Hevitra ato Anatiny
On pages of our site we have already talked about the effectiveness of the method of Pilates for weight loss and improve the quality of the body.
In this article we offer you a selection of exercises from the Pilates for problem areas, which will help you to strengthen the muscles, tighten stomach, improve the shape of the buttocks and legs.
Pilates: effectiveness, benefits and features
Pilates: endri-javatra
On exercises from Pilates especially pay attention to those who can’t do high impact loads due to problems with joints and blood vessels. Regular Pilates help to get rid of back problems, strengthen the spine, improve posture and strengthen the muscle corset.
Tombon'ny Pilates:
- Strengthening the muscles and skeletal system
- Fanatsarana ny kalitaon'ny vatana
- Getting rid of back pain and lower back
- Manala ny fanaintainan'ny tonon-taolana
- Prevention of injuries of the musculoskeletal system
- Ny fananganana fihetsika tsara tarehy
- Improved flexibility and joint mobility
- Fanatsarana ny fandrindrana
- Getting rid of anxiety, insomnia and depression
- Ny fampandrosoana ny fifantohana
- Ny pilaty dia afaka miatrika tsirairay
We offer you 60 exercises of Pilates for problem areas, which basically will help you to work on the muscles of the abdomen, back, thighs and buttocks. All exercises are divided into two large groups: for beginners and for more advanced. In this compilation of all the basic exercises of Pilates, as well as the most popular and effective modifications. This package will help you to effectively and efficiently work on all muscle groups.
For beginners and for advanced, we have divided the exercises of Pilates into three groups:
- Exercises for stomach, back and muscular system
- Fanatanjahan-tena ho an'ny feny sy vody
- Fanatanjahan-tena ho an'ny vatana ambony
Araky ny fantatrao, tena misy fepetra ny fizarazarana. For example, many exercises for stomach and back uses the muscles of the legs and buttocks. Or substantially all of the exercises for the upper body, involves not only the muscles of the arms and shoulders, but the stomach, buttocks and legs.
Because a lot of the exercises, and memorize them after one reading is not possible, we recommend you to add this article to your bookmarks (to add to bookmarks press CTRL+D)to return to the selection of exercises from Pilates at the right moment.
Features of the exercises of Pilates:
- Exercises of Pilates are trying to straighten your back, straighten your shoulders and pull them back. Keep the body fit and assembled, it should not be relaxed.
- In the position bar does not bend, do not drop and do not raise the pelvis up. The body should form one straight line.
- When performing exercises from the Pilates on the back the lower back should not come off the floor and bend over backwards trying to pin her to the floor. Pull the belly toward your spine don’t relax it.
- During lessons we did not help ourselves by the neck, only work the core muscles. The head extends backwards and upwards.
- The Pilates exercises are performed on quality, not quantity and speed. Repeat each exercise no more than 15-20 times, but do it slowly and thoughtfully.
- Rehefa manao Pilates you must concentrate on the muscles and their work. For starters, don’t do Pilates longer than 20 minutes, so your attention is not dissipated, as happens during prolonged exercise.
- It is not recommended to do Pilates in the acute exacerbation of diseases of the musculoskeletal system.
30 exercises of Pilates for beginners
Exercises from Pilates for stomach and back
1. Zato
2. Mivadika
3. Crunches mivadika
4. Tongotra fanitarana
5. Tongotra ambany
6. Twisting to the side
7. Miolakolaka ny vatany
8. Misintona tongotra iray
9. Misintona ny tongotrao mahitsy
10. Miolakolaka ny vatany
11. Kavina ombelahin-tongony
12. Nitalaho
13. Ny fiakaran'ny tanana sy ny tongotra amin'ny tongotra efatra
14. Hyperextension
15. The rise of back with breeding hands
16. Milomano
Exercises of Pilates for legs and buttocks
1. Ilay tetezana gluteal
2. The rise of the legs in the gluteal bridge
3. Leg lifts on all fours
4. Ny fiakaran'ny diamondra tongotra
Na eto variant toy izao:
5. Miakatra amin'ny sisiny ny tongotra
Na eto variant toy izao:
6. Fanandratana ny tongotra ho an'ny fe anatiny
7. Lift feet on his knees
Exercises from Pilates for upper body:
1. Tady
2. Fanonganan-tongotra amin'ny hazo fisaka
3. Mermaid
4. Turns to the side in the strap
5. Vodin-tsambo
6. Push-UPS on knees + Instep foot
Fanazaran-tena Pilates 30 handroso
Exercises from Pilates for stomach and back
1. “Hundred” with straight legs
2. Fanandratana tongotra roa
3. Double pulling of the straightened foot
4. Fihodinana feno
5. Fanandratana vatana
6. Mihodina eo aoriana
7. Sambo
8. Torso twists in the position of the boat
9. Bisikileta
10. Hety
11. Ny fihodinan'ny tongotra
12. Fangatahana sisiny
13. Rise of crossed legs
14. Superman
15. Milomano mandroso
Exercises of Pilates for legs and buttocks
1. Gluteal bridge on one leg
2. The gluteal bridge with the rotation of the leg
3. The bridge on toes
4. The rotation of the leg on all fours
5. Daka amin'ny sisiny
6. tongotra mihidy amin'ny sisiny
7. The circular movements of the leg in the back
8. Do leg lifts lying on stomach
9. Lift your legs for the glutes on the side
Exercises from Pilates for upper body
1. Push-UPS mahazatra
2. Alika midina + push-UPS
3. Kitiho ny lohalika mankany amin'ny kiho amin'ny zana-kazo
4. Leg lifts in side plank
5. Ahodina amin'ny sisin-tany
6. Torso twists to side plank
7. Pulsing leg lifts in plank
Misaotra an'ireo fantsona youtube gifs: The Live Fit Girl, Kathryn Morgan, FitnessType, Linda Wooldridge.
Workout plan for Pilates for beginners
Just starting to do Pilates? Then we offer you ready-made lesson plans with a basic set of simple exercises of Pilates. If any exercise you can not get or causes discomfort, skip it or modify a more simple option.
- -jatony: In-30
- Nandika vilana: In-15
- Ambany tongotra: In-15 isaky ny tongotra
- Misintona tongotra iray: In-10 isaky ny tongotra
- The rise of back with breeding hands: In-10
- Swimming: In-10 isaky ny lafiny
- Lift arms and legs on all fours: In-10 isaky ny lafiny
- Ny tetezana gluteal: In-15
- Leg lifts on all fours: In-15 isaky ny tongotra
- Diamondra ny fiakaran'ny tongotra: In-15 isaky ny tongotra
- Miakatra amin'ny sisiny ny tongotra: In-10 isaky ny tongotra
- Leg lifts for inner thigh: In-10 isaky ny tongotra
- hazo fisaka: Segondra
- Mermaid: In-10 isaky ny lafiny
- Hazo fiodinana: Repoblika 10 isaky ny tongotra
On average, this exercise will take you 20 minitra eo ho eo. Exercises can be interchanged, but this option represents the most traditional arrangement of exercises in Pilates.
Famakiana azo antoka azo antoka:
- Fanazaran-tena ambony 25 ho an'ny vodin-tongotra sy tongotra tsy misy squats, lunges ary jumps
- Fanazaran-tena 50 mahery hozatry ny kibo: mampihena ny lanjany ary manenjana fanerena
- Fanazaran-tena 20 ambony hanatsarana ny fihetsika sy ny fanitsiana ny lamosina
For weight loss, Belly’s low impact workout