Pilates

Pilates is one of the most popular now around the world systems on work with a body and consciousness of the person, harmoniously combining the western and east systems of exercises. She received the name in honor of the person who developed it – Josepha Pilatesa.

How the system of Pilates was created?

Joseph Pilates grew at the weak and frail child. He had rickets and bronchial asthma. But thanks to systematic sports activities he managed not only to recover completely the health, but also to create for himself surprisingly beautiful body of the athlete. In addition he managed to become the professional athlete and the teacher fitness of courses with unique techniques and exercises of Pilates. Joseph Pilates lived long life and died at the age of 87 years. Shortly before the death he admitted that its technique allowed it not to be ill, not to accept any medicines that it, despite the old age, still has success in women.

In the years of World War II Pilates was engaged in rehabilitation of wounded soldiers. Then he began to develop exercises of own system. After the end of war Pilates jointly with the wife own school at which it trained people in the unique method developed by it providing figurative, mental control over work of skeletal muscles.

Pilates technique very quickly became popular worldwide. However, in each country followers altered it a little. For example, in Italy exercises of Pilates have a little artistic and dancing character, in England prefer a conservative technique, and to America give preference to power and athletic forms of work.

Advantage of occupations Pilates

Exercises of Pilates are carried out in the mode of the statiko-dynamic reduction of muscles which is the most effective for their strengthening. During the occupations practically all muscular groups including small muscles of legs and hands are involved. It provides achievement of bystry result, and the most important promotes harmonious development of a body of the person.

First of all, people need to take Pilates lessons, the suffering musculoskeletal system diseases: the arthritises deforming osteoarthroses, osteochondrosis, disturbances of a bearing, intervertebral hernias, etc. Performance of exercises of Pilates is also shown also to the people having chronic diseases of a respiratory organs and cardiovascular system. In recent years Pilates techniques are developed for weight loss.

Contraindications to occupations Pilates

Originally the system of Pilates was developed as rehabilitation therefore it has a small amount of contraindications:

• Acute intoxication or infectious disease;
• Bleeding;
• Fervescence;
• Any diseases in an acute form or an exacerbation of chronic diseases, including, disturbances of cerebral circulation, coronary insufficiency, fibrinferments, embolisms, etc.;
• Malignant new growths and their metastasises (before performing radical treatment);
• The foreign body located close with large nervous trunks and blood vessels;
• Heavy cardiovascular insufficiency;
• Severe forms of mental diseases, including oligophrenia;
• Heavy respiratory insufficiency;
• The expressed general weakness, increased fatigue, sharp pain;
• Atrioventricular block.

Pilates for beginners

To begin be engaged in Pilates people of both sexes and any age can. However if you have any chronic diseases, then it is better to begin trainings under the leadership of the experienced instructor. Giving Pilates lessons, he has to pay sufficient attention to a condition of the ward. At development of tachycardia (over 100 beats per minute) or on the contrary bradycardia (less than 60 beats per minute), and also at deterioration in the general state occupation has to be immediately stopped.

For the beginning athletes surely include the exercises directed to strengthening of muscles of a prelum abdominale and a back which promote formation of a correct posture in Pilates complex. At the choice of exercises of Pilates it is important to consider specific features of the person who is engaged by this technique that allows to improve mobility of joints, to strengthen muscles and to develop their plasticity.

If you have no opportunity to visit the gym and to be engaged under the leadership of the trainer, you can use video Pilates lessons.

Basic principles of Pilates:

1. The concentration of attention directed to monitoring correctness of performance of exercise;

2. Breath control. During the training preference is given to phrenic type of breath. The correct breath significantly increases efficiency of lessons of Pilates. The breath should be taken at return to initial situation, and an exhalation at the time of a positive phase of exercise.

3. The principle of centering, i.e. control of balance between the left and right half of a body, and also between muscles of a back and a stomach. Respect for this principle allows to prevent developing of muscular pains and reduces load of a backbone.

4. Alignment. During execution of any exercise of Pilates it is necessary to control the correct position of a body carefully.

5. Coordination. Taking Pilates lessons, you receive certain skills which need to be used further for more accurate performance of each movement in exercise.

6. Smoothness. All exercises in Pilates are carried out smoothly, without breakthroughs, sudden stops or long pauses.

7. Relaxation. During the occupations it is not necessary to strain the muscular groups which are not involved in performance of specific exercise.

8. Gradualness. In Pilates increase in loading happens gradually, in process of increase in endurance of muscles and the general physical training of the athlete.

9. Systematicity. To achieve the expressed effect, it is necessary to be engaged in Pilates regularly, not less than two-three weekly. Respect for the principle of systematicity is especially important if you are engaged in Pilates for weight loss.

Pilates in house conditions

Not each person has time for visit fitness of clubs, and someone it is not allowed by material resources. And it is quite possible to be engaged in Pilates in house conditions! For training it will be required to you:

• DVD disk with video Pilates lessons;
• The small rug necessary for performance of exercises on a floor;
• Small chair, hoop and ball.

And in conclusion it would be desirable to give several simple advice for those who decided to be engaged in Pilates in house conditions:

1. The clothes should not constrain your movements and to be the most convenient;

2. Be engaged in the tramp or in thin socks since it will allow to train more actively muscles of feet;

3. Start occupations not earlier than in an hour after food;

4. If you noticed deterioration in health, then the training should be stopped immediately.