climb up, the vertebra behind the vertebrae, returning to the starting position. Rise up the spine, stretch the crown, "grow."
Repeat 5-6 times without stopping.

A hundred


Pilates Exercises

While doing this Pilates exercise for beginners, remember the following:

- you can not hold your breath for the entire duration of the exercise;

- Slow down, "laying" on the floor of the vertebra behind the vertebrae;

- do not make sudden movements, move with muscular tension;

- keep the head and neck so that they are a continuation of the spine - do not tilt and do not tip your head.

Technique for performing "Hundreds". Lie on your back, stretch your legs parallel to the floor. Raise your legs, head and shoulders slightly above the floor. In this case, the lumbar vertebrae should be "imprinted" in the floor.

Hold your legs in the up position, doHands moving up and down vertically. Do not strain your legs. For one breath, do 10 movements with your hands up and down. For 10 breaths, 100 hands will be released - hence the name of the exercise.

Circle with foot

This exercise trains the transverse muscles of the abdominal press. Carrying out this Pilates exercise, remember the following:

- watch the breath, it should be uniform, slow, deep;

- keep the head and neck so that they are a continuation of the spine - do not tilt and do not tip your head;

- Do not strain your legs during the exercise.

The technique of performing the "Circle foot" exercise. Lie on your back, stretch your arms along the body,Slightly bend your legs, pressing your feet to the floor. Raise your left leg vertically, doing this on exhalation. Rotate the foot clockwise (5-6 times), then in the opposite direction.

Do not aim for a large amplitude of rotation - it is important here how much the movements correspond to the tempo of your breathing. The body at this time is motionless, the backbone is pressed to the floor.

Change your foot and repeat the exercise.

Rocking-2

Pilates Exercises

A more complex version of the usual swing. While doing this Pilates exercise for beginners, remember the following:

- breathing should be uniform, deep and slow;

- pull the belly, trying to squeeze the navel to the spine;

- Do not lower your head to the floor.

Technique for rocking-2. Sit on the floor, keep your back straight, stretch your crown up, "grow." Grab your legs with your hands and pull them to the buttocks, bending at the knees.

Back round, spread your legs so that the head is between them. Make this movement on inhalation.

Swing, dipping to the shoulders and back. Slowly rise, returning to the starting position.

Repeat the exercise 5-8 times.

Folding


This exercise is designed to stretch the spine. While doing this pilates exercise, remember the following:

- breathing should be uniform, deep and slow;

- Try to maximally stretch the spine;

- pull the belly, trying to squeeze the navel to the spine;

- relax your legs, stretch your legs towards the body.

The technique of folding. Sit on the floor, keep your back straight. Pull your toes and feet to your knees. Hands pull forward. Exhale and begin to bend the body forward, while twisting the upper part of it, and keeping the waist straight.

Drag forward as far as possible. If desired, you can bend your legs a little.

The spine is twisted slowly, the vertebra behind the vertebrae. The head must fall between the arms to the legs. Hands stretch as far as possible forward, the crown also stretches forward.

Without pausing, "turn around", returning to the starting position.

Repeat 5-8 times.

As you can see, the proposed Pilates lessons are simpleAnd do not require any preliminary preparation. Watch your breathing, take your time during the exercises, strive for the maximum stretching of the muscles and vertebrae - and you will succeed.

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Afterwards, when you master the Pilates forBeginners, special video courses will help you to master the exercises using special simulators. You can buy or download a video of Pilates. The ideal option is to train in a fitness club with a coach, which will make for you the best program of classes.