In this article we will talk about the lofty and deep - today we have a topic for everyone and is not for everyone. Today we will look at what Pilates is. And this will be a male perspective on culture.
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I won’t say that I liked physical education. And I won’t hide the fact that exercising in the morning was not only unusual for me, but more often than not, wild. For me, these activities did not carry any meaning. Well, I didn’t perceive them and that’s all. I just didn’t think about it, didn’t pay any attention to it all.
Any moderate physical activity is good for your health
But everything changed dramatically when I proposed to my girlfriend and she moved in with me. She, of course, guessed that my schedule did not even include physical education and the like, but she decided to disagree with me, with this decision, and began to raise me differently.
Piletes system: a little history
The Pilates system came to our country relatively recently. However, it quickly became popular due to the simplicity of the exercises and their high effectiveness.
The system was developed by Joseph Pilates. Joseph was born at the end of the 19th century in Germany. Since childhood, he was very weak: the boy suffered from asthma and regularly suffered from infectious diseases. However, thanks to his perseverance and conscious attitude towards his own body, Pilates managed to overcome all ailments. Already at the age of 14, he developed his own set of exercises, which helped Joseph not only get rid of diseases, but also gain an athletic physique.
In 1926, Pilates migrated to the United States. There, his system instantly gained enormous popularity: men and women, businessmen and housewives, movie stars and show business figures practiced Pilates.
Advice! If you decide to exercise at home, make sure you wear comfortable clothing. It should not be too tight and impede movement. Loose shorts and a light T-shirt made from cotton fabric are perfect.
The Pilates system came to our country relatively recently. However, it quickly became popular due to the simplicity of the exercises and their high effectiveness.
What is Pilates History of origin.
An extensive medical record, an unbending will and a clear goal - this is where the history of the legendary healing technique began. At the end of the nineteenth century, a sickly child was born in a small German town. His name is Joseph (Joseph) Pilates. The parents were worried about the baby; ailments rained down on him like from a cornucopia: rickets, colds, rheumatism and asthma. More than anything, Joseph wanted to be strong and healthy, like his gymnast father. From the age of ten, Joe began to train intensively, and by the age of sixteen his figure resembled a Greek statue - this is how the training system won its first victory over weakness. The young man began working as a model and studying the basics of martial arts.
Having moved to Britain in 1912, Joseph performed in boxing rings, performed circus stunts and taught Scotland Yard agents the basics of wrestling. During the First World War, Pilates, a recognized expert, actively introduced the system of exercises he developed in hospitals. The effect was amazing - the functions of the damaged organs were quickly restored, postoperative injuries disappeared without a trace.
Having settled in the USA fourteen years later, Joseph continued to develop his technique. Her popularity quickly spread in ballet circles - the entire New York City Ballet trained under the guidance of the eminent master. Pilates was gaining momentum, becoming the country's favorite gymnastics. “A healthy body is the basis of happiness” - this is the brief concept of exercises that allowed them to win a large army of fans.
The main dogmas of Pilates
Like all other sets of exercises, the Pilates system involves stress on the human muscles. However, the uniqueness of the system is that this load is not dynamic, but static. All exercises are performed very smoothly, thereby minimizing the risk of injury. The main goal of the exercises is to learn to feel and control every muscle in your body.
Another pillar of the Pilates system is proper breathing. While performing the complex, you must carefully monitor each inhalation and exhalation, otherwise the system will not bring any results. Awareness is also important: you need to fully focus on your own sensations and control every muscle that is used during the exercise.
Finally, you need to do the exercises regularly, at least three times a week. Only in this way will it be possible to strengthen the muscle frame and create the body of your dreams.
Advice! Pilates exercises are recommended to be performed with quiet, relaxing music. Energetic tracks are not suitable: you should immerse yourself in a state somewhat reminiscent of meditation.
You need to do the exercises regularly, at least three times a week.
Slow weight loss for people of any age
Pilates is effective for weight loss, but only in the long term. During one workout, a person spends much less calories than, for example, during aerobics. Pilates is characterized by gradual weight loss, which does not cause discomfort to the human body. And it is impossible to get significant results without giving up unhealthy foods and replacing food preparation methods with more dietary ones. The good news is that with the help of Pilates you can overcome fat deposits in the main problem areas of the female body:
- hips;
- stomach;
- buttocks;
- shoulder girdle.
Depending on your starting body weight, you can burn from 250 to 350 calories in one workout. For comparison, a person loses about 200 calories per hour of walking at an average pace. But the advantage of Pilates is that with its help, muscles grow and metabolism accelerates. Even after training at rest, burning calories will continue for some time, and when doing simple household chores, energy consumption will be increased. Pilates promotes psychological relaxation; many practitioners of this type of fitness say that after training you feel rested.
Such sports activities are suitable for people who are contraindicated in physical activity due to spinal injuries or other health problems. Pilates is also relevant for those losing weight with problem joints, poor posture and heart disease. Because of these diagnoses, they cannot use strength elements or classical aerobics in their training. Experts have developed special workouts designed for pregnant women and elderly people who are contraindicated for serious physical activity.
If you are overweight, achieving significant weight loss with the help of Pilates will be very problematic, since initially the classic version of this type of fitness is not aimed at combating extra pounds. Therefore, many experts advise obese people to first resort to a gentle diet and lose a few kilograms, and then start exercising to effectively work out the contours of their body. Pilates helps strengthen deep large and small muscles that cannot be worked well with high-intensity strength training. It will help to form a slim figure if there are no large fat deposits, and the goal is to improve the relief.
Who should do the Pilates system?
Classes are recommended for people who have never exercised before. Pilates is especially indicated for those who have any contraindications to intense exercise. In particular, the system can be used by people with painful joints.
Both young and old people can train. In the absence of medical contraindications, even pregnant women can perform the exercises.
Advice! Thoroughly ventilate the room in which you are going to perform the exercises.
Pilates why and how
Pilates is the perfect addition to your daily workout routine. Lessons will make you flexible and graceful. In addition, Pilates lessons have a great rejuvenating effect, which has not yet been explained by science. By the way, yogis who practice stretching also look younger. Thanks to Pilates, you will once again regain the dizzying feeling of lightness in your body that you had in your youth. Pilates is the most effective and safest stretching technique. She left all other similar techniques far behind, even those that came to us from ancient Japanese martial arts.
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System advantages
The main advantages of the Pilates system include the following:
- you can study at home at any time convenient for you;
- the system has virtually no contraindications;
- the lesson will take from 20 to 40 minutes, which is very important for busy people;
- during the exercises you will have the opportunity to work all the muscles, including the deep ones;
- thanks to exercises you can correct your posture;
- exercise speeds up metabolism;
During the exercises you will have the opportunity to work all the muscles, including the deep ones
- Pilates promotes the development of flexibility: many people who practice this system, after a few months of training, even manage to do the splits, which previously seemed almost impossible to them;
- The result will become noticeable after a couple of weeks of intense training.
Advice! Don't be distracted during your workout: ask people in your household not to disturb you and turn off your phone. Pilates requires complete concentration on your sensations!
Suitable video tutorials for beginners
The best Pilates video lessons for beginners in Russian and for free are not so difficult to find. There are various sets of exercises that are aimed at both individual muscles and the whole body. However, some of them may take 5 minutes. The regularity of classes varies from person to person. When determining it, it is necessary to take into account physical fitness. For those who are just getting acquainted with Pilates, repetition 2-3 times a week is enough. Class time can range from 20 to 60 minutes. If you are no longer a beginner, then you can start training 4-5 times a week. You can also increase the time to 1.5 hours.
Please note: it is important not to stop practicing. Even if there is absolutely not enough time, it is better to reduce the time of exercise, but not cancel the program completely.
For Pilates, you need to prepare suitable clothing.
Michelle: classic version
This option is great for those who are just learning the basics. Michelle's Classic Pilates is recommended for the following reasons:
- in video lessons, the trainer clearly explains all the points;
- You can get acquainted with the analysis of mistakes that occur in beginners;
- the workout takes no more than half an hour.
This is the best option for beginners. Although the video contains exercises for advanced ones.
Video
If the first set of exercises is mastered, you can begin the auxiliary program. Classes with Michelle are a set of balanced exercises that will tone your muscles, tighten your body, improve blood circulation and improve your mood for the whole day. Video lessons can be used at home for both beginners and advanced levels.
Video
Classes at home with Inga Yakhnya
Inga Yakhney is a famous Russian trainer. Her complex, which lasts 50 minutes, gives a detailed analysis of the exercises. Thanks to this, this video can be used for self-study by beginners.
Video
The program begins with warming up the muscles. The duration of the first stage is 10 minutes. The main elements used were joint gymnastics, stretching, and warming up the main part. The main emphasis in the program is on strengthening the abdominal and back muscles. The pace is slow.
Workout for perfect abs
If there is a need to work out the abdominal muscles, then you should pay attention to the complex, which includes Pilates exercises at home for weight loss. The main emphasis in this lesson is on the abdominal muscles. It is very important to maintain tension and perform the movements slowly. After all, the main thing is quality, not quantity.
Video
Alena Mordovina: training at home for beginners and more
The program is great for beginners, since the lesson describes in detail how to correctly perform this or that movement.
Please note: If you follow the recommendations, tangible results are noticeable after 6 sessions.
The trainer presents video lessons with varying degrees of difficulty. To begin with, it is enough to master the program, the duration of which is 15 minutes. With a heavy load, the whole body will hurt afterwards, so it is recommended to start small. Gradually, you can practice the full program of movements recommended by the trainer.
Video
Main disadvantages of the system
Of course, like any system, Pilates has some disadvantages. These include:
- the need to do exercises regularly, without skipping classes or postponing them for later. Unfortunately, not every person has high self-discipline. However, if you practice only once a week, you will not see results for a very long time;
- exercise is not very effective for losing excess weight. Weight may even increase slightly due to muscle growth;
- exercises must be performed in the correct way: if you make a mistake, the result of the training will be zero;
- It is necessary to concentrate completely on performing each exercise: creating conditions in which nothing distracts from the lesson is quite difficult.
Of course, these disadvantages are quite arbitrary, but they must be taken into account when choosing a system for home practice.
Exercise is not very effective for losing excess weight. Weight may even increase slightly due to muscle growth
Advice! During exercise, do not make sudden movements. You risk injury or sprains!
Basics of the technique
What does the traditional Joseph Pilates method include? Study the main points yourself using the table.
| Traditional principles | Definition |
| Centering | The center of the body is taken as the basis for all exercises; it is the “Source of Strength”. Working with the muscles of the central zone of the body can significantly improve the entire body as a whole. |
| Concentration | Cognitive attention is required to perform exercises. |
| Control | By controlling your movements you ensure their safety. |
| Accuracy | Accuracy of the exercise technique. All movements must be performed exactly according to the instructions. |
| Smoothness | Smooth transition of movements in a sequence of exercises. |
| Breath | Moving air in and out of the lungs in coordination with exercise. |
Yes, the Joseph Pilates method has strict principles. And these 6 principles apply to any type of Pilates. When performing movements, you need to observe: centering, concentration, control, accuracy, smoothness, breathing. The technique is performed either on the floor or on special equipment. And it doesn’t matter what the technique is used for, be it for weight loss or to eliminate back pain.
What do you need to practice at home?
It is highly recommended to purchase a disk with the exercise system or download a video on the Internet: this will help you better master the system.
In addition, it is worth buying a special fitness mat. Many exercises are performed on the floor, so a mat will make the exercise more comfortable. You can find such a mat at any sports equipment store.
Some exercises are performed with a hoop or fitball.
Finally, you will need a chair: you will lean on it while doing the exercises.
Advice! If you do not have a special fitness mat, you can use regular travel foam.
Abdominal exercises
These exercises will help you get rid of fat deposits in the abdominal area and become the owner of strong, toned abs:
- Take the starting position: lie on your back, bend your knees and elbows. Raise your legs slightly, with your toes pointing forward. Exhale deeply, try to tighten your abdominal muscles as much as possible, and raise your legs at an angle of approximately 45 degrees. Arms should be extended along the body. Freeze in this position and count to 20. After this, relax, lie on the floor and take a breath;
Exercise improves metabolism
- lie on the floor, bend your knees. Place your feet shoulder-width apart. Raise your arms to the ceiling, lower them along your body. You cannot put your hands on the floor: they must be suspended. Raise your head while keeping your shoulders on the floor. Tighten your abs, take a deep breath. You should feel how your abdominal muscles work: if you do the exercises correctly, they will tremble and burn. Count to 20, take the starting position;
- this exercise was borrowed from yoga. Get on all fours. Move your pelvis forward, tilt your head and round your back. Freeze in this position for a few seconds, taking a deep breath. Try to tighten your abdominal muscles as much as possible. As you exhale, take the starting position;
- This exercise is called "Boat". Sit on the floor, bend your knees and clasp your thighs with your hands. Take a deep breath, raise your legs so that they are parallel to the floor, keep your arms parallel to the floor. Hold this position for 15-20 seconds. If it's too difficult for you, you can shorten this time: hold on as long as you can.
Advice! Exercise barefoot or wearing thin socks. Sneakers are not required; on the contrary, they will get in the way.
Exercise for hips
This exercise is effective for strengthening the thighs, and also improves hip mobility and helps get rid of cellulite.
Lie on your back. Place one leg on the mat and extend the other up. Breathe in as deeply as you can. Feel the air entering your lungs. At the exit, lower the leg that is extended upward towards the opposite knee. It is important that the knee is not bent: otherwise the exercise will not be effective enough. You should lower your leg quite slowly. When your foot touches the floor, slowly return to the starting position. For each leg, the exercise is repeated at least 10 times, you can do several approaches.
Advice! You can perform exercises at least an hour after eating.
With the help of such simple exercises you can “discover” new muscles in yourself.
Video - Pilates for weight loss for beginners
Nutrition rules
We have already said that training will not bring the desired effect if you do not adhere to the rules of rational nutrition. To adjust it correctly, use the following tips:
- Eat porridge, durum pasta;
- Prepare meat dishes from rabbit, chicken or veal;
- Do not give up eggs, but use them exclusively boiled;
- Do not limit your consumption of fish and seafood;
- Liquid is the source of proper metabolism. Drink more water;
- Include first courses in your daily diet;
- Consume low-fat dairy products daily;
- You should not eat immediately before training: the last meal should take place 2 hours before it;
- During exercise, you need to drink clean water without gases every 10 minutes.
Pilates does an excellent job of controlling an active appetite, so it is better to postpone eating for a few more hours after training.
Regular use of simple but very effective exercises will help you get rid of unnecessary pounds. Of course, the result will have to wait. However, it will be guaranteed to last, providing you with additional “gifts”: excellent mood and well-being.
Exercise to strengthen your back
This exercise is not recommended for people who suffer from osteochondrosis and radiculitis. However, for everyone else, it will help strengthen the back and create a muscle corset, thanks to which posture will noticeably improve.
Lie on your stomach, touching your forehead to the floor. Your arms should rest freely along your body. Exhale and lift your shoulders off the floor as high as you can. Hold this position for a couple of seconds and slowly lower your shoulders to the floor. You should feel your back muscles working.
Advice! If you are not feeling well, reschedule the class for another time. Pilates involves a fairly high load, which a body weakened by illness may not be able to withstand.
Hand exercises
Stand straight with your feet shoulder-width apart. Raise your arms in front of you parallel to the floor. Turn your arms palms up and move them behind your back as far as you can. Start making slow movements, trying to “connect” your hands behind your back. Your arms must remain parallel to the floor throughout the entire exercise! Count to 20, take the starting position.
You can study at home at any time convenient for you
During this exercise you will feel quite a lot of tension in the shoulder and forearm area. This is completely normal: the muscles should begin to “burn.” If you feel something like this, then you are doing everything right!
Advice! If during class you feel unwell, for example, you feel dizzy or have noise in your mind, stop immediately! Relax, lie down, drink some water. As a rule, unpleasant sensations appear in beginners who have never played sports before. As a rule, after some time the body adapts to the stress. If this does not happen, you should consult a doctor.
A set of exercises to strengthen your legs
For this exercise you will need a chair. Stand near the back of a chair, grab it with your hand. Spread your toes to the side, like ballerinas do. Start squatting slowly, trying to keep your knees in different directions. At the deepest point of the squat, pause and count to 20.
Even pregnant women can do Pilates
Slowly return to the starting position. The exercise is repeated from 5 to 10 times: it all depends on your level of physical fitness. Advanced fans of the Pilates system do a “pistol” while performing this exercise, that is, they keep one leg parallel to the floor.
Advice! Before you start working out at home, take a few classes at the fitness center. A professional instructor will help you understand how to perform the exercises.
