For those who suffer from back pain, there is a special set of exercises. To facilitate their implementation, a special simulator has been developed, but by and large one can do without it. This system is named after its creator - Joseph Pilates, it was developed almost a hundred years ago specifically for the rehabilitation of wounded fighters, for athletes who suffered injuries, and dancers. Today the gymnastics of Pilates has again become fashionable and is very popular with Hollywood stars.
The advantages of the Pilates system is that it develops flexibility and trains certain muscle groups. Possessing the minimum amount of contraindications, it is useful even for patients who have suffered a spinal injury. When performing bedridden pilates gymnastics Pilates warns bedsores and increases ventilation of the lungs, and if Pilates exercises a healthy person - exercises make the body more flexible and slim, improve well-being, soothe. Finally, the Pilates exercise complex is simple and safe.
Three Kinds of Pilates Training.
Training on the floor with special equipment.
Training on special simulators.
You can choose the exercises that are most suitable for you.
Rules of training It is necessary to think only about the trained muscle group.
All exercises are performed thoughtfully, slowly, with concentration on the effort.
It is necessary to breathe not with the breast, but with the stomach, with the inspiration directing the stream of air to the waist.
Thus, the Pilates gymnastics combines elements of the oriental health systems (meditation, slow execution and breath control, athletic exercises of the "western" school).
At home on the floor to perform a set of exercises gymnastics Pilates is very simple.
Exercise "Hundred" Starting position: lie on your back so that your back is firmly pressed to the floor. Hands are freely lowered along the body, the palms lie on the floor. Slowly lift your knees to your chest, and then straighten your legs up at right angles to the floor. At the same time, tighten your chin to your chest, and then lift your shoulders so that your arms are parallel to the floor, but do not lie on it. Strain muscles of buttocks and abdomen. Breathe slowly through your nose, inhaling and exhaling into 5 scores.
Simultaneously, on each account, perform small in amplitude, but sharp movements with straight hands downwards - upwards to completely relax the body. Exercise will significantly strengthen many muscle groups if you do it slowly (ideally for 100 scores).
Exercise for the back muscles Starting position: lying on the stomach. Pull your arms forward and up.
Without lifting your head and body, with the help of your hands, lean on your heels, as if rolling. The back is round, the head is lowered down, the straight arms are extended forward, the palms lie on the floor. Then tighten the buttocks to the heels to better stretch the lower back. Breathe deeply and slowly.
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Keywords: Training on the floor.
Training on the floor with special equipment.
Training on special simulators.