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To achieve perfection is easier than you think. Try to do Pilates at home. Many of us have heard about such exercises as Pilates. However, the knowledge most of us on her are limited to what is "stretching exercises".

Meanwhile, it is an effective system that allows you to work on the body and achieve good results. You can, not leaving the apartment, to do home Pilates. About it and tell the honoured master of sports in rhythmic gymnastics, world champion and Europe, the Ambassador of the brand Herbalife Laysan utiasheva. Pilates has gained much popularity largely due to the fact that this system of exercises was different from all that existed before her.





The differences are even external training gradually, slowly, almost without risk of injury. The fact that the basis of the system of exercises is the stretching of the muscles, development of flexibility and strengthening the abdominal muscles, which are the system's Creator Joseph Pilates called the "frame strength". Thanks to smooth movements and proper breathing muscular corset becomes stronger, but the muscle volume is not increased.

And in the end, you get a flexible toned body without having a pronounced relief, which scares a lot of girls. Stretching really prolongs life, do you feel differently after serious cardio, which kills the muscles. Of course, as in the case of other exercises, perform their best with an instructor to the time he noted the errors and gave advice.

However, you can do a home Pilates, the main thing is to concentrate on proper breathing (to breathe with the chest, not the abdomen) and perform the movement smoothly and gently, constantly monitoring the press. Try to stomach muscles all the time was tense, and shoulders down.

And if you do everything correctly, you will forget about the pain in the back, joints, can effectively reduce weight. Select comfort mode: for example, 4-5 times a week for 30-40 minutes. And start with a few exercises that we recommend.

Exercise 1Встаньте on your knees, pull one leg forward (toes tense). Make slopes towards the straight leg, stretching the hamstring. Gradually this exercise will help you to find that stretching which allows you to do the splits.

Exercise 2Исходное position – horizontal twine. If you still can't sit on it (and you must succeed!), just spread your legs apart as widely as possible. Tilt the body to the right leg. Left arm over your head reaching for the right foot. Repeat the exercise in the opposite direction. Performed by bending vigorously without pause, 25 reps.

Exercise 3Исходное position – standing, feet apart wider than shoulders. From this position, do a deep squat, stretch the hands forward and hold the body in this position for 25 accounts. Repeat the exercise 2 times.

Structurante aimed at twisting the spine, include work the muscles and joints, which are often "stagnate". Move yourself! Just remember that during the twists should work your back muscles, not arms, so the original position – lying on your back with your arms extended. Arms, shoulders and shoulder blades firmly pressed to the floor.

Exercise 4of the starting position raise legs, knees bent. Intense curl one way, then the other side. Put your knees on the floor. Arms and shoulders not lifted from the floor. Repeat without pause 25 times.

5Выполнять exercise as exercise 4, but not curl with bent and straight legs. Scrutinise feet are not put on the floor, and quickly touch and drag to the other side. These are just a few exercises for home Pilates. If you follow them correctly, it is just a month notice as he pulled up the body, as increase your mobility.

Do not try to do the splits tomorrow – Pilates will help you to achieve this result in six months, a year, but in the gentlest way. But continually monitor how you are doing exercises. They are simple, so study at home with pleasure.

Source: globalscience.ru