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 Over the past few years, the system of Pilates exercise has become incredibly popular. It transforms your body and your relationship with yourself, learn to concentrate and develops stamina. Today I will tell you more about some of the exercises, which are normally included in the training for beginners.
Combine these exercises with those described in the first and second parts, and get a full workout, which will help you to work out all the muscle groups.
Exercise 1. The slopes near the wall.
This exercise is good include warm-up. It helps to warm up the abdominal muscles and back. To perform stand up against the wall so that the back touches the wall. Pull belly. Raise your hand so that they are parallel to the ears. During the exercise, they (arms) should not change its position. Thus shoulders should be omitted.
Now start slowly leaned forward. The abdominal muscles are tense at the same time. Lean as if each pozvonochek detached from the wall. When lean forward, relax your neck muscles and shoulders. Lean as long as you can to keep your knees straight. And also slowly vertebra by vertebra climb back to its original position.
Exercise 2. "Saw."
This exercise allows you to stretch the muscles of the back and legs. Technique of this exercise is as follows:
- Sit on the floor. Legs separated the sides in the width of your shoulders.
- Hands raised to the level of the chest and apart. On the inhale stretch up the crown, trying to be taller than you are.
- On the exhale, take my hand to the opposite leg. Hold this position. Breathe.
- Again, on the exhale, stretch a little bit more forward, and the hips should not move sideways.
- On the inhale, return to the starting position.
Repeat 3 times on each side.
Exercise 3: Rise of the legs to the side.
Lie on your side. One hand supports the head, others are located in front of him. Use it for balance. But do not rely on it too, so as not to reduce the burden on the press. Now slowly lift your leg to the side up. The knee must be straight. Hold this position. Feel like stretching your muscles. Return to starting position.
Repeat 5-8 times for each side.
4. Exercise Lifting his feet in front of him.
The starting position for the exercise 3. Only now derive foot forward. Try to keep your left knee straight. Hold this position and return to the starting position.
Repeat 5-10 times on each side.
Exercise 5. Lifting of both legs.
The starting position for the exercise 3. On the inhale pull your body. On the exhale, using your abdominal muscles, tear off your both legs off the floor and lift them up. On the inhale, return to the starting position.
Repeat 5-8 times for each side.
Now go to the stretching exercises that are good to include in the final part of the training.
Exercise 6. "Mermaid".
This exercise helps to restore breathing and stretch your muscles after exercise. To carry it out, sit on the floor so that his feet were tucked under you, and is on the left. Remember Mermaid sculpture. That such a situation and you need to take. Tighten your stomach muscles as if your body is between the two sheets of paper.
The right arm is lowered to the floor. It will serve as a support. The left lift up. Lean to the right. The left hand should be as close as possible to your ear. This is necessary to keep the shoulder lowered. Move a little right hand to the side to strengthen the stretch. To return to the original position tighten the press, lower thigh. Then lower the left arm. The main thing with this assignment, always stay on the same line.
Exercise 7. "The Swan."
It helps stretch the abdominal muscles, arms, legs and spine. Lie on the floor, on his stomach. Hands bend. This elbow should be directed along the body, and the brush is in the shoulder. Legs are straight. On the inhale lift your chest off the floor and straighten your arms. Keep your elbows as close as possible to the body. Hold this position. On the exhale, return to the starting position.
Now you are able to make your training depending on what part of the body you need to pull up. Work out as a month or two. Once the body stronger, move on to more complex exercises.
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