Pilates - the star system of training - History
September 17, 2009
- Pilates - star system training
The story of Pilates
About Pilates, despite nearly a century of history, they know not all, though, this system of exercise is very effective and devoid of the potential complications that can accompany traditional power loads. As for this system, and to whom it is intended? The complex is designed in the first half of the last century by Joseph Pilates, who at the time was weak and sickly from birth. However, not wishing to surrender to the mercy of his not entirely successful genetic heritage and enjoying a huge charge of purpose and perseverance, Joseph creates its own system of physical exercise, which was originally intended only to improve their own health.
This complex has been so successful that the young people not only to strengthen his body, and even moonlighting model. In the future, the Pilates system successfully used to restore a damaged spine injuries during the First World War, and today these exercises keen on almost all of Europe and America. The fact that the exercise in the Pilates exercise trains mild effects on the muscles that are responsible for a beautiful figure and a correct posture
Posture - a few helpful tips for those who want to walk straight
. It has long been no secret that many of the diseases of internal organs are a consequence of a curved spine, which is supported by a whole group of muscles as well as the weakening of its own ligaments, supports the internal organs in the correct position. Pilates is aimed mainly at strengthening the muscle bundles of abdominal and back muscles, including those sites, the presence of which sometimes do not realize even professional bodybuilders.
No, using a system of exercises Pilates spectacular "cubes" on the abdomen or "pumped" back relief is unlikely to be achieved, but such a task in front of the complex and it is not necessary
. But Pilates provides a smooth back, unfettered relaxation shoulder and neck muscles (those muscles from the subconscious tension which we so often experience headaches and "port" their own posture), free gait, flexibility, beautiful lines and external forms confident coordination
. Qualities such as gold are valued by those who by occupation is often the case in public, including actors, dancers, pop stars and other celebrities
. That is why the vast majority of them Pilates has long been an integral part of life
. However, the system of Pilates can be used not only in the "star" circles, because this complex recovery of beauty and health is built on the same principles that are common, such as meditation exercises
Meditation - treats the body and the spirit
and control over their own physiological processes. Therefore, Pilates effectively improve blood circulation, promote the optimization of the metabolism
Metabolism: The basis of life of all living things
tissue, provides ease of movement, gives self-confidence, improve mood and help cope with stress, given positive psycho-emotional background and positive attitude.
First of all, during class you should always follow your breath
. So the first thing you need to devote to exercise control over breathing
. Lie on your back and legs can be bent at the knees, put his hands on his stomach with his hands down (one another)
. Counting to four slowly inflate the abdomen as possible, and then just as slowly pulls it, trying anterior abdominal wall "touch the floor"
. Breathe deeply needed
. Then slightly accelerated, ie breathe in and out for a count of two
. Now, without changing position, lay one hand behind her head
. Inhale at the expense of "2", and as you exhale lift the upper torso, tearing off the floor head and shoulders
. Detained, we did take a breath and re-lay on the floor
. So you need to repeat several times
. Now raise your legs, knees bent at a right angle, lower leg parallel to the floor
. Hands holding on to the back of the thigh
. Now, raise your upper body, release the thighs (straighten the arms) and make three pitching springy torso forward
Of course, Pilates exercises are very varied. Among them there are those executed only on the floor without the shells (as in the above examples) on the floor with special shells or simulators, which are characterized in that they retain at equilibrium should make an extra effort.
The great advantage of Pilates is a complete absence of contraindications: it can be used for elderly people, after undergoing complicated surgeries, including spinal and even the category of the population that never went in for sports.
Exercises for scoliosis - strengthening muscles that support the spine - to the back
May 1, 2014
- Exercises for scoliosis - strengthening muscles that support the spine
- To back
Exercises for the back at a scoliosis
An exemplary set of exercises to strengthen the muscles of the back might look like this:
- Walking on all fours for two minutes;
- SP lying on his back; pull up the crown and heel down for 10 seconds;
- SP lying on his back; hands behind the head or along the trunk, legs moving like riding a bicycle - 30 seconds;
- SP lying on his back; hands behind the head or along the trunk, legs crossed performed vertical and horizontal swings - 30 seconds;
- SP lying on his stomach; pull up the crown and heel down for 10 seconds;
- SP lying on his stomach; legs straight, his head lying on the back of hands; bending at the waist - a head, torso, legs and hands (palms up) ascend (the fulcrum - the stomach); stand still for 10 seconds (normal breathing, hips off the floor);
- SP lying on his stomach; legs straight, his head on the back of hands; bending at the waist; head, torso, legs and hands (palms up) rise up; fulcrum - the stomach; imitation breaststroke:
- SP lying on his stomach; arms in front, legs out to the sides; arms out to the sides, legs straight together; hands to shoulders, feet are together;
- SP standing in front of a mirror; arms bent at the elbows, elbows out to the sides, hands pressed to the shoulders; slow rotation of the arms back; We observe the exercise in the mirror;
- SP standing in front of a mirror; divorced hands slowly to the sides, palms up, back straight; rise on tiptoes, then squat.
Exercises for scoliosis thoracic (can be done only after consultation with your doctor); All exercises are performed once at the beginning, then gradually increase the load:
- SP sitting on a chair, his hands on his head are closed; breasts sag back - exhale, lean forward - breath;
- SP prone on the floor, under a breast roller 10 cm in diameter; hands are closed at the back, the back bend backwards - inhale, IP - exhale;
- SP sitting; wrap the lower part of the chest with a towel and pull it toward you - breath; slacken - exhale;
- SP standing, feet shoulder width apart; raise your hands above your head, clasp the left wrist with his right hand, torso slightly to the left and pull the right hand (side feeling the muscles of the chest); repeat with the other arm.
Exercises in the left-side scoliosis
Left-side scoliosis, most often formed in the lumbar region
thoracolumbar spine (only after consultation with your doctor):
- SP lying on his stomach on a bench, his hands behind his head, the edge of the bench has to fall on a belt, feet are fixed; bend down at an angle of 90 °, then the maximum straighten (face looking ahead);
- SP standing face to the wall; straight arms rest against the wall at shoulder level, put your right foot on the stand so that the angle of the knee and hip joint was 90 °, lift the foot from the base, holding it to the stomach 20 times.
Exercises at the lumbar scoliosis (only after consultation with your doctor):
- SP lying on a smooth surface, arms along the body; bend the left leg, lift it up, then stood up and slowly lower; repeat the exercise with the other leg;
- SP supine smooth surface, arms along the body; bend both legs, lift them up, then stood up and slowly lower;
- SP lying on his stomach on a smooth surface, his hands on his head; bend back - inhale, return to the IP - exhale;
- SP lying on his back; legs bent at the knees, lift your pelvis - a breath, the transition to IP - exhale;
- SP lying on his back; leg lift legs and hold at an angle of 45˚, and then to write them in the air numbers from 0 to 9.
Swimming in scoliosis
Swimming in scoliosis is not only permitted, but also recommended sport. The reason is that the water is completely discharged spine and has virtually no exercise. It is useful not only to swim, but lie in the water - this helps to relax the muscles of the body, including the muscles that support the spine, which further discharges it.
Lack of physical activity helps to restore proper metabolism
Metabolism: The basis of life of all living things
in the tissues of the spine. Simultaneously, the symmetrical strengthening all the muscles of the trunk and extremities. Improvement in the classroom swimming helps coordination scoliosis patients better manage their body.
Therapeutic swimming for scoliosis should be conducted breaststroke. This style allows for maximum traction of the spine
Spinal traction: dry or snorkeling - what is right for you?
. Swimming should try to increase the time-phase slip into the water. It is also possible to carry out gymnastic exercises in water for scoliosis effect of such exercises is higher than from conventional complex exercise therapy.
Simulators for the treatment of scoliosis
Today, exercise at the gym more often included in the comprehensive treatment of scoliosis. This kind of care is called kinesitherapy. For the treatment of scoliosis using special simulators that allow strictly metered load and load exactly those muscles that are affected in scoliosis.