Pilates is the most popular program in the whole world, which includes a whole system of various exercises. This system was invented by Joseph Pilates over a hundred years ago. The relevance of these exercises has been preserved and remains irrefutable to this day. Let's still see what kind of exercises for beginners are included in this system. So, the features of Pilates: exercises for beginners.
Pilates and exercises for beginners - this is the best way to get lost shape and lose excess pounds. In addition, such a system for beginners, very well relieves back pain, struggles with arthritis and even helps to get rid of the abdomen after childbirth.
But before proceeding to the exercises for beginners themselves, let's consider the basic requirements for this complex.
1. Perform these physical loads in a comfortable and free clothes that will not impede your movements, and interfere with their implementation.
2. For performing this or that exercise, you need your legs to be barefoot.
3. One hour before and one hour after exercise is not recommended to take food.
4. To perform this complex of exercises you need a special mat or towel.
5. Be sure to read all the exercises from this program and perform them within six weeks. Only after this is recommended to go to the exercises from the initial level of complexity.
6. Remember that not one of the exercises should not cause you pain or discomfort.
7. In case you get sick or suffer from any chronic diseases, be sure to consult a doctor about your physical activities.
8. All Pilates exercises must be performed in the correct order and without errors.
So the basic requirements to the given complex of physical exercises look, and now let's go directly to the exercises for beginners themselves. Each of the following exercises should be performed for about one minute, and repeated ten times. Perform them is smooth and without sudden movements, with a feeling of fatigue, you must stop the occupation. Some of these exercises may seem complicated at first, but with each new approach, your muscles will be very obedient. This complex will help you strengthen the muscles and move to a more intensive system of Pilates exercises.
We'll start with a warm-up.
1. You need to lie on your back and pull your knees to your chest, clasping them with your hands. Then pull in the belly, feeling all your muscles. Hold in this position, make three smooth, but deep breaths and exhalations.
2. At the shoulder level, extend your arms, and with the muscles of the abdomen, try to lower your legs, and then turn your knees to the right. Be sure to keep your knees together. Then you need to relax and draw in your stomach. Hold in this position, make three smooth, but deep breaths and exhalations.
3. Use your abdominal muscles to return your knees to their original position. Then turn them to the left. Hold in this position, make three smooth, but deep breaths and exhalations.
In this complex, you need to remember that your knees should always be together, and the back should not have a load. All tension should be directed at the abdominal muscles. Thanks to this exercise, you can well stretch the muscles of the back and abdominal area. Which will certainly facilitate the use of the following exercises from the complex. Plus, you will make an excellent stretch.
After that, smoothly go to "twisting".
1. You need to lie on your back, and put a small pillow under your head. Then, bending your knees, fix your body with your feet on the floor. Unfold your elbows in different directions, place your arms under your head.
2. Draw your belly with the muscles and exhale the air, lift the upper part of the body. Inhale, return to the previous position. Remember that your stomach should be in the same voltage. Then repeat the exercise again.
In this complex, it is worth remembering that your upper body muscles should be less involved, and your hands are completely relaxed. All tension should be directed at the abdominal muscles. With this exercise, you can effectively strengthen the muscles of the upper part of your abdomen.
And now let's move on to strengthening the muscles of the lower part of the abdomen.
1. You need to lie on your back, and put a small pillow under your buttocks. After that, you need to raise your legs and bend them at the knee joint. Hands, at this point, should be deployed elbows in different directions and be under the head.
2. Draw your belly with the muscles and, inhaling, raise your hips towards your chest. After inhaling, return to the original position, and then repeat the exercise.
In this exercise, you should stretch the lower abdominal muscles as much as possible. The head and arms should be in a completely relaxed position. This exercise is very suitable for women after childbirth who want to tighten their belly and return it to its original form. Plus, by strengthening your muscles, you can move on to whiter complex Pilates exercises.
So we examined the complex of Pilates exercises, which is designed specifically for beginners. Remember that to begin with, you should never overload yourself with physical exertion. Therefore, try to perform all exercises without overworking your muscles.