Pilates is a gymnastics consisting of smooth movements and exercises that are performed at a slow pace. This type of physical activity was developed at the beginning of the 20th century by the American Joseph Pilates, and its main goal was to restore the health of soldiers who had various injuries after the war. Over time, Pilates has become a common type of fitness, and now every girl can do it.
Benefits of Pilates
So, what does Pilates give us? During the exercise, several muscles are involved at the same time, including deep ones. This allows you to work out all the muscles of the body throughout the workout. They become more elastic, toned and mobile, which affects the appearance and figure – the body looks slimmer and more beautiful!
Pilates is also very beneficial for the back and spine. This type of load helps to strengthen the muscles of the back, makes them more elastic and returns the flexibility and necessary stretching to the back. Pilates allows you to remove the load from the spine and relieve you of back pain. Another advantage of this type of fitness is that it returns mobility to the joints and helps athletes and soldiers recover from injuries and sprains.
Gymnastics in combination with cardio loads and proper nutrition can give excellent results. Pilates for weight loss works, but you should not stop at just one type of load. Pilates makes girls more flexible, which is great. Training will allow you to simultaneously relax, stretch, burn extra calories and give your body grace and femininity.
During Pilates training, you should be distracted from all your affairs, relax and concentrate only on your body and inner sensations. It is important to accurately perform the exercises, paying attention to all the details, so that the training gives a good result.
All exercises should be performed smoothly and slowly, in parallel you should monitor your breathing. As with any other form of fitness, it is important to exercise regularly and not skip workouts so that your body changes for the better, becomes more perfect and more attractive.
As a rule, beginners do Pilates on the floor surface, over time, the trainer connects additional equipment. For the advanced level, there is Pilates on the simulators, so you will have room to strive and grow.
What to do Pilates?
No matter how trite it may sound, but this is the most important point, which should be taken responsibly. After all, an improperly selected sports wardrobe can give you a lot of inconvenience during exercise.
Wear fairly tight-fitting, comfortable clothing that stretches well and doesn’t pinch anywhere. This applies to both the top and bottom of the sports kit.
Choose athletic leggings that don’t have pockets or zippers at the back, as many Pilates exercises are done lying down and the zippers can put pressure on your lower back.
Specialty sports bras will feel more comfortable than regular sports bras, but are not strongly needed due to the low impact of Pilates training.
You also don’t need Pilates shoes. Just stock up on socks if you go to group classes, or do barefoot routines if you work out at home.
Can you do Pilates at home?
Yes, but it’s ideal to start with a few group classes or 1-2 individual workouts to get the basics down. By skipping this step, you run the risk of missing out on a number of benefits in the future.
A Pilates trainer can help you engage the right muscles to get the most out of every workout. Once you understand how to perform the exercises for the best results, you can learn how to build your own home workouts.
Pilates is not just a workout, but also its own philosophy
Pilates is a complex body development system based on gymnastics, yoga, tai chi (a kind of wushu) and several other Eastern traditions.
The essence of Pilates is dynamic exercises without overexertion, performed at a slow pace, along with breathing exercises and mind control. Movements are performed gently, without sudden changes in exercises.
Concentration – focusing deeply on your body while exercising. During the exercise, you need to concentrate on the muscle that is being worked on.
Centering – special attention to the center of the body, which means the muscular corset, rectus and transverse abdominal muscles. Exercises are performed with a toned stomach and a straight back.
Control – constant concentration on the correctness of the exercises, monitoring your thoughts, body position and posture.
Breathing is breath control. One of the most important principles of Pilates. You need to inhale as deeply as possible and slowly exhale completely.
Accuracy – exercises should be performed exactly as much as necessary. It makes no sense to do more, trying to pump the body faster. From indulgences of the necessary result too will not be.
Smoothness – all movements must be performed slowly and smoothly, fluidly. You can’t rush, it’s important to feel how the muscles work, to make them work as much as possible, but at the same time not to overstrain.
The most important thing in Pilates is strict adherence to all six principles. If you forget at least one, then the whole technique will collapse and will not work as it should. Otherwise, it will be just fitness with elements of Pilates. Self-control and discipline are the basis of success.
It is also important to maintain the regularity of training. Single sessions of the effect will not give, you need constancy.