According to 2004 data, more than 85 percent of the world's population aged 18 and over suffers from back problems. And this figure, unfortunately, is increasing every year. But many in search of a healthy body stumble upon an attractive Pilates gymnastics program for beginners. And they come out of this difficult battle for health as winners precisely thanks to Pilates. Millions of followers around the world have already seen the effectiveness and health-improving effect of this gymnastics on their own experience.
What is the Pilates system
Beginners and professionals alike highlight the features that make Pilates special in the world of sports.
Focusing on the main goal of Pilates gymnastics, we can conclude – learn to feel your body, control every millimeter and every cell, directing the main efforts to your problem areas – this is the goal that everyone achieves during simple training.
Let's dwell on the main principles of Pilates gymnastics:
- moderate and correct breathing;
- full concentration;
- focus on movement;
- slowness and smoothness;
- slowness in doing exercises;
- regular performance of classes;
- gradual learning of programs;
- comfortable sportswear;
- lack of shoes on feet.
Following all these principles correctly and consistently, a person reduces the possibility of injury to zero, which also distinguishes Pilates from other types of gymnastics.
Who and what is Pilates for
Initially, Joseph Pilates developed this system for people who, due to health problems, cannot engage in active sports, as he himself suffered serious illnesses. But over time, Pilates came up with more and more techniques and varieties. And it is not strange that in our time, Pilates gymnastics has grown so much that everyone can do it. Age, excess weight or posture problems, which often cause beginners to abandon many sports, are not a hindrance for practicing Pilates.
Who is this system of exercises suitable for:
- for those who, due to health problems, cannot engage in active sports;
- overweight people;
- People with spinal, posture, heart or joint problems;
- for pregnant women;
- for postpartum women;
- for any age category;
- for those who are actively involved in the gym or aerobics.
Read also: "Pilates for the spine - effective exercises for solving back problems"
To choose this system, beginners need to understand what is good about this type of gymnastics and what results they can achieve. Based on the main principles of Pilates, proper breathing and measured movements, people achieve such high results in short lines that often their passion develops into true love.
But what exactly does Pilates do to a beginner's body:
- provides a surge of strength and energy;
- helps improve blood circulation;
- improves brain function;
- reduces excess weight;
- guarantees a comprehensive approach to all muscle groups;
- tightens all internal organs of the body;
- strengthens the muscles of the legs, lower back, back, abs and arms;
- recovers from illnesses;
- corrects curvature of the spine;
- strengthens the cardiovascular system;
- improves the ability to control one's own body.
A set of Pilates exercises for weight loss at home for beginners
As mentioned earlier in the article, one of the main points of mastering Pilates gymnastics is the gradual development of the program.
We offer you a program of Pilates classes at home for beginners.
If a beginner completes 10-15 repetitions of each exercise with calm music, he will not notice how the lesson flew by.
1. Exercise "Boat"
Sit on the floor with your knees bent. Wrap your arms around your hips, lean back slightly so that your ankles are parallel to the floor. While controlling your breath, take a deep breath, and as you exhale, draw in your stomach and slightly round your back. And on your next breath, straighten up. Repeat the movements depending on the breath.
2. Exercise "Mermaid"
Sit comfortably on the floor with your knees bent to your right side. Place your right hand, bent at a right angle, at a distance of 10-15 cm from the body, and lower your left hand to your knee.
While inhaling, pushing off with your right hand, lift your hips up while raising your left hand. As you exhale, lower yourself into the first position.
On the next inhale, repeat the exercise on the other side.
3. Body Rotation Exercise
Standing straight, raise your straight arms to shoulder level so that your palms look down. Keep your fingers together. On a deep breath, draw in the stomach, and on the exhale, turn the body to the left side, while not moving the hips and pelvis. Breathing in and out, repeat the movement.
Exercising three times a week, you can achieve good results. And by adding new exercises to your course of studies, you will reach new heights every day.
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