Pilates is a magical sequence of exercises that makes you strong and trains all your muscles keeping them toned and making them work. Triathlone includes swimming, cycling and running in instant succession. Distances may vary. This sport requires constant training in all three disciplines. Being a high level fitness type of sport it becomes a choice for many amateur athletes for getting fit. However being a profi in running, swimming and cycling can often not be an option for being 100% successful in triathlone. Thus triathlone being a high level of fitness it needs a discipline to regulate and tone muscles that are not 100% involved in specific triathlone training.
So what are the 7 reasons to go for Pilates? Let’s have a look:
- The aim of a well designed Pilates class is strengthening different muscles. The way I design my classes is to cover majority of muscles and make them all work so you feel pleasant warmth in your body and definitely feel with the time which muscles are not enough toned. Obviously, a class can be designed to train specific muscle group like with the case of triathlone.
- Triathletes tend to not pay much attention to core body strength and flexibility. Pilates is the perfect instrument to achieve very good results in those areas because Pilates targets all of the many layers of abdominal muscles that make up the body’s core. As a strong core is vital for ideal performance in triathlons. Doing Pilates you can increase flexibility of the spine, leading to more strength through the core. A strong core is responsible for producing a lot of power to swim, run and cycle.
- One more of important aspects of Pilates is injuries prevention. You achieve this by body strengthening and stabilizing of your muscles.
- Pilates is performed by athletes to help improve technique and enhance athletic performance. Regular Pilates training gives an opportunity to train muscles supporting the rotator cuff and shoulder girdle, deep abdominals, pelvic floor and buttock muscles.
- Exercises you perform during Pilates classes aim to create flexible buttock muscles are needed for stabilizing the pelvis. Those are very important for running and cycling.
- Pilates is very good for stretching and training muscles to be efficient. Workouts help to train muscles to tone, train to work more efficient, stretch and avoid fatigue state. Pilates routine definitely ensures proper stretching during triathlone. Triathletes know that tight muscles can have a significant impact on the race. They can also cause injuries in the joints and lower back pain.
- During Pilates workout you are targeting mind and body which give an opportunity not only to concentrate of the external physical power however also on the internal power that you need to control and make helpful during the triathlone. Doing Pilates is extremely useful as it can provide flexible, strong muscles without adding any bulk.
Let’s try several mat Pilates exercises that are very useful for triathletes:
- Roll Up with stretching forward (the exercising is very good for stretching for stretching entire back of the body and neck)
Lay down on the mat, keep arms and legs together and straight. Arms should be behind you. Start moving arms forward, lifting your upper part of the body up with the help of the stomach (which you keep squeezed) stretch forward and exhale. Then you strat moving yourself back into the starting positing inhaling. Keep your legs straight and on the mat during the exercise. Repeat 10-15 times.
- Swimming (this exercise strengthens lower back and glutes, improves posture)
Lie face down on your mat creating a straight line. Lift up your head to watch in front of you, arm with palms facing the floor and legs. Legs and arms are straight. Then you start imitating a swimming by lifting a hand and opposite leg and then changing. Concentrate on your breathing. Repeat 20 times.
- Shoulder Bridge (this one is good for strengthening and stretching glutes and hamstrings)
During the exercise you keep stomach squeezed. The starting position: your back is flat on the floor and you bend your legs. Then press hips into the bridge position with shoulders connected to the floor and inhale on the way up. The correct position is when you don’t see your knees. Fix the position counting till two and then start slowly moving down towards the mat exhaling. Repeat up to 10 times.
- Single Leg on Side (exercise provides stability and power for cycling and running)
Exercise should be performed of both sides (on right and on left). Lie down on your right side and find stable position where you are well balanced and not rocking. Your left hand can rest on the mat or on your hip to make sure the hips stay stacked. Inhale while moving the leg forward till it forms 90 degree angle with your body, then exhale and bling your leg back to the starting point however don’t put it on the mat, leave the space between the leg and the mat. Keep on with the exercise until you do 10-15 repetitions and remember to keep your stomach squeezed to engage inside muscles and core.
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