Pilates is a training that combines various forms of physical exercise. Thanks to its variety and versatility, it not only sculpts the figure, strengthens muscles or stretches, but also heals and improves well-being. What should be remembered when practicing pilates, there are 8 rules of pilates - thanks to them, the training will be effective and safe.
Wpilatesie , as in any specific training,rulesapply. Following them is the basis for Pilates to bring the expected results and not cause injuries. So before you start attending some of the most precise sports activities, learn the rules that govern them.
All the followingpilates rulesare equally important and the order below is random.
1 Pilates rule: a good instructor is essential
If you do not want pilates walking to be a waste of time, follow this basic rule - choose a good instructor who will not only prepare you for exercises, but will also make sure that they are performed correctly. What characterizes a good instructor? It pays attention to the preparation of the organism. Before showing you the first set of exercises, she will teach you to breathe properly (diaphragm breathing) and work your abdominal muscles. During the exercises, he will meticulously correct any wrong body position and pay attention to details such as the angle of inclination. A good instructor will not force you to exercise too much if your body rebels. It will take care of your well-being and will not allow you to injure yourself.
2 pilates rule: don't get discouraged at the beginning
Take time to learn - this is another important rule that applies not only to Pilates, but to any other training. Rather, it is not possible to perform all the exercises shown on the first day in the gym without errors and avoid the soreness the next morning. It is normal that some of the exercises may be beyond your ability. Give your body time to get into shape that meets the demands of your training. Sometimes it takes hours and hours to get perfect, so don't expect it right from the start. The most important thing in Pilates, apart from breathing, is the correct tone of the abdominal muscles. It is on this skill that most of the exercises are based. This movement should be mastered in the beginning, although it may take several hours of training to get into the habit of remembering it.
3 rulepilates: don't hide your ailments
Although Pilates is recommended even for people with back problems and for those who have suffered an injury, it does not mean that exercises are allowed in every case of incomplete disposal. If you are chronically ill, before you start exercising, consult your doctor if there are any contraindications to Pilates. If your doctor allows you to attend classes, tell the instructor anyway. This is important knowledge that will help him adjust the pace, type and intensity of exercise to your he alth condition.
4 pilates rule: don't expect intense effort
Difficult to accept by people who have trained intensively so far is the fact that pilates are not very dynamic exercises, after which you will not feel tired, and the T-shirt will not be wet with sweat. Paradoxically, however, after a few hours of classes, the first effects are noticeable - they are usually visible faster than after exhausting cardio training. Why is this happening? Because pilates is characterized by a huge variety (there are several hundred exercises performed, thanks to which every, even the smallest, muscle is involved in the work) and is one of the few trainings that shapes the entire body, not just individual parts. In a Pilates session, you won't sweat as you would on a treadmill, and you'll still have energy for your next exercise when you leave the training room. This is what the magic of Pilates is all about - effective training does not have to be tiring and sweat-inducing.
5 pilates rule: don't underestimate the exercises
Even if you find some exercises boring or too simple, don't skip them in your training. Each session of exercises is structured in such a way as to strengthen not only the strong and large muscles, but also the small, weakened muscles that we often forget about. Pilates also trains the deeply hidden muscle parts that we do not see on a daily basis. However, this does not mean that we do not use them. Keeping them in shape is needed to feel and see the overall effect of your training.
In addition, Pilates is often chosen as a complement to other professional training. The beneficial effects of pilates have already been appreciated by many athletes for whom this form of exercise is a method of additional muscle strengthening. There is an opinion among runners that Pilates can improve your running posture and your body's performance.
6 pilates rule: concentrate
Concentration and precision are the basis of pilates exercises. It does not matter how quickly you complete the exercises and how many repetitions you will do in one class. However, it is important to deepen your movements very carefully and to tighten even the most deeply hidden muscles.Everything has to be done smoothly. Even if you are not able to achieve the stretch shown by the instructor, focus on activating the indicated body parts and muscles, even if their flexibility is small. Remember that everyone has different limits, but the trick is to consistently try to deepen them.
7 Pilates rule: take care of the atmosphere during exercise
Pilates is favored by quiet, calming music, spotlight and peace. Only under these circumstances are you able to concentrate on your breathing and precise exercise. So if you are exercising on your own, take care of the right atmosphere that will help remove tension and stress, and thus bring you into an open mind and body. Pilates in this respect is very similar to yoga, which also dislikes noise, quick movements and distracting elements. During classes, we should be relaxed and detached from worries and problems. Don't exercise if you're having strong emotions.
8 Pilates rule: exercise regularly
As with all other trainings, the key to success is regularity. The effects of exercise largely depend on it. A single workout should last a maximum of 1.5 hours. During training, we should perform many different exercises in the right order. To prevent boredom, the exercises should be repeated up to 10 times. Pilates should be an activity that is practiced at least twice a week, but up to three sessions a week are recommended. Thanks to this, the effect visible to the naked eye is noticeable after just a few classes.