Pilates is a after its inventor named whole body workout which through targeted Exercises, especially the abdominal, back, pelvic floor and leg muscles strengthens. We explain the key Pilates principles, which are to be observed to Achieve the best possible training effect. After that, you can start with the five Exercises, whether in the office or at home.
Pilates: Power House
The Power House known in the world of Pilates-Sports is the corset muscles, the deep muscles of the spine and the pelvic floor. From these areas of the body does not draw its energy; by using targeted Training of the Power Houses in the Pilates posture Exercises. The Power House you can activate by pulling on the Exhale the navel in towards the spine. Just imagine that you want to close the zipper of a tight become pants. Now the pelvic floor tensing.
Neutral pelvis in Pilates
It is very important to bring the pelvis in its natural position, in order to take the pressure of the spine. The neutral pelvis is maintained in almost all Pilates Exercises. With a straight back and slightly bent legs, the pelvis is pushed slightly to the front. The hands you can put the control in a downward-pointing triangle on the lower abdomen, the heel of the hand spikes on the waist on the front intestine leg (to the front contours of the iliac wing), and with the finger tips on the pubic bone a in Are form a horizontal line.
Pilates and Breathing
The correct Breathing Exercises is the A and O in the case of all of the Pilates. Breathing to increase body awareness and body control. It is also intended to help relieve tension avoid. In Pilates the diaphragm is trained breathing, that is, when retracted, the belly button is supposed to expand the chest during inhalation slightly to the side. The pelvic floor is activated, shoulders and neck stay relaxed. On full Exhalation is placed in Pilates the emphasis in all training sessions, movement and breathing should be in accordance. During a Pilates Exercise is exhaled, before and after, relaxed and breathed in.
Concentration during a Pilates
All Pilates Exercises are performed with full concentration on the body. In the Pilates classes, it is particularly important that the Exercises are better performed slowly, correctly, as a quick succession of many, powerful movements. In order to achieve the full effect of the Pilates Exercises, you should focus the whole time on the correct posture, breathing, and your Power House. Just imagine that you are hanging like a puppet on a string that was attached to her head. The cord, again and again, in the length. The concentration brings the mind with the body in unison.
Pilates for abdominal muscles
The abdominal muscles is dedicated to the Pilates, a lot of attention, because only with trained abdominal muscles, the waist remains flexible and maintains the spine enough support. Especially the large corset muscle has a lot of work when the motion is activated by the apparatus. People who sit a lot, need to pay regularly to strengthen the abdominal muscles, because the muscles relax while Sitting and thus SAG. A lot of Laughter or the Inflating of the balloons are a good counter-exercise. You can activate as often as possible, your Power House.
Pilates: pelvic floor exercise
The pelvic floor has an important support function of the internal organs and is involved in a straight posture significantly. People who suffer from incontinence, it is often recommended Pilates because many of the Exercises improve the ability To Relax the pelvic floor. Many people have difficulties with their pelvic floor exercise, so it helps to develop an awareness of the pelvic floor. Tense the muscles by imagining, for example, you would need to hold back urine. You breathe evenly and slowly, count to ten. The Exercise is repeated several times.
This Pilates Exercise not only strengthens your abdominal muscles, but also your coordination and your sense of balance. You lay on your back and stretch your arms and legs. Lift your legs slightly and stretch the toes. Exhale and lift the legs about a 50 degree angle. On set at the same time the torso – the angle between the torso and the bottom should be 50 degrees. Stretch then the arms forward, so that they are parallel to the legs. Hold this Position briefly. Then, you stretch the arms back over the head and place the torso and the legs.