Staying in shape with exercises just for the health of body and mind with these objectives, Joseph Pilates in the initial half of the twentieth century, developing a new approach to fitness is intended to go around the world. The Pilates formula is not an easy exercise program, but a discipline conceived and designed to develop potency and muscle flexibility, helping to maintain balance between body and mind and to sure the specific execution of movements.
To give life to his formula, Joseph Pilates studied carefully twain antithetical ways of idea approximately training. On one hand, one associated to Western tradition, in which prevail the potency and competitiveness at the expense of resistance, crossways the Eastern formula, which is based on opposing principles, such as mental relaxation, meditation, the breathing and fluency of the body. Pilates recognized the strengths of the twain disciplines and made a actual melting pot, developing a full training system and unique.
Even nowadays, the Pilates formula is used and recommended by all experts in fitness. We can not protect us from advising the most efficient exercises to strengthen your back and abdominals.
Exercise 1: In the supine position with legs bent, place your hands at the back your head and slowly raised his head and shoulders. Inhale in preparation, spreading the ribs outward, and exhaling as you rise, closing the ribs and tummy by sliding them down. The exercise is repeated 20 times.
Exercise 2: In the supine position, keeping head and shoulders raised, straighten your correct leg and squat keeping the left leg at the knee of the leg straight, and bring your left hand on the ankle of the bent leg and correct hand on his knee. Alternate the movement and recur 10 times. Whether sentiste ache or tightness in your neck do the exercise with his head on the floor.
Exercise 3: In the supine position, move your legs at a correct angle so that your calves are parallel to the floor and positioned his arms at the back his head. Lift head and shoulders, and contain this position, move their legs alternately touching the floor initial with the gratuity of the foot correct, then with the left toe. Recur the exercise 20 times.
Exercise 4: In the supine position, bring your hands at the back your head and lift head and shoulders keeping your elbows broad open. Bend and stretch both legs alternately, and with every movement, revolve your torso toward the bent leg. Breathe in the middle, exhale during rotation. The exercise is repeated 10 times.
Exercise 5: In the supine position, move your legs at a correct angle so that your calves are parallel to the floor and straighten your arms around your torso, parallel to the floor. Keeping the head raised, with an eye towards the knees, inhale from 5 times up and down with your hands, exhale from five other times. The exercise is repeated 10 times.
Pilate’s exercises for the back are helpful not merely to strengthen the muscle tissue, but also to protect back pain: a chaos that, above the years can become disabling. not at all for muscle ache is the proverb “prevention is better than remedy “. Here are the most efficient exercises:
Exercise 1: In the supine position, crouched above to the chest and legs “hug” for 30 seconds. The exercise is repeated three times.
Exercise 2: though seated, flex your torso forward and slide your arms down. contain this position for thirty seconds, and then recur the exercise three times.
Exercise 3: beginning from a standing position, bend your torso forward, bringing his head between his knees, jostle your hands at the back your heels. It significant to retain your legs straight without bending the knees throughout the exercise. Contain this position for thirty seconds and recur three times.
Exercise 4: In the supine position, bringing it to the squatting leg chest and “embrace”, the other leg is extended. Contain this position for thirty seconds and recur two times for each leg.
Exercise 5: In the prone position, rise up on his arms with his legs stretched out, so that the trunk forms an acute angle with the floor. Contain this position for thirty seconds and recur two times.