CEL MAI BUN PILATES PENTRU ÎNCEPĂTORI
Știi ce este Pilates? Ți-ar plăcea să începi să faci exerciții Pilates? Acest articol este pentru tine: hai să descoperim împreună Pilates pentru începători.
Ce este Pilates?
Pilates este un tip de gimnastică reeducativă, preventivă și ipotetic terapeutică, axată pe controlul postural. În special coloana vertebrală și controlul echilibrului ar trebui să beneficieze de exercițiile regulate de Pilates.
Spre deosebire de multe tipuri de gimnastică, metoda Pilates urmează principii bazate pe o bază filozofică și teoretică precisă. Nu este, așadar, doar un set de exerciții, ci o metodă autentică, care, în ultimii șaizeci de ani de practică și observație, s-a dezvoltat și perfecționat continuu.
Scopul creatorului său, Joseph Hubertus Pilates, a fost să-i facă pe oameni mai conștienți de ei înșiși, de corpul și mintea lor, pentru a le uni într-o singură entitate dinamică și funcțională.
Ești interesat de Pilates pentru începători? Continuă să citești.
Beneficiile Pilatesului
Dacă este practicat cu regularitate, Pilates îmbunătățește:
- Flexibilitate
- Forță și rezistență izometrică
- Control și echilibru.
În general, Pilates este benefic mai ales pentru persoanele sedentare, însă nu există dovezi că ar fi mai eficient decât terapiile alternative.
Pilates pentru durerile de spate? Da, Pilates poate contracara durerile de spate acționând direct asupra cauzei de bază.
Mai exact, datorită acestei metode poți îmbunătăți postura prin eliminarea rigidității și tensiunii generale, care sunt unele dintre principalele cauze ale durerilor de spate.
Pilates pentru începători
Uneori nu ai timp să mergi la sală sau să alergi. Ți-ar plăcea să încerci Pilates acasă, dar nu știi de unde să începi? Pilatesul acasă poate fi practicat fără aparate.
Iată câteva exerciții și sfaturi despre Pilates pentru începători:
THE HUNDRED. Util pentru întărirea abdomenului. Pentru a-l executa, întinde-te pe o saltea de yoga, cu fața în sus, picioarele îndoite, zona lombară perfect lipită de podea, palmele mâinilor orientate în jos. Începe prin a ridica încet picioarele în sus, până când le relaxezi complet.
În același timp, așază brațele paralele cu corpul și ridică ușor capul și umerii, menținându-i relaxați și departe de urechi. În acest moment, continuând să ții palmele îndreptate în jos, fă 20 de mici împingeri spre podea cu brațele, fără să atingi solul.
Menține abdomenul încordat pe durata exercițiului. Aceste mișcări te ajută să îți îmbunătățești coordonarea și flexibilitatea.
ÎNTINDEREA COLOANEI VERTEBRALE. Exerciții Pilates utile pentru întărirea coloanei vertebrale. Pentru a o executa corect, începe pe o saltea de yoga, cu picioarele întinse și depărtate la o distanță egală cu lățimea umerilor. Brațele trebuie să fie întinse și paralele cu picioarele.
De aici este recomandat să expiri și să te flexezi, aducând trunchiul înainte și contractând abdomenul. Capul trebuie coborât între picioare, în timp ce brațele merg înainte, mereu întinse și paralele cu podeaua, până ajungi la flexia maximă posibilă. Rămâi câteva momente în această poziție, apoi inspiră și revino la poziția de start.
Flexia nu ar trebui să fie dureroasă, efectuați exercițiul în limitele posibilităților dumneavoastră. Cu coloana întinsă, vă întindeți mușchii gâtului, ai trunchiului și ai părții din spate a picioarelor.
ROLL OVER. Poziția de start este pe o saltea de yoga, cu spatele pe podea, picioarele întinse, brațele pe lângă corp și palmele orientate spre podea.
De aici, inspiră și, cu un impuls ușor și controlat, adu picioarele înapoi asigurându-te că sunt cât mai paralele și întinse posibil până ating podeaua. De aici expiră și revino încet la poziția de start, atingând vertebrele de saltea una câte una.
Acest exercițiu îmbunătățește flexibilitatea coloanei vertebrale și are un efect pozitiv asupra tonifierii abdomenului și picioarelor.
Pilatesul acasă, la fel ca la sală, nu are contraindicații deosebite. Poate fi practicat de oricine este sănătos. Totuși, exercițiile de pilates trebuie efectuate corect pentru a evita întinderile musculare și alte tipuri de probleme.
Ți s-a părut interesant acest articol despre Pilates pentru începători? Împarte-l cu prietenii tăi!
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