With the Pilates we can find the well being of our body!
The basic positions of pilates are simple but super effective: proof all positions to go right back into shape!
To get started, to do exercises slowly but without interruption.
You can choose to enroll in a gym or start to do the exercises at home. These simple exercises will introduce you to to the Pilates world. With few minutes a day, you’ll notice the difference: improved breathing and posture, well as a greater feeling of lightness. Try it!
1. Legs. Lying down in supine position on a foam mat or on a mat. Hold arms extended at your sides and inspires. She lifts one leg so that it forms a 90 degree angle with your body and exhale in the meantime. Repeat 5 times on each leg; rests 1 minute repeat the series.
2. Buttocks. Always maintaining the supine position, with his arms at his sides, now bend the legs at a 45 degree angle. Inspires. Then breathe out, lifting your buttocks. In this position, raises a leg and put it over the other. Brings the leg to the starting position and repeat the exercise with the other leg. As in Exercise 1, doing 2 sets of 5 repetitions for each leg, with a rest period of 1 minute between one and the other.
3. Abdomen. Always in supine position, put your hands behind your neck and straightens in a vertical position the both legs, with the feet facing upwards. Contract the navel inward and slightly upward.Holding your back flat on the floor, with no gaps between the carpet and the lumbar spine. Inspires, keeping the initial position. Breathe out while you lower the legs to form a 45-degree angle, raising his head slightly off the floor. Your back stays flat on the floor. Inspires while the legs return back to the starting position. Repeat 8 times; rests 1 minute and you repeat.
4.Arms. Put now in a prone position with the belly towards the carpet.Widen arms and stretches the entire body and inspires.Increase Slightly hands and a little time rests on them all your weight, while in the meantime you exhale.Hold your head straight throughout the exercise, until you feel the tension of abdominal muscles. Repeat 5 times and rest.Remember that breathing is important. Take some time to do the exercises quietly.
Do not they will steal more than 30 or 40 minutes a day, but you will see the difference if will you do the exercises regularly. The ideal would be do the exercises 4 or 5 times a week, in your spare time or when you want to give yourself a break. The important thing is that while you do them you are relaxed; stress does not help at all! Music can help you relax.
Do the exercises at the same and on the same days of the week. Print or copy back this exercise program and hang it on the refrigerator or in another visible place. If possible, set a reminder on your phone, to remind you when you get them: so forget about them will be very difficult!
Suggest to your friends work out together. At home or in the gym. If an appointment is fixed with friends, the exercises are more pleasant to do, because you can also chat. And then you can take advantage of it then something to drink or go shopping together.
Complete your exercise program with a balanced diet. Avoid meats, fatty meats and sauces and replace them with fruits and vegetables.
Remember to drink water. In addition to helping fight hunger, water is essential when you do diet and exercise.
Give yourself small rewards! Exercise and self-care deserve a reward. Book a day spa once a month or allow yourself some “whim”. Relax, do not be anxious and do not rush. Time and patience will make you disappear excess weight!
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