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 Recently, people leading sport lifestyle, gym ball firmly associated with an impressive scope feetball. Meanwhile, quite unjustly forgotten small gym ball with which to engage in easy and pleasant. And most importantly, a simple and affordable sports equipment is able to diversify the usual great exercise. Therefore, today I invite you to practice Pilates with a ball.
If you've never been familiar with Pilates, then you should know that it is a universal form of exercise that is suitable for people of all ages and body type. A feature of Pilates is the emphasis on the proper deep breathing underbelly, thoughtful slow pace of implementation of all exercises and a constant retracted abdomen and buttocks during the whole workout. Pilates is often compared with yoga. Slow training really gives peace of mind, teaches balance and improves the stretch. And today's networks with gymnastic ball just help you to understand what he is is this mysterious Pilates.
The proposed following exercises are performed slowly and smoothly, without jerks. Imagine that you are a dancer. For the harmony of the upcoming exercise is best to put some relaxing music. Also prepare a gymnastic mat exercises lying down and, of course, a gym ball. Do not forget that the power of the exercise is to fall on the exhale, otherwise you will quickly get tired. The number of repetitions of each exercise, you can adjust yourself, but be guided by 10-20 times. So we try?
Stand straight, arms down, keeping the ball between your palms. Raise your hands up over your head, are drawn to them - a breath. Slowly vertebra by vertebra omit the body down, reach for feet - exhale.
Stand straight, feet shoulder width apart, arms at your sides, right hand ball. Expand housing right hand over the ball, eyes on the ball. We go back to the original. They took the ball in his left hand. A similar turn in the other direction.
Practising dorsi
We descend to the floor, lie down on his stomach, pulling in a straight line. The ball between your palms.
The legs do not work, just lift your upper body: up - again, took his hands behind his head with a ball - two hands forward again - three fell to the starting position, rest.
Same as the original, but the ball is now sandwiched between the heels. Raise both upper body and legs torn off the floor. Detained in this position. Sank to the floor.
Exercises for the chest muscles
They sat in the lotus position. We will do nicely elastic chest. Hands in front of a ball between your palms. With the power squeeze the ball stayed in that position. Relax. Keep the hands and shoulders were on the same line. Easy should not be.
Push-ups with the ball. Stand on your knees. Emphasis on the floor with one hand - her hand is deployed inside the second hand on the ball - her hand looking directly. Slowly squeeze. Then go down to the heel, pulled forward, relaxed.
Train your abdominal muscles
Knees bent, feet on the floor. The ball between your hands, arms over his head. Torn off the shoulders off the floor, his hands are drawn forward, at the same time raise the legs, shins parallel to the floor. After 20 times were over. Quality top with a small amplitude. Strong news!
Another exercise for the press. Lying on the floor, one leg straight barely off the floor, the second floor perpendicular to the Naga, the ball in one hand. Shoulders off the floor, go up to the foot around the ball under his foot and took it to his other hand. They sank to the floor, but the floor edka touched. Changed leg.
Practising femoris
Lie on the side in a straight line, the upper hand palm focus on the floor next to chest the ball under the loin. Raise the leg up slowly, goes down. After 20 times reserve the leg at the top and slowly draw her circles, first in one direction and then in another.
Work inner thigh muscles. Lie back on the floor. Both legs perpendicular to the floor, the ball caught between his knees. With the power squeeze the ball stayed in this position, relax the feet. After 20 times the same exercise is performed twice as fast.
Buttocks
Effective exercise for the workout glute - rise in half-bridge. Lie on the floor, the ball under the waist, hands at your sides, shoulders pressed into the floor, knees bent, feet on the floor. Rise in half-bridge, straining buttocks, straighten one leg at a time in line with the body - an exhalation. On inspiration back to the starting position.
In this current exercise is over. If you did everything right today, tomorrow you will find a pleasant delayed onset muscle soreness in the major muscle groups. But do not forget that Pilates - is a kind of sport load, which requires regular attention. So try to deal with them 5 times a week. Experiment with shells. It can be not only the ball. Pilates perfectly expander, dumbbells, fitball. And, of course, like any exercise, Pilates should be accompanied by proper moderate healthy diet.
If you become adhere to these truths, it is already the April warming will be pleasantly surprised with their new slim shapes. Good luck!
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