Pilates for weight loss
May 30, 2018
Pilates is a kind of gymnastics, fitness that is performed slowly and smoothly, with concentration and special breathing. This type of exercise is designed not only for the overall improvement of the human body, but also for weight loss. Pilates movements are aimed at strengthening all the muscles of the body. For weight loss, only 10 - 15 minutes a day is enough. If you decide to lose weight with Pilates, then have patience. This is a fairly long process, as in one training the body burns about 300 kilocalories, this is much less than, for example, when practicing aerobics. The greatest result can be obtained by connecting any diet. The first pilates exercises are still recommended to be conducted with the trainer, that would exclude mistakes and injuries.
Inhalation and exhalation occurs during a certain phase of movement. This is to prevent breathing, especially when the maximum effort is required to perform the exercise. Holding the breath leads to muscle tension and increased blood pressure. With exhalation deep layers of abdominal muscles activate.
1. Active breathing
Inhalation internal intercostal muscles work, and on exhalation - external. Active breathing affects the dynamics of exercises and involves the target muscles.
2. Ridge respiration
Riberal breathing is performed by extending the chest to the sides and back while maintaining the tension of the deep abdominal muscles during inspiration and expiration. The purpose of using costal breathing is to keep the abdominal muscles active while performing the exercises.
3. Diaphragmatic breathing
With this type of breathing, the diaphragm decreases during inspiration, the abdominal muscles relax.
Take the supine position on the back, knees are bent, the feet stand on the floor on the width of the shoulders, relax your hands and put them on the sides.
If you feel tension in the neck, place a small cushion under your head.
2. Concentration on respiration
Breathe quietly, determine where the inhalation begins. It can be a chest or stomach, or these areas at the same time.
Concentrate on breathing and if there is tension when inhaling and exhaling, try to relax these areas.
3. Inhalation by the lower part of the chest
The correct breathing system of Pilates means breathing with the lower part of the chest. With each inspiration, the lower chest widens slightly.
To train your breathing, put your hands on your sides so that your fingers touch the lower ribs, your thumbs should be on your back. The fingers touch the body gently, without excessive pressure.
Breathe in with your nose, directing the air jet down and into the back of the chest, slowly inflating it like a ball. Then exhale through the mouth to release air. Repeat this exercise several times to master the technique.
4. Breathing for abdominal muscles
Exhalation can be used to maximize the muscles of the abdominal press.
We inhale, exhale every muscle, exhale slightly, and take another breath. Gradually, you need to keep the stomach drawn, not only on exhalation, but also on inspiration.
5. Breathing in sitting position
Take the sitting position, the back is straight, take a breath and bend down with an exhalation, starting from the center of the spine. Touch the body of the legs and completely relax the neck. Take a breath, being in this position, feel, as the bottom of a thorax extends. Then exhale, relax the body and draw in the stomach. Repeat - 2 times. On exhalation, return to the vertical position.
Before the session, you need to warm up your body, for example, like 10 to 15 minutes, to breathe properly and calmly.
Starting position( PI): Legs shoulder width apart, arms resting on hips, shoulders relaxed.
Exercise( TU): Tilt forward, bending the knees and spreading them slightly to the side. The heels touch the floor, the back bends forward, hands move on the legs. When the exercise is performed correctly, the chest is between the knees. Return to the starting position, performing the deflection with your back back, and shrugging your shoulders in front of you.
FE: Feet together, hands at the bottom.
VU: Tilt forward, touch the floor with your hands, without bending the knees. Without changing the position of the body, take 2 - 3 steps forward( head down, buttocks stay up).Hold in this position for 10 - 20 seconds. Lower your buttocks to the floor, lift your head up( make a deflection with your back).Hold in this position for 10 - 20 seconds. Then do everything in reverse order. Lift your buttocks up, lower your head, fix the position. Repeat 25 times and return to the feet. Slowly return to the starting position.
IP: We are on all fours, head parallel to the floor.
VU: Raise your right hand and hold it in front of you, straighten your left leg. We fix the position and return to the starting position. Then we change the arm and leg.
IP: While lying on your left side, pull your left arm up, your head on your arm. Raise your legs 15 cm above the floor.
VU: We move the legs forward to the perpendicular position with the body, slightly diluting them. We return to the starting position. Repeat 25 times. Do the same on the right side.
IP: Out of 4 exercises
VU: We bend the legs in the knees, put forward. Unbend our knees, straighten our legs to the formation of a right angle with the body. We bend our legs and return to the starting position. Repeat 25 times and go to the right side.
IP: Lie on your left side. The left leg should be bent at the knee and wound back.
VU: Relying on the elbow of the left arm and right foot, lift the body. The right hand is pulled upwards. It is performed 15 times and change the position of the body to the other side.
PI: Sit on the fitball, feet shoulder width, tilt backwards at an angle of 150 degrees with your arms straight before you.
VP: Raising the back to a perpendicular position without support. Fix position and tilt back. Repeat 25 times.
IP: Lie on your side and lift your leg.
ВУ: Raised by the foot draw in the air a circle for about 1 minute. The knee is straight. Change the side and leg.
IP: Stand on all fours. Head straight.
VU: Raise the right hand, then the right foot. We fix the position and return to the starting position. We do the same with the left side.