Pilates principles are proven with time and it won’t harm to review them one more time (especially if you are new or forgot some of them). All work on a system of Pilates is based on principles developed by Joseph Pilates, Pilates founder.
1. Concentration. Quality is more important than quantity.
“Focus on the correct execution of movements, otherwise you’ll be doing them incorrectly and do not get any benefit from the training,” George. Pilates
We are talking about the ability to focus and direct your attention to the desired muscle or muscle group. It is the brain controls all our movements. The goal of Pilates – not teach unconsciously move, but to understand why there is a movement and how the body works during this movement.
Concentration – the ability to recognize and feel the body as a whole. Try to be constantly aware what is happening in your body, concentrate on every movement.
2. Centralization.
“Press – Power of the body.” J. Pilates
Centralization – activation of this muscle, which, being in suspense, create a stabilizing, power zone in the abdominals. Pilates system is based on the stabilization of the spine, and the most difficult to stabilize the most moving part – lumbar. Retraction of the belly and pull the press in general, includes the work of a powerful stabilizer – lateral muscle. Imagine that your navel is glued to the spine during the entire workout. There are three options for workout: transverse muscle tension (retraction of the abdomen), stress the pelvic floor muscles, the pelvic floor, or both simultaneously. Always make sure not to stick out the stomach, because in this case the transverse muscle does not work, so you are doing serious exercise on abdominal muscles, not while stabilizing the spine, leading to injury.
3. Proper breathing.
Pilates allows you to clean the blood through the lungs with oxygen saturation, to improve metabolism and increase the volume of breathing. But for this it is necessary to learn how to breathe correctly. The main thing – to breathe in the classroom at the same rhythm as in ordinary life, do not hold your breath and become more frequent it. You adjust to movement under your breath and not breathe, as it is necessary, if only to master the exercise. The rhythm of breathing regulates movement.
In Pilates we use the technique of breast, rib breathing, unlike most frequent, typhoid. At the center of the costal breathing muscles forces remain on their toes and did not participate in the process. Ribs should be moved apart to the sides under the influence of the increase in lung volume. The breath is the nose, exhale – mouth, but without the stress of the facial muscles. Do not change the position of the body when breathing (for example, often involuntarily raised his shoulders up). You can read more about breathing HERE.
4. Muscle control.
“Reflex actions of our muscles do not have to dominate our will.” J. Pilates
Pilates system teaches us to do the exercises, controlling the muscle or muscle group to which it is directed, and without experiencing additional stress. We all should be able to to the following:
– To be able to subject the muscles work their will.
– Just to breathe, do not hold your breath during a difficult exercise.
– Listen to your body, to avoid the surge of pain. Pilates – is not the way to lose weight quickly in the summer. Pilates – not fast, but effective way to restore the natural muscular balance.
5. Accuracy and Precision.
This principle draws your attention to technique exercises. Every movement in the Pilates has a goal, it does not exist of recommendations and unimportant details. The omission of any part can affect the effectiveness of the exercise.
Pilates believed that the implementation of even a single movement exactly will be more useful than doing a few exercises with inaccuracies. Only a technically correct and exact execution of movements has a positive effect on the whole body, it improves health, avoiding injuries and overload. Precision leads to more elegant movements, requires the correct position of the body before exercise, and breathing rate regulation. The amount does not compensate for the quality!
6. Smooth Moves.
Pilates can be compared to a dancing (it is no wonder he initially enjoyed the benefits of the dancers) – all movements should be smooth and slow, moving from one to another.
The syllabus is constructed in series to create a natural rhythm and fluidity of movement for the harmonious exercise. Correct, rhythmic and deep breathing also affects the fluidity of movement.
7. Isolation of certain muscles.
Many positions Pilates developed so that when you work on one group of muscles other muscles relax. Good combination of exercises by Pilates teacher leads to great reluts and fantastic feeling during and after the class.
8. Visualization.
We know that the imagination helps us to better understand the world where we can not quite make out.
Pilates uses your system’s visual imagery to raise awareness to physical activity: thus exercises are useful not only physically, but also mentally. You train not only the body, but the body is in unity with the mind.
Try to “pull up so as to rest against the crown at the ceiling.” And you do not notice how the work will involve the muscles, the existence of which you never knew existed.
Visualization – this is a new, but very well-established concept in the world of sports and fitness in particular.
9. Regular training.
Ideal for training – is two to three times a week, although Pilates – less traumatic form of training, so you can practice almost every day. Pick and choose time of day to when you are more comfortable to engage in physical activity.
Classes should be conducted systematically and regularly, each session lasts between 45 minutes to one hour.
It is useful to combine Pilates with a cardio – running, cycling, walking, etc.
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