Exercise 1
Take the starting position for the machhes to the sides, corresponding to your level of preparation. Raise the upper leg to the level of the hip and slightly unfold it to not use the muscles of the thigh. Inhale, draw the stomach to the backbone. Pull the leg forward and pull it twice (with two small jerks) as far forward as possible, but without shaking your hips and twisting your waist. On exhalation, return the leg and take it back, towards the back corner of the room. Imagine that on your shoulder you keep in balance a pile of cups with hot coffee. Do up to 10 repetitions and squeeze the heels together, getting ready for the mahas up and down. The body must be kept outstretched and stationary. Imagine that your legs are long and straight, and the muscles do not contract. Use the power source to stabilize the enclosure. Do not let your shoulders and hips swing back and forth. Do not bend your foot to the end, otherwise you will lose balance. The leg should not fall below the upper edge of the thigh. Turn back and forth and gradually increase the amplitude of the movements without swinging the case. We present to your attention an article on the topic "".
Exercise 2
Take the starting position in a set of physical exercises for the machhes to the sides, corresponding to your level of preparation. The leg is slightly unfolded so as not to involve the muscles of the thigh. On inhalation, raise the upper leg vertically upwards. On exhalation, lower your leg, resisting the force of gravity, stretching your leg from the hip. Imagine that a spring is attached to your leg above your head, and monitor movements using the energy source zone. Do 5 repetitions, lower your leg, take the position of Pilates. Do not allow your leg to wrap in, keep it slightly unfolded from the hip. Raise your leg only to such a height that it remains straight. Lower the leg, pull it from the hip. Imagine that with your foot you move a coin across the wall and press it against the wall, lowering your foot. Do not lower the body to the floor, pull the crown in the direction opposite to the hips. Do not bend your waist and do not press your head into your shoulders when you lift your leg up.
Exercise 3
Take the starting position in the physical exercise package for the machhes to the sides, corresponding to your level of preparation. Raise the upper heel slightly above the bottom and begin to perform circular movements with the foot from the hip forward and with effort. Imagine moving your foot along the inner surface of a small hoop. Perform 5 circles forward, as much back. At the end, close the heels in the position of Pilates. The body must remain stationary and elevated during the rotation with the foot. Carry out circular movements from the hip joint with a straight leg. Pull your leg from the hip, as if pressing your toes to the wall with a coin. To support compress the buttocks. To maintain balance, use the muscles of the energy source zone and do not swing the body. Hips, knees or feet should not rotate inwards. Do not bend the knee and draw circles with the lower part of the leg, work from the hip.
Exercise 4
Take the starting position for the machhes to the sides, corresponding to your level of preparation. Raise the upper leg vertically upwards. Bend the leg in the knee, the foot with a protruding toe, bring to the inner side of the opposite thigh or in front of it. Slide your foot along the leg until you straighten it, then lift it upright again. Pull your leg from the hip. Do 3-5 repetitions, then change the direction of movement, pulling the bent leg to the thigh and straightening it up, then, resisting gravity, lower it to the opposite leg. Imagine that your yoga overcomes the resistance of the spring attached above your head. Do 3-5 repetitions in each direction.
Exercise 5
Keep the body elongated and completely immobile during the exercise. The more stable the upper body, the more effective the exercise. Pull the waist line. Pull your leg from the hip, as if pressing your toes to the wall with a coin. Do not bend your waist and do not press your head into your shoulders when you lift your leg up. Hips, knees or feet should not rotate inwards.
Exercise 6
Lie down on your right side, bend your left leg in the knee and put it on the floor in front of your right foot, the knee is directed to the ceiling. Head your head on your hand, with your other hand, fix the ankle of your left leg or lean your hand against the floor in front of you. Straight leg from the hip, lift it from the floor, slightly unfolding the heel up. Imagine that there is a pile of books on your leg on your knee. Raise and lower your leg without putting it on the floor. Accent the ascent while performing a set of physical exercises Pilates. Perform 5-10 repetitions, then stop the leg in the raised position and sprinkle it upwards 10 times. Do not drop the books! You can also make 5 laps ahead and 5 laps back.
Exercise 7
Keep the elongated position of the body during the exercise. If it is difficult for you to keep a bent leg in this position, you can put it with your knee on the floor in front of you. Raise as much of the hip as possible from the floor, keeping an easy turn of the leg outward. Pull the straight arm in the opposite side from the foot. Do not bend your straightened leg. Do not cut the quadriceps muscles of the hip.
Exercise 8
Take the initial position of the advanced level for the machhes to the sides. Take the upper leg back, as if pressing on the pedal of a very large bicycle, bending the leg in the knee and bringing the heel to the buttock, stretching the muscles of the hip and knee. Bend your foot over your outstretched leg and straighten forward, towards the shoulder, without moving your hips forward. Pull the leg forward, as if pressing down on the pedals, and roll the pedal back, through the starting position. Try to imagine a bicycle, the pedals of which are cranked with great effort, so that you can control the movement and effectively stretch the muscles. Make three turns forward, then change direction. The bicycle strengthens and extends the muscles of the thigh, buttocks and hamstrings.
Exercise 9
Keep the body elongated and completely immobile during the exercise. Pull the waistline, especially when stretching the leg in front of you. When moving backwards (push forward, knee bend, straighten leg): Hold the knee back as far as possible further before pulling the leg forward. Stretch your back while stretching your leg . When moving forward (pulling the legs back, bending the knee, bringing the knee forward, straightening the leg). Bring the knee to the buttocks before bringing the knee forward. Hips, knees or feet should not rotate inwards. The hips should not swing when they are brought forward. Do not lower your leg below the hip.
Exercise 10
Take the initial position of the advanced level for the machhes to the sides. Raise the upper yoga to the level of the thigh, slightly unfolding it outward. Inhale, pull your leg forward. Slip your foot along the wall in front of you upwards, then turn your leg in the hip joint, through the top back, towards the corner of the opposite wall (try to create a counterweight to the leg, stretched back, pull the upper thigh forward and pull the back muscles more tightly). Move the leg forward and repeat the sequence 2-3 times: leg forward, upward, turn, pull back. Imagine driving with a foot inside a large cauldron. Change the direction of travel. The body must be elongated and tense to maintain stability during movement. Do 2-3 repetitions in each direction, at the end, bring the heels together in the position of Pilates and turn over on the stomach.
Exercise 11
Hold the body elongated and completely immobile during the exercise. Equalize the weight of the leg, pulling the upper thigh in the opposite direction from the elongated leg. Drag the head of the head in the direction from the legs, do not lift the shoulders. Do not bend your waist and do not pull your head into your shoulders. The hips should not swing when they are brought forward.
Exercise 12
Lie on your stomach, squeeze the back of the inner thighs, place your forehead on the back of your hands (one above the other). Tightly compress the buttocks, inhale, lift both hips from the floor, keeping the legs straight, the heels together. Keeping your feet on weight, reduce and dilute your heels. Imagine that your body is tied to the floor and can not move, and the legs are suspended on springs to the ceiling. At the expense of 5, take a breath and at the expense of 5 - exhale. At the end of the exercise, climb and sit on the heels to loosen the muscles of the waist, then lie on the other side to the starting position of the mahovas to the side. Repeat the exercise with the other leg, at the end, lie on your side, pulling your knees to your chest.
Exercise 13
The body must remain stationary during the exercise. To protect the waist, draw the belly to the back. The upper back and shoulders should be relaxed. If necessary, you can stretch your arms forward. To protect the waist and stabilize the body, squeeze the buttocks. Keep your legs as straight as possible. With variation for the advanced level, keep your knees as high as possible. Do not hit your heels too hard to get bruises. Do not touch the floor with your hips.
Exercise 14
Lay down on your back, bend your knees, put your feet on the floor, knees and thighs compress (feet should make 45 degrees with feet). Pull your hands up behind your head, pull your fingers to the opposite wall. Keep your back straight, using the muscles of the energy source. Pull your arms forward and stretch your head and body forward and up. Imagine that you are climbing with a balloon attached to your chest. At the inspiration rise so that the abdominal muscles are still in work, keep this position on the account to three. On exhalation, start lowering, leaning against each vertebrae on the floor. When the nape falls to the floor, stretch your arms above your head, with your fingers stretch to the opposite wall. Stretch your neck.
Exercise 15
The body must be absolutely stationary during twisting and unwinding. Try to focus more on uphill than forward and operate the energy source zone. Squeeze the buttocks, the inner surfaces of the thighs and knees. When lowering to the floor, try to stretch, do not tear off the sacrum from the floor. The feet should not move on the floor. Do not roll over to the coccyx.
Exercise 16
Lie on your back, in the same position as for Exercise 15. Straighten one leg at an angle of 45 degrees to the floor, firmly press her knee to the knee of the second leg. Slightly unfold the straightened leg from the hip, squeeze the buttocks and back of the inner thighs. Repeat the sequence of exercise 15 without opening the knees. Stretch for the straight leg, the chest is raised. On inhalation, rise from the waist line. Imagine that you are being pulled forward and upward by a large magnet. On exhalation, start lowering, leaning with each vertebrae on the floor, straighten your arms above your head. For effective work of the abdominal muscles, stay at the upper point of the lift, and turn the body to the right. At the inspiration, even in the center. On exhalation, turn left. On inhalation again align in the center. On exhalation slowly sink to the floor. Repeat one of the options 2-3 times with each leg, then pull the knees to the chest and relax the lower back.
Exercise 17
Control movement with deep abdominal muscles. The key moment when climbing is the feeling of slow and controlled smooth upward movement. Try to rise from the chest, lower your shoulders. During descent, develop the spine, creating a space between the vertebrae. Knees should be tightly compressed. Do not put one knee in the other. When lifting forward, do not lift your shoulders. Do not hold your breath and do not carry the weight of your body forward.
Exercise 18
Lie on your back, pull both legs upward in the Pilates position. Straighten your arms up above your head, keep your back straight. Lower your legs at an angle of 45 degrees to the floor, pull the stomach towards the spine. Inhale, pull your hands forward and reach for your toes. Pull your chin to your chest and smoothly twisting, lift the case off the floor. Imagine that between your ankles and chest you have a spring that pulls you towards your legs. Hold this position, balancing on the coccyx, then on exhalation start to fall. Feel at the same time the resistance of the spring. Squeeze the buttocks to keep the legs still. When the head sinks to the floor, straighten your arms above your head; repeat the sequence, breathing on the rise and exhaling, sinking to the floor in succession by each vertebra.
Exercise 19
The key point of the series of puzzles is the relaxation of the mind and finding your own rhythm of performing these exercises. During the sequence, you must breathe. If you hold your breath, then the efficiency of the muscles will decrease significantly. Be sure to squeeze the buttocks and backs of the inner surface of the thigh to engage the energy source zone. Do not lower your legs below the level of controllability of movements. If you feel that the back begins to buckle, raise your legs higher. Puzzles consist of a series of highly controlled movements. Do not lift the housing upwards in any way and do not fall backwards. When lowering, keep your hands upright, aligned with your ears. Try to stretch in the opposite direction from the legs. Now we know what a set of physical exercises Pilates.