Pilates Method

Pilates

Is practiced worldwide and is becoming popular because it is being exercised by very famous characters dedicated to music, film, dance, even sport. The world is experiencing the explosion of the Pilates Method, an excellent method that aims to balance body and mind, in which you work the whole, the body and mind, as a unit.

History

This series of exercises was created nearly 100 years ago by Joseph Pilates (1880-1967), a sickly child who suffered from asthma and rheumatic fever, so he decided to study the human body and how to build your own with exercise. This became a good athlete, swimmer and boxer, both elected in 1912 to teach self-defense to detectives from Scotland Yard. In England during the First World War he was interned in a concentration camp because he was German. There was employed as a nurse and developed a methodology to improve the health of other inmates. With this technique, none of them succumbed to the great epidemic of 1918 that killed many Englishmen.

Pilates wrote at least two books about the Pilates method: Return to Life through Contrology and the Your Health: A corrective system of exercising that revolutionizes the field of Physical Education.

In 1923 he introduced his method in the U.S., where he soon became popular with dancers and choreographers as Martha Graham, whose injuries resulting from the intensive training required them to spend long periods of recovery and inactivity.

The basic principles of pilates

Pilates is based on six broad principles that should always be present:

Centralization

Concentration

Control

Precision

Fluidity of movement

Breathing

The control, precision and fluidity are some of the basics of the exercises, mainly composed of slow, very aware and coordinated with the proper breathing in order to create a harmonious body, coordinated and flexible. Through practice, the mind is aware of her capabilities, limitations, strengths and weaknesses of the body, and that is where starts a balanced work and thought to improve the physical and mental. The strengthening of the power center, power center, or just center or neutral ("powerhouse" by J. Pilates), is the key. Located on the lower trunk (abdominal and back), enables the body to move freely and evenly, avoiding movements and / or compensation harmful. All body movements are initiated and are supported from the center, which helps keep the body balanced.

Breathing plays an important role because it incorporates all of the exercises to strengthen the center, for better breathing and with it the development capacity (strength and flexibility) of all muscles of the body. The results of good practice are significant. Increased lung capacity and improved blood circulation are the first ends sought to be translated into strength, flexibility, coordination of mind and good posture.

Instead of performing many repetitions of each exercise, Pilates preferred to make more precise movements, requiring control and form. He created more than 500 different exercises.

Pilates is suitable for people with medical problems, however they must have a medical evaluation to approve the application of Pilates or restricting certain exercises.

Exercises

Here's a handy reference for pilates exercises.

Alignment and Breathing

This requires a mat or soft surface where you lie down.

The first thing to do is learn to breathe correctly. To do this you lie back on the floor and perform the "alignment" of your body, that is, you lie fully stretched almost touching your chin to your chest, neck stretched straight, your shoulders aligned with your hips, your back straight and supported as much as possible to the ground, your arms lying beside your body with palms down and fingers together and open your legs straight and ankles together, feet fall naturally to the sides. You must be comfortable and quiet to meditate. It would be nice to close your eyes to focus on yourself and think what you're doing. Once you meet all the above requirements, you can tell that you are completely focused on you and your body. You stay quiet and a good time.

It is important to do the alignment because it is necessary to do before each exercise.

The fist (breathing, part 2)

Now begin to breathe slowly and deeply, (but you have not before), but with the concern not to move your shoulders or chest, but only with the strength and movement of your abdomen (your center of energy) in both the inhalation and exhalation in, each one about 5 seconds. Once you have mastered the abdominal breathing (which is how we should be breathing all the time) start to breathe with your abdomen by force to expel all air from your abdomen so that you'd been punched in the stomach . You keep practicing until you master it completely.

It is important to apply, where possible, this technique at all times.

First exercise: the Hundred

Aligned, raise both arms straight and stiff on the sides of the hip floating in the air and move quickly as we inhale and exhale for 5 seconds. Then we both knees flexed against the chest (as if we were hugging) and do the same arm action, 5 seconds to inhale and exhale for 5 seconds 10 times.

Second exercise: Roll-Down

Supports the soles of your feet against the ground (bending and lifting your knees). Inhaling, raise your head and shoulders, then you wake up exhaling sit (making your powerhouse strength).

Place your palms on the outside of your ankles (your right palm on the right side of your right ankle and the same with the left) and as you inhale, you're going down to leave your back at 45 ° to the ground, exhale and back. Say that 5 times and remember to inhale and exhale for 5 seconds.

Third Exercise: Leg Circles

Inhaling, bring your right knee toward your chest and then exhale, straighten the leg fully to 90 degrees (angle) and immediately after inhaling again in 5 days (never forget to breathe ... correctly), move the leg circular form to your left, you go through on your leg, you move to your right and returns to its normal position. This exercise is performed 5 times to one side, 5 times the other, and immediately repeat with other leg.

Throughout the exercise must be kept aligned and only moves the leg in question. It keeps the energy center contracted to build from there and thus force the movement (does not mean it can move).

Fourth year: Roll-Up

Lying down, place your arms vertically, once you lift your head looking at you inhale until the power house, and then you wake up breathing (without giving you a boost, but only with the strength that give you the abdominal) breathing until it close as possible to your toes (and if you touch them, even better). After that, you're still exhaling until you get to lie down and start again. Is repeated 10 times.

Fifth year: Rolling

You sit down, bring your knees to your chest and your hands on your ankles, then lift your feet and stay balanced in the muscles of the back, to let you fall back and return to the same place where you were. Try not to push yourself when you're behind, but that uses the power of the power to return to breakeven.

Pilates Exercise Benefits

First of all I have to emphasize that it is an anaerobic exercise, meaning that resistance does not work the medium or long, so at the Cardio-respiratory benefits are poor. For the same reason your caloric intake is good but not comparable to some sports such as aerobics and aerobics spinin.

But its benefits are greater, more global and more durable than in these sports aerobics. It further strengthens the muscles, mind and body.

All these differences make everyday life much more noticeable changes occur in the Pilates method changes your body produces other sports such as fitness, aerobics or swimming.

Benefits of Pilates broadly.

It strengthens the muscles without adding muscle bulk, especially the muscles of the abdomen and back. Not only strengthens the muscle belly and ligaments but also the flexibility of these, so in the daily routine will notice more strength and agility.

Increases joint flexibility resulting in an improvement in joint movement and also affects the chance of injury drastically reduced.

Corrects posture, helping the usual healthy posture and this in turn reduces neck and back pain, not only for muscle toning in the abdomen, buttocks and back but also by raising awareness on issues such as postures, breathing or balance.

Increased self-control and self-esteem.

By learning to breathe and maintain concentration reduces stress, which impacts positively on all the metabolic and psychological aspects.

As an exercise that works both the mind and body, over time the student gets to have a high knowledge of its body and its sensations. This knowledge helps to know yourself, which results in relationships with others and in the philosophy of life. Being more positive or positive.

By reducing muscle tension, increasing flexibility and agility, reduce stress along with learning to control the concentration and breathing, all of which make us sleep better, and it goes without saying that produces important benefits a quiet and pleasant sleep.

The results begin to be felt immediately: in the first session you feel that the muscles are working. There is a famous phrase from Joseph Pilates on the effectiveness of his method: "In ten sessions you will feel the difference, in twenty sessions you'll see the difference, and in thirty sessions you change the body."

Prof. Sara Mirones

Source: http://www.guia-estetica.com.ar/articulos/pilates.htm