- Pilates power ring - what is it?
- Pilates power ring - how to exercise
- Pilates power ring - sample exercises
- Pilates hoop - training plan
- Pilates hoop - effects of exercises with a hoop
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Pilates power ring is a sports equipment designed for functional training using the Pilates method. It greatly diversifies existing exercises and increases the effectiveness of training. Are you wondering how to train with a Pilates hoop and how it works? It's extremely simple, and this equipment allows us to perform a whole range of different exercises. Check for yourself what miracles training with a Pilates wheel can do!
Contents:
- Pilates power ring - what is it?
- Pilates power ring - how to exercise
- Pilates power ring - sample exercises
- Pilates hoop - training plan
- Pilates hoop - effects of exercises with a hoop
Pilates power ringis a professional equipment designed especially for pilates lovers. If you have not de alt with this training so far, it does not matter! The pilates ring can be used by everyone - both advanced and beginner.
The wheel was created for those who are looking for new training experiences and need to depart from the sports routine and try other solutions. The best news in this case is that the Pilates power ring really works and brings satisfactory results quickly.
Pilates power ring - what is it?
Pilates power ring is in other words a Pilates power ring. A small, quite thin wheel is made of a frame made of fiberglass, two double-sided foams and handles. The handles should be covered with foam on all sides to increase the functionality of this device. Thanks to this, we can use it from the inside and outside (for example by resisting or trying to stretch the wheel with our feet or hands).
Pilates power ring is used to exercise the Pilates technique - an American who created this method to support rehabilitation and accelerate the recovery of patients. Full body exercises are performed with a Pilates support wheel. It was created to engage the body even more to work and strengthen the effects.
This device greatly enriches the current training and introduces an effective stimulus to the development of fitness, endurance and muscles. Thanks to the pilates power ring, we can work on every muscle in our body. You can perform exercises on the mat, standing, one-legged, and exercises with the support hoopresistance, isometric and also strength. The wheel is so durable that you can easily push against it with your foot or hand, even with great force. At the same time, it is constructed in such a way that when pressed against it, it gently bends and pulsates, allowing us to work on strengthening the muscles.
Read also:
- Pilates for back pain
- Yoga poses (asanas) for lumbar spine pain
Pilates power ring - how to exercise
Pilates power ring is a multifunctional device for Pilates exercises. You can use it with your arms and legs. A pilates hoop allows you to perform isometric tension and resistance movements that strengthen the tendons and muscles. The wheel is constructed in such a way that you can place it both between your knees and ankles, and hold it in your hands and use it to raise your arms and swing.
With the support rim we can perform pushing, pulling, thrusting and isometric movements - this enables comprehensive work on the fitness of our body. Exercises with a wheel are perfect for beginners and those recovering. Due to the fact that each exercise with pilates power ring can be performed in several variants: easy, medium and difficult, everyone will find the appropriate level of the exercise for themselves.
Due to the fact that the pilates power ring is built in the shape of a circle, we can easily insert a leg or arm into it and perform even the most complex and complicated workouts. Pilates power ring is also a great way to stabilize exercises and improve the balance and sense of the body in space. Enables resistance and stabilization exercises during standing positions. The hoop is such a functional device that when we come up with exercises with its use, we are only limited by our own imagination!
Read also:
- Pilates exercises for advanced users
- "Secret" - pilates with Ewa Chodakowska
Pilates power ring - sample exercises
Pilates power ring allows you to perform a wide variety of functional exercises. Thanks to this wonderful gadget, our body will work harder than during regular pilates exercises on the mat. Here is an example of a Pilates power ring training!
1. Rolling from a sit down with the wheel in front of you
Sit on the mat with your legs slightly bent (so that you can press the entire foot against the mat). Lift the hoop in front of you and gently clench your hands towards you. Begin rolling your spine vertically and lowering yourself to the mat. Remember to end your movement just above the mat and notlie on her. Do not change the position of the rim, keep it in front of you all the time. Come back to the starting position.
2. Moving the wheel from side to side
Sit on the mat and lean back. Feet should be touching the mat. Lift the pilates wheel above your head and start twisting it to the left. When you are at your maximum range, lower the wheel to the side and raise it above your head again. Repeat to the other side immediately. Make sure both buttocks rest on the mat. Do not twist the hips, make the turns only with the torso. Gently resist the wheel throughout the exercise, but do not clench your fingers around it - keep your hands open.
3. Stretching Back Thighs
Lie down on a mat and hook a Pilates Ring over the toes of one leg. Straighten your leg and rest your toes against the wheel. If you want to stretch the outer side of your thigh more, press your little toe against the hoop. Move it to the sides and back and forth. Sit on the mat, with your leg stretched out over the wheel all the time, and begin to lift it as high as you can and lower it back onto the mat. Repeat this sequence several times on both sides. Remember to keep your leg as straight as possible.
4. Reaching the wheel over the head and to the feet
Sit with your legs straight in your knees. Extend the wheel well in front of you towards your feet. Keep your lumbar spine straight. All the time, as in any exercise, gently resist the wheel. Start lowering your torso down onto the mat. Once you have touched the floor, pull the hoop far behind you, lengthen and tense your entire body, and immediately exhale back into the sitting position.
5. Raising your hips up with a circle between your thighs
Lie down comfortably on the mat with your legs bent. Place them about hip-width apart and place a Pilates circle between your thighs. Support them with your thighs and lift your hips up as you exhale. Remember to tighten your abs and buttocks all the time.
6. Leg Raise with an ankle Wheel
Lie down on the mat, put your hands behind your head, and lift your neck above the mat. Place the Pilates hoop between your ankles and press on it gently. Roll up your pelvis, tense your abdomen, and lift your legs up as far as you can. Remember to keep your knees straight throughout the exercise.
7. Leg elevation with an ankle wheel lying on your side
Lie on your side and support your head with your hand. Place the wheel between your ankles and point your legs towards you. Begin to lift both legs upwards while resting on the wheel. Keep your belly tense and tense throughout the exercise.
8. Clamping the circle between your ankles while lying on your side
Take the position as in the previous exercise. Lift your legs as high as you can and begin to resist the wheel. Make a controlled and slow pulse movement. Remember to keep your stomach tight at all times.
9. Raising the ankle circle lying on your side
Lie on your side and support your head with your hand. This time, place the wheel so that your cubes are inside it. Lift your legs up while gently pushing the wheel to the sides.
10. Pushing the circle between your ankles while lying on your side
Take the position for exercise 9. Lift your legs up and evenly push your legs to the side with gentle, pulsating movements.
Read also:
- Yoga at home: what exercises to start with?
- Exercises for lumbar discopathy - which will help and which should be avoided?
Pilates hoop - training plan
Perform the exercises slowly, carefully controlling your movement. You can repeat the training plan 3 to 4 times a week. The training does not put a lot of strain on the nervous system, so you can do it more often than the average strength training. An example of a Pilates power ring training session can also be treated as a warm-up before a harder effort.
In the beginning, do one circuit a day, over time you can add more circuits to each training unit, but try not to exceed 3. Do not take long breaks between exercises. Training should be smooth. One Pilates training circuit takes about 10 minutes. Choose the number of repetitions and duration of each exercise according to your training advancement and well-being. Do not force anything, listen to your body and take your time - it is better to train briefly but systematically than to overwork and force your body to exercise too much. Good luck!
| Exercise | Number of repetitions | Duration |
| Rolling from a sit down with the wheel in front of you | 10-15 repetitions | |
| Moving a wheel from side to side | 30-45 seconds | |
| Stretching back thigh muscles | 30-60 seconds per page | |
| Reaching the wheel over the head and to the feet | 10-15 repetitions | |
| Raising the hips up with a wheel between the thighs | 10-15 repetitions | |
| Raising the legs with the wheel between the ankles | 10-15 repetitions | |
| Raising the legs with the wheel between the ankles while lying on the side | 10-15 repetitions per side | |
| Clamping the circle between your ankles while lying on your side | 15-25 seconds | |
| Lifting the wheel attached to the ankles lying on its side | 10-15 repetitions per side | |
| Pushing the circle between your ankles while lying on your side | 15-25 seconds |
Pilates hoop - effects of exercises with a hoop
Exercises with pilates power ring bring surprisingly quick results. Thanks to the resistance ring, we can perform a whole range of pilates exercises with an additional training stimulus and a load on the muscles. Thanks to the hoop, we will strengthen the muscles of the entire shoulder complex, muscles of the back, legs, buttocks and abdomen. It is not only a great gadget that diversifies the current training, but above all very effective exercise equipment. Pilates ring, among others:
- strengthens deep and stabilizing muscles
- increases muscle strength
- improves flexibility
- increases the mobility of joints and ranges of their mobility
- sculpts the figure
- firms the skin, reduces cellulite
- accelerates blood circulation
- prevents civilization diseases
- speeds up metabolism
- burns body fat
Read also: What are the effects of pilates? Benefits of Pilates