Stabilization is explained by the department of attorneys. ♪ And I yearn for the spina ♪

"Hundred" is one of the most popular pilates. When it is performed, all the muscles of the abdominal cavity work. This golden exercise got its name due to a special breathing technique.





This exercise consists of 10 breathing cycles. Each includes 5 breaths and 5 exhalations. “Hundred” can be performed by a person of any age and any level of physical fitness due to the fact that there are many options for performing the exercise.

"One hundred." heater. It warms up both the abdominal and arm muscles in the shoulder joint and the chest muscles that we use for breathing.

Pilates for beginners at home



This exercise stabilizes the lumbar spine. In a unique combination, respiratory gymnastics and good workout of the muscles of the press and hands, strengthening the center and excellent stretching of the legs and neck converge.

Implementation technique

1. Starting position: lying on your back. Feet bent, palms can hold your knees.
2. On exhalation, raise the top of the body, stretch your palms along the floor forward and straighten your legs up. At the same time, the body is tightly pressed to the floor and stabilized. The blades don't touch the mat!
3. On inhalation, return to the starting position.
4. To simplify: bend your knees at a 90 degree angle. The head is lowered on the floor or on a small pillow.
5. The exercise is performed in several ascents and descents (from 5 to 15). Depending on physical fitness, their number can be adjusted. When working with your hands, try to perform a hundred strokes.
6. According to the state of health and ability, you can reduce or increase the number of strokes to about half.
   
   
   

Complications and variations

1. The legs are straight. Lower them 45 degrees above the floor. Next, take longer breaths and exhales. Pay attention: the lower back is pressed to the floor due to the tension of the abdominal muscles and retracting the abdomen!
   
   
2. When stretching your legs forward, turn them out with your feet and in with your heels. Then pull your socks on you.
3. Alternate your legs by lowering them one to the floor or lifting them 45 degrees above the floor. At the same time being in a position when the muscles of the press are involved, the shoulders and shoulder blades are raised. In the "hundred" possible any movement of the legs and hands in the rhythm of breathing, provided the correct location of the body: the shoulder blades do not touch the floor, the lower back is pressed, the neck is not overstressed.
   
   
4. Add straight-handed blows down: 5 beats on a long inhale and 5 on a long exhale. Performing these movements, keep the body in tension!
   
   
   

This video shows you how to do this exercise.

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Healthy back.Good press and decent stretching - these are the positive results that you will get by practicing "hundreds"!

Start practicing now, because such training will help to correct the figure and improve your health. Spend 15 minutes a day on your loved one!