2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
Pilates should be practiced in parallel with other sports, as it helps the body, says movement expert Victoria Borovskaya.
Victoria Borovskaya
Movement expert, certified trainer, founder of the Newyorkfitspo.ru School of Healthy and Smart Fitness
Usually, people associate Pilates with stretching or swinging the abs in the "hundred" exercise. Men don't do such nonsense, and aunts puff on rugs in cramped halls, thinking that they are strengthening their stomachs. In fact, the Joseph Pilates method has long been transformed into many different schools and directions, each of which serves one good purpose - to improve the quality of movement. I will introduce you to the Polestar Pilates System.
The Polstar Pilates system is not just training on a mat or equipment. It is a practice of mindful movement without pain with maximum effectiveness for muscles, ligaments and bones. The effects of Pilates can be endlessly enumerated: it is the improvement of joints, strengthening of all muscle groups, relieving stress and pain in the body, as well as getting rid of stress, normalizing sleep, increasing energy, creating a beautiful posture, grace, distributing the load on the whole body evenly and much more.
We are used to the much-hyped approach: there is no result without pain. You definitely need to kill yourself in training to smell blood and sweat. Like, then it is actually effective. The Pilates method is based on moving you evenly in all planes and in all basic body positions. Lying on your back, stomach, side, sitting, resting on your hands, standing. The key is to move evenly.
Do not build muscle mass, do not achieve burning sensation and hypertrophy (muscle growth). And to give you the variability of movement, so that in your old age nothing creaks and does not fall off.
For example, you squat for two years in the gym with a barbell, and then you start changing the wheel of the car. He sat down - something crunched, flew out of training for a month. Accident? Unfortunately no. If the nervous system knows only one possible way to squat down and up with the knees pointed clearly forward, then in any other position (sat down behind the keys, got up from the table sideways), the nervous system, having no experience in such positions, will not be able to influence your muscles by stabilizing your joints and you will get injured out of the blue. Pilates gives this variability. In addition, Pilates is concerned with restoring mobility of the spine.
Everyone, even children involved in professional sports, should and can do Pilates on a mat or equipment in order to balance the loads that destroy the body later. There are a number of contraindications, discuss training with your doctor before starting.
In general, Pilates is a great tool to start movement in the body in all planes as environmentally and safely as possible. Just tell yourself before training: "I am going to exercise now in order to move all parts of the body, to disperse the blood, lymph, so I maintain my health and prolong my youth."
And remember, Pilates works well with all strength training.
Complex for the whole body from Victoria Borovskaya: you will definitely find 7 minutes for yourself
If you are a beginner, repeat each exercise 6-8 times. Advanced - 12 reps.
