Pilates for weight loss

Pilates is a system of special exercises that will help to gain flexibility to the whole body, lose weight, maintain the form and muscle in tone. It became popular only lately. With the help of Pilates, the stars and athletes acquire a lost form after childbirth, injuries, diseases. This system was invented by Joseph Pilates, who had serious diseases of the spine, rheumatism, asthma. Thanks to the exercises, he was able to defeat the disease, survived to 90 years, retaining his health and continuing to lead an active lifestyle.

The exercise complex includes not only static, as in yoga, but also dynamic loads, thereby increasing their effectiveness. The total number of exercises on the Pilates system reaches 500. They are useful for the spine, they have an action not only to surface, but also on deep muscles. With the help of Pilates, the work of the cardiovascular system, metabolism is improved, weight loss is observed. Exercises are toning and soothing acting on the nervous system, there is a tide of strength and energy.

The basic principles of the Pilates system - proper breathing, compliance with the sequence in execution. Exercises are performed on a gymnastic rug, standing or lying, with additional devices or without. For Pilates classes, there are practically no contraindications, cannot be engaged only in periods of diseases.

Pilates for weight loss can be engaged in both the instructor and at home. And to increase the efficiency of exercises will help balanced nutrition. All actions are carried out measured, smoothly, to get any damage during classes is almost impossible. The main in the exercises is the "Framework", consisting of transverse and direct abdominal muscles. When performing exercises on the system, such muscles are included, the existence of which can only be guessing. The technique is one of the most efficient and safest, people with any physical training and any age can be engaged in Pilates.

The system is based as many others, on physical effects on the body. If you are new, you need to adhere to the basic rules.

Constantly watch the press, it must be tense. All movements should proceed from it, so energy will spread throughout the body.
During classes, strive to pull the spine.
Breathing - Breast, try to turn the chest when inhaling.
Movements should be smooth, knitting.
Estimate the position of the body when exercising, the general result depends on this. Improper pose may even harm.

To perform more complex exercises, proceed only after the development of the basic principles. Before training for 5 minutes, heals the muscles and prepare them to a more intense load, performing a warm-up. The main exercises when mastering the Pilates method for weight loss are painted below.

Twisting. Position standing, straightening shoulders, touching the blades, pull up the belly, legs on the width of the shoulders. Gradually, the vertebra behind the vertebra is leaning forward, the arms of his hands in a free fall, thus we produce a bodice of the body forward. At the same time, we do not change the posture, draw the stomach inside, then slowly grow up. In the initial position, it is necessary to straighten well, pull the spine. So we do 4-5 times.

Position lying on the back. We strain the press, lifting up to the level of the blades by pulling hands forward. We take off the feet from the floor, pull the belly, press the lower back to the floor. We carry out movement with your hands, as if clapping water 5 times in a row. The exercise is repeated 10 times, then omit all limbs to the floor, relax.

Bridge on the blades. Position lying on the back. Knees bend 90 degrees, thus getting up on the bridge, exhale. With breathe slowly put the spine from top to bottom, the vertebra behind the vertebra. At the same time, the hands are relaxed, lying on the floor, the stomach is drawn. Exercise We repeat 5-6 times.

Position lying on the side. Pull in the string, pull up the stomach, straining the press. The upper free leg begins to make rotational movements first in one direction, then to another. Movement smooth, stretch in length. The knee is straight, the lower leg is straightened. Perform in each direction 30 seconds. Then lay on the other side, perform an exercise on another leg.

Pilates is a slow, but confident weight loss means. Wishes to get rid of cellulite, regular kilograms will help regular classes with an emphasis on press, buttocks and legs. The complex has a beneficial effect on the whole organism as a whole.