Yoga, Pilates at home

Yoga, Pilates at home are classes for those who do not have the time and opportunity to practice at the club. Consider how to deal with these types of fitness at home.

The positive qualities of yoga and pilates

Yoga is an excellent way for those who want to improve the state of mind and body. Doing yoga, you can not only maintain your physical condition in the norm, but you can perfectly restore your inner state of mind. Yoga is needed to control your weight, relaxation and calmness. In addition, with the help of yoga classes, you can get rid of such ailments as insomnia, back pain, breathing problems, varicose veins, hypertension.

Pilates exercises perfectly help those who like to play sports, who suffers from joint problems, who wants to lose extra pounds. The benefits of Pilates exercises are not only available to everyone, but also perfectly develop flexibility and train different muscle groups.

How to practice yoga and pilates at home

In order to begin to train any person at home you need a desire. In addition to the desire to choose a spacious place in the room, you need to buy a mat for classes. The first results (tangible) you will notice after a month of regular training. Before you begin to train at home, it is recommended to consult a doctor and a competent instructor in yoga or pilates. It is the instructor who must choose the set of exercises that are suitable for you, which you can easily remember and perform at home.

Pilates. When doing exercises, you need to remember a few rules. During the training period, all attention should be focused on the muscle group that undergoes training. Concentrating on the effort the exercise should be carried out, it is also necessary to breathe properly while performing the exercise: breathe in with the stomach, exhale should be directed towards the waist.

Exercise "one hundred." Lying on the floor, you should take the original position. Push your back to the floor, lower your arms along the body, palms down. Slowly, you need to pull up your knees to the chest, and straighten your legs in such a way that an angle of about 90 degrees is formed. Tighten the chin, then and shoulders, at the same time to the breast. It is necessary to focus on the muscles of the buttocks and abdomen. Every five counts should be inhaled and exhaled. This exercise perfectly strengthens the buttocks, stomach, hands, back. This exercise should be repeated several times, after the number of them increases.

Exercise to strengthen the muscles of the back. You should lie on your stomach, pull your hands back and up. We must try not to raise our heads from the level of the body. In the foot, grasp your hands and swing on your stomach. In the form of a circle, there must be a spin. Then you need to lower your head, pull your hands forward, put your hands on the floor. Then to the heels pull up the buttocks, so you feel the stretching of the muscles of the back. In this exercise, breathing should be deep and slow. These are just two exercises, but you must perform much more, on the advice of the instructor.

Yoga. Exercise of the cobra. You need to lie on your stomach and straighten your legs. Hands bend at the elbows, hands on the floor. Strongly press to the floor of the hip and hands to push off, lifting the trunk. About two minutes should be held in this position.

Slopes forward. It is necessary to sit down on the rug "in Turkish." After doing a tilt forward, stretching out your hands for as long as possible. Then inhale, you should try to stretch out even more, touching the floor. Hold in this position for about one minute. Changing the position of the legs, the exercise must be repeated.

Torso rotations. You need to sit on the floor with your legs straight. After - straighten the back and the right leg bend at the knee. Clasp your knee with your hands, pull it to your chest, as close as possible. After you need to put your left hand on your belt and at the same time make a right turn of the body. Within one minute, try to stay in this position. Then repeat this task, using the other leg and turning in the opposite direction. This action is a stretching exercise.

Do yoga at home and pilates regularly, without missing classes. After a while you will celebrate your excellent health. Also notice how your figure has grown prettier, your health and general state of mind have improved.