These exercises were developed in the 1920s. The creator is Joseph Hubertus Pilates, who was born near Dusseldorf, Germany, in 1880. As a child, he suffered from asthma, curvature and rheumatic flu. He dedicated his life to exercising to strengthen his body.
Little is known about the early years of his practice of the 'Pilates' method, but we do know that they were appreciated in the dance community before 1940. These exercises helped to return to forms injured dancers and, above all, allowed them to stay fit.
These exercises are very safe as long as they are performed correctly. It is recommended to train under the supervision of qualified instructorBut if you prefer to exercise alone in the comfort of your home or garden, there are some very important things to remember. When exercising, you should direct all of your attention to how you perform each exercise. Concentrate. Pilates is good for everyone. It is not a method that involves rapid leaps, twists and turns. On the contrary. There are no jumps performed in Pilates. All movements are slow, which allows for precise execution. This makes this method perfect for people with joint pains, back pains, overweight people or otherwise limited ability to exercise actively. The workout consists of a set of exercises lasting no longer than 90 minutes. In lessons with an instructor, training usually lasts around 60minutes. The advantage of this method is that we do not have to repeat the same movements over and over again. It is not the number of repetitions but the quality that counts. Each exercise is repeated for approx. 8-12 timesso that boredom and fatigue are avoided. During training, it is important to take care of correct breathing. This is based on strengthening the muscles "centre" and trunk stabilisation. When exhaling with the mouth open, we pull the navel in towards the spine for about 30%.This prevents abdominal breathing. We use the ribs and chest to breathe. Correct posture is no less important. The pelvis must not be tilted forward so that the buttocks are pushed out and the spine in an exaggerated lumbar curve, nor must it be tilted too far back so that the abdomen is pushed out and the spine straight. The first effects appear quicker than with other systems, because already after the first 10-20 sessions exercising 2 to 3 times a week.
What are the benefits of Pilates? First and foremost, it improves body flexibility. It increases muscle strength, especially in the abdomen, lower back, hips and buttocks. It slims the silhouette and "stretches" the body. Improves the stability of the spine. We become more aware of our body, relaxed and more energetic. Pilates also teaches proper, full breathing, so we oxygenate our whole body and mind.
Here are the 12 rules of the Pilates method:
1. always start with warm-ups
2. Take your time. The slower you perform the exercises, the more you are able to focus on them.
3. Practice according to the rhythm of your breathing
4. put all your effort into exhaling
5. When exhaling, draw your navel in towards your spine
6 Control your attitude
7. focus on what you do and how you do it
8. develop the strength of the abdominal muscles slowly - if they bulge during exercise, take a break
9. start the arm movement from the widest back and quadriceps muscles, not the shoulders themselves
10. quality is important, not quantity
11. exercise regularly, preferably every day
12. it is only through perseverance that you will achieve a nice, shapely figure and feel better
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