What is the exercise of Pilates for? + Pilates exercises

What is Pilates Exercise? What are the benefits of Pilates exercise for ladies and gentlemen? Pilates is a great exercise for the body and has different types. You may have just entered the fitness and fitness world and you want to know exactly what Pilates exercise is and what are its types?

The variety of Pilates exercises may be confusing. But there is no need to worry. In this article, Phitamine is going to tell you everything about Pilates and its types and benefits.

What is Pilates Exercise?

Pilates exercise is a powerful-exercise exercise that affects your body and mind well. Pilates Zinc Strengthen the deep muscles of the body, improve flexibility, increase balance and correction of physical condition Focus. The main purpose of Pilates is to create harmony between the mind and the body. Pilates, as well as yoga, Balance exercises It has a lot. In this exercise, the risk of injury is much lower than in severe exercise.

Pilates in the early twentieth century by Joseph Pilates Was designed and originally called “Contrology”; It means controlling the mind and the body.

Pilates emphasizes the relationship between mind and body. While you need to do different physical exercises, your mind should consistently from The correct breathing And how to coordinate body movements.

Types of Pilates

It doesn’t matter what class you attended, all of its exercises on the basic principles Breathing, Control, Focus And Deep power exercises They rely.

The differences are mainly in different methods of performing Pilates, such as on the mattress or using a referor (Pilates exercise device). We now introduce you to Pilates.

1. Classic Pilates: Classic Pilates begins with traditional and basic exercises, and the movements continue with more sophisticated and professional devices and tools. This type of Pilates is suitable for almost everyone. Classic Pilates focuses more on pelvic and middle -aged exercises as well as a few more points in the head, neck and shoulders.

2. Pilates on Matt: Practice on Matt is done with your body and a yoga mattress. This type of Pilates focuses on your heart and is useful for those with low back pain. Pilates movements on Matt are the same classic Pilates exercises on the mattress. A study in the journal Physiotherapy showed that people who did Pilates exercise on Matt perform better at both pain and balance.

3. Pilates with Refreer Machine: This type of Pilates is very similar to traditional Pilates; But the difference is that it uses a flat -frame -like device, a platform and a set of springs. Many exercises on the referor are the same as on the exercises on the Matt; But with the extra strength of the springs, belts and ropes are performed. This type of exercise burns more calories.

4. Pilates NewA: Although Pilates Novin is also inspired by the classic Pilates system, each class varies depending on the expertise and preference of its coach. In this type of Pilates we see more exercises. The new Pilates approach was based on concepts of biomechanics, motor rehabilitation, communication skills, and the type of exercise is very different from one coach to another.

5. Stat Pilates: The axis of this form of Pilates is the combination of rehabilitation experts and motor specialists with Pilates. For example, each class begins with warming to prepare the body and reduce the pressure of the neck and back. Acetate Pilates has the same basics of classic Pilates and uses tools such as ball and foam roller and increases body balance.

6. Winsor Pilates: On Weight loss and fitness With a combination of classic Pilates exercises that are specific and non -traditional, they focus on maximizing the results. Winsor Pilates includes 2 Pilates on Matt in a 5 -minute exercise that makes it ideal for beginners and those who have little time.

Pilates’s most effective movements for slimming

Pilates exercise is best known for strengthening the deep muscles, body shape and conditioning, and the main purpose is not calorie burning and lean. But some Pilates movements can help fat burning and lean by engaging large muscle groups and increasing heart rate. Here are some effective Pilates program for weight loss:

Behind the arm of the dance

Sit down and bend your knees, the soles of your feet are flat on the floor and palms behind you and on the floor. The fingers are facing your feet. Raise the thighs to the ceiling and hold your weight on your hands and feet.

Straighten the left foot, straighten your toes forward. As you lift the left foot to the ceiling, bend the two elbows slightly. Press the hands to the ground by lowering the left foot to straighten it again. Repeat the ladies’ Pilates for slimming the side of the abdomen 5 times and then do it again for another direction.

The intermediate twist

The next movement of the women’s Pilates for slimming the abdomen is as follows: Lie on your left and straighten your feet with angles from the thighs. Hold the bust on the upper left forearm (just to the mermaid mode!). Open the right hand to the top of the head. In a motion, engage the core of the body, lift the legs and bring the right hand to the legs to touch the fingertips.

As your legs rise, your body takes a V -shaped form. You raise the left forearm, but you will use the abdominal muscles to lift the legs. Lower your legs to return to the initial state of motion. Move 5 times and then repeat on the other side.

The foot is sleeping

Lie on the left side of the body again. Rest on the left hand and place the right hand in front of the trunk and to maintain balance. Tap the right foot with the left foot three times.

Then tap the right foot as far as you can and immediately lower it, tap the left foot three times. Make this ladies for weight loss 2 times and then repeat for the other side of the body.

Bourn of side

This Pilates move at home is more like a row. Start with a jump first, lower your hands to the ground and throw your legs back to swim. Jump forward.

Lit up while the left foot is in front of the right foot and stand immediately. When you reach the top, shrink the hip muscles. Put your hands on the floor and repeat the movement. This time, when getting up, place the right foot in front of the left foot. Move for 5 seconds for slimming abdomen.

What is the exercise of Pilates for?

Pilates exercise, like any exercise, has a positive impact on your body, which we consider.

1. Increasing the strength of the body’s core

The core (core) the muscles around the trunk, including abdominal muscles (abdominal, abdominal and subcutaneous abdominal), back muscles (back muscles, spine and other back muscles) and other muscles such as serine muscles or pelvic flooring, which help and strengthen the body.

Pilates exercises affect these muscles and improve the strength and function of the nucleus. Incorporation Strengthening a key factor in reducing back pain, reducing spine problems or foot and hip pain and hip pain and Reduce pelvic floor function disorders Is.

The body is so important that it is called the body power plant, and it is a lot of focus on this power plant in the exercise of Pilates!

2. Improvement

Standing in the body is a very important factor in the overall body imbalance, shoulder pain, waist, neck, or painful situations while sleeping and sitting.

May not seem irrelevant; But sometimes even our headaches are related to our misconduct. Fortunately, Pilates exercise focuses on body alignment, the ideal range of movement in the joints, and the balance of all muscles. This exercise will improve the overall body condition by strengthening the deep muscles. You can to correct your body form Pilates at home Start.

1. Reduce back pain

Exercise exercises Pilates shrinks the deep abdominal muscles, waist fillets and pelvic floor. The ability to practice deep muscles is a sign of the strength of this exercise. These muscles are like the columns of the building in our body and have a great role in maintaining stability and body strength.

1. Prevention of injury and injury

This exercise balances the muscles and makes them neither too firm or too much. So the body is exposed to less damage. Research shows that athletes in the field are much less likely to suffer injuries and sports injuries.

1. Increased body awareness

Exercise Pilates is a mental and physical exercise that increases the body’s awareness. Paying attention to the inside and the ability to focus on emotions in the body increases your awareness of different emotions such as a sense of comfort or pain and more awareness of your surroundings.

As the mental strength increases, the body is able to respond better to environmental or internal stimuli, which prevents damage. Aware of the body. Even of Eating You prevent you. This will coordinate with the hunger signals of the body.

1. Increase energy

This exercise, focusing on conscious breathing, improves your heart capacity. Therefore, proper and conscious breathing stimulates happy hormones and improves blood flow and oxygen. It really brings you all of this and since it is not a severe or heavy exercise, so you rarely feel tired; On the other hand, it also gives you energy and vitality.

1. Reduce stress

Ability to be aware of the body, focus on equilibrium exercises, and proper and deep breathing in Pilates exercise, cause Discharge (decrease) stress and nerve pressure Is. By doing only 5 minutes of training, the nervous stress and the amount of cortisol decreases, thereby helping to have a sense of relaxation.

1. Improved sleep quality

Studies show that Pilates gives you better and better sleep, especially in the age of 5 years. Therefore, this exercise is also useful for people who have trouble sleeping or sleeping.

1. Improved body flexibility and range of motion

First, let’s state the difference between flexibility and the range of motion. The flexibility of the passive stretch in the muscle is, but the range of motion depends on the amount of motion and rotation in the joint and requires flexibility.

The range of motion and flexibility of the body is not something alone and with Stretching movements Get. You need purposeful and equilibrium targeted exercises. Pilates exercise makes you a flexible and strong human with simple and light movements between strength and balance exercises. Pilates exercises are not just stretching or strength, but also a combination of these two exercises that increase the flexibility and balance of the body and mind.

1. Improving body balance

Most daily activities require physical balance. It is not just a balance for everyday activities, but if we want to have endurance and strength on the hard days of life, we need balance.

Pilates exercise improves balance and alignment not only by strengthening the body’s nucleus, but also due to focusing on alignment and overall body exercises. The balance of the body should take seriously; Because the complications of the body’s lack of alignment are very expensive and painful. Damage to the pelvis, shoulders, spine, no equal weight distribution on the legs and knees and joints are among the damage to the body’s imbalance.

11. Strengthen the immune system

Research shows that Pilates exercise is effective in boosting immune function, especially in individuals. This exercise helps strengthen the immune system by impacting blood circulation, enhancing cardiovascular health, physical health, increased focus and relaxation.

12. Bone strengthening

Today, unfortunately, lifestyle is moving towards inactivity and this is very harmful to bone health and density. On the other hand, high bone density prevents osteoporosis and arthritis and is important for young people at all ages. Exercise Pilates is also effective in enhancing quality of life, relieving pain and increasing bone density.

1. Better and quieter morale

Every sport is a joyful magic for us humans. Because with increased mobility and physical activity, joyful hormones are secreted, but by investigating research on people’s mood after Pilates period, it was found: anxiety, fatigue, depression decreased in the individual and as a result negative thoughts were removed from their minds.

1. Remove the menstrual symptoms

The state of depression before the monthly habit (PMS) is a few days of pain and pain in women. Sometimes these pains become very high and disabling to the extent that everyday life is impaired.

Research has shown that this exercise can greatly help depression before the monthly habit. Reducing physical pain, relieving depression and feeling angry and sad and helping to sleep are better than the benefits of this exercise for women.

1. Strengthening the coordination between the brain and muscles

Pilates, focusing on controlling movements and breathing, improves the relationship between the brain and muscles; This coordination increases accuracy in motion, reduces the risk of injury, and improves motor reactions in everyday and exercise activities.

Pilates and Slimming

The main mission of exercise is not weight loss and weight loss! But it can, however, help to some extent the weight loss path. Exercise Pilates strengthens the central muscles and increases calories by increasing basic metabolism; As a result, it will make it easier for you to lose weight.

The important thing is to have a good diet alongside Pilates exercises to get a better and faster result.

Supplies required in doing Pilates exercise

Pilates is not a sport to spend a lot of money on your hands. Various equipment can be used for Pilates exercise; But we list you three main tools. By the way, none is necessary. Even if you don’t have one, you can still start Pilates exercises and become professional.

• PilateA: Matt is needed in the club or home to observe hygiene, prevent injuries, and a sense of training.
• Pilates cache: Use Pilates cache (in different types) to enhance resistance and strength during training. Pilates is a long drawing of two meters long and latex sex in different thicknesses. Each person chooses cache according to his or her sports level.

• PilatePilates Ring is a tool to challenge Pilates exercises. Except for the ring, small and large balls are also used in Pilates. These devices are useful for strengthening and balanced exercise.

• Rolller foam: Rollie foam is another tool in Pilates that is suitable for warm body or muscle massage. Benefits of Rehabilitation, Power Exercise and Balance Exercise of The benefits of foam roller Is.

TipA: There is a lot of tools and equipment for this sport that are not as effective as the claim. In some way, Pilates has somehow commercial and advertising. Know that you do not need to buy all kinds of Pilates.

Who is right for Pilates?

Now that you know what Pilates exercise is, this exercise can be appropriate for almost everyone in the preliminary period. But keep in mind that there is no definite sentence, and this great and low -risk exercise is not suitable for some.

Pilates is recommended for different people, including: Busy people, high stress people, people with sports injuries, postpartum women (muscle strengthening), elderly, non -athletes, students with restless minds, etc.

Some serious injuries will force you to do physiotherapy and therapeutic work only; So don’t think that because Pilates moves slowly and without weight, it is the best option. If you have a particular problem, be sure to consult your doctor and then start exercising Pilates.

Pilates Exercise is suitable for age?

Pilates is suitable for all ages, but it is more recommended for older and older people to reduce their stress.

Who is not suitable for Pilates?

• Pilates is not suitable for those whose goal is merely aiming to lose weight. As we said, this sport is not designed for this purpose.
• This exercise is insufficient for people who need to enhance cardiovascular power.
• On the other hand, Pilates exercise is very quiet and resident. This is not a negative point; But it makes Pilates inappropriate for those who are interested in jumping and very vibrant training. Simply put, one should not expect much excitement.
• Although Pilates is an anaerobic power exercise, it never reaches training with free weights and bodybuilding. If you are looking for a higher level of muscle building, such as the volume or enhancement of muscle strength and strength, Pilates is not suitable for you.

Final speech

Pilates is a great exercise for a wide range of people. This exercise has a great power to strengthen the body and mind. It also has many benefits that are some of the benefits of flexibility and strengthening the body and better morale. However, if you are looking to lose weight and increase muscle volume and strength, this exercise alone cannot meet your goals.

What is the question of Pilates in this post and we told you all the tips on Pilates. If you have another question about this sport, ask our experts.

Source: Sparkpeople