What is Pilates? This is a special system of exercises for the development of the body, developed by the German doctor Josef Pilates. When Joseph was a child, he was in very poor health. But as soon as he reached adulthood, he challenged his painful condition and came up with a program of exercises. Thanks to his own system, he overcame his illness in a short time and turned from a weak young man into a strong, athletic man. Ego achievement inspired him to create a whole system of exercises. This system was used for the rehabilitation of the military affected by the fighting of the first world war.

The principles of Pilates:

The system is effective thanks to the principles that guarantee long-term results:
1. Smooth movement. Execute the movements smoothly, without excessive force and without jerks.
2. Breath. Do not break the special respiratory regime. Inhale at the beginning of the movement, exhale in the process.
3. Relaxation and isolation. You should avoid creating tension in areas that do not participate in the exercise.
4. Density. Focus on the exercise, do it right and don't get distracted.
5. Centering. Always keep the abdomen retracted and muscles tense.
6. Alignment. You need to constantly monitor the position of your body. This will add more efficiency exercises.
7. Coordination. It is important to focus on the feelings you get during these exercises. This will help you to protect your body from possible injuries and achieve better results.
8. Gradation. You do not need to immediately give yourself a high load, increase it smoothly, as you master the technique of exercises.
9. Regularity. To the result was not long in coming, you need to do regularly (5 times a week). Proper breathing is the basic principle of Pilates.

Who needs and for what is needed this system?

Pilates with its principles and rules, can be called the most secure operating system. People of any sex and any physical training can perform it. This system helps not only to improve the body, but also to solve some health problems (headache, osteoporosis, spinal injury).
1. Very good Pilates helps with weight loss. Applying it, you can adjust the shape well, lose extra pounds. Women can easily engage in this system in the prenatal period to strengthen the abdomen, pelvis, back. When doing this system over time, people notice a surge of energy, lack of negative emotions, rejuvenation of the body. It also helps to improve brain function, thinking, memory, intuition. In our time, it is very useful for those who want to develop not only the body but also the soul. How to practice

The principles of Pilates:
1. Please pay special attention to how you breathe. Try to push the ribs as much as possible when you breathe in, and squeeze the muscles as much as possible when you exhale.
2. Keep your abdominal muscles constantly tense. All your movements should start with the abdominal muscles.
3. Try to always take the correct position of the body, the violation of this rule will not only benefit, but also may cause harm.
4. It is very important to your shoulders. For setting the correct breathing, the shoulders should be lowered.
5. The head in most cases, you have to keep straight. No need to press your chin to your chest and no need to tilt your head back.
6. During training, you need to stretch your spine, it will make your body more flexible.

Principles of Pilates: a popular exercise for the inexperienced

Bar. A lot of Pilates exercises involve not one, but several muscle groups. If you are inexperienced in this matter, it is best for you – to start doing Pilates with this exercise: Stand in focus on the forearms, then stand on all fours; lean on your toes. Then stretch out so that your body is a straight, elongated line from head to heels; hold as straight as possible. Do not relax the abdominal muscles; try to pull the stomach as much as possible. Do not hold your breath.

Hundred. This exercise not only affects the abdominal muscles and forms a beautiful press, it also involves the hips, making them beautiful and elastic:
• lie down on your back. Raise your head a little.;
* pull your belly and straighten your arms forward;
* raise your feet 45 degrees. Feet together, toes stretched out;
* move your hands as if you were flapping on water. Make 5 movements to the inhale and exhale.

Principles of Pilates: contraindications for studies

There are no clear contraindications for Pilates. However, you should understand that you should not perform the exercises carelessly and in the wrong sequence. Always observe the basic principles of Pilates. This system of exercises can not cause pain in a particular part of the body. If this happens, be sure to consult with your coach.