Pilates is both the acronym and the surname of the inventor of the Method. In the beginning of 20th century Joseph Pilates has developed the physical fitness system and called it Proximal Integrating Latent Agile Toning Exercise. Pilates actually is not quite an exercise, it is a whole method of stretching and strengthening your entire body. And what is more it has nothing common with cardiovascular workout. So you may not worry about overtraining yourself. Under Pilates exercises we must understand the systematic practice, that is specially designed to develop our body through stretching, balancing, breathing and strengthening. It is highly recommended to do Pilates exercise in addition to aerobic workouts and resistance training.
Pilates exercise combine exercise equipment, special stretches and breathing techniques. It is considered to be more dynamic than Yoga exercise because there are much more work on posture, strength and flexibility. The Pilates exercise looks the following way: using the special machine you have to do systematic moves, and hold your torso fixed. At the same time you move your limbs in different directions. Such movements challenge balance, strength and flexibility.
Everyone noticed that Plates exercise have plenty of benefits. This gentle, but very effective method assists in aligning your body, strengthens and stretches your muscles, rehabilitates some injuries, helps you to loose weight and improve sense of well being. And what is more – Pilates exercise are very good for pregnant women. The main difference of Pilates exercise from other ones is in performing fewer repetitions of each exercise instead of many. The key is in more precise movements, requiring control and form.
Joseph Pilates designed more than 500 specific exercises. No I will tell you about two most simple and therefore most popular exercises. First one is called “roll up”. You should lie on your back with legs straight and arms stretched above your head. After that slowly lift your arms toward the ceiling as you breathe in, while keeping your back flat on the floor. When breathing out roll forward slowly peeling your spine off the floor. Breathing in again, stretch out over your legs. Breathing out, roll back down slowly to the floor. Do not make any pauses and as you breathe in again – roll up to begin another repetition. Repeat this Pilates exercise about ten times. The second exercise is called “ballerina arms”. Start from sitting down cross-legged at the floor.
Then straighten the spine (imagine that behind you is an imaginary wall and stick to it). Then repeat the following steps: bend your elbows at a 90 degree angle. Take meldonium buy to connect the shoulder blades. Make your shoulder blades slide down the spine by taking the arms down. Then raise your bent arms above the head (just like ballerina would do). And end with arms as first started in front of you. If you will repeat this exercise at least 3 times a day every week you will see a great difference in how you walk and sit with a more elongated spine.