The harmony of body and mind. Joseph Pilates Principles
Pilates is a relatively new trend in the world of fitness. Not so long ago, this type of motor activity, developed by Joseph Pilates, was an elite type of training, accessible not to everyone. Nevertheless, its effectiveness and relative affordability has made Pilates one of the most popular and sought-after areas in the fitness industry.
Pilates, as a method of controlling the body, involves the body as a whole. In addition to training the body, doing Pilates, a person trains the mind. By learning to listen to your body, developing coordination and balance between the body and the mind, it is possible to gain the ability to control your body. Pilates does not need to use force; In order to avoid stress and injuries, movements are performed smoothly and slowly.
Joseph Pilates Fundamentals
Each workout begins with relaxation, in order to help relieve stress in various areas of the body. The position of relaxation does not mean preparing for sleep, on the contrary, it helps to set the body for further work, relieving the body and mind from stress and stress. Taking a certain position, you prepare the muscles that you want to work out.
The first principle is based on the fact that, before strengthening weakened muscles, it is necessary to relax and lengthen them (a tense muscle is strongly contracted and resists working out).
The body is created by the mind. The ability to concentrate thought on the part of the body that is being worked on helps to achieve maximum effect. Over time, after practice, your actions will become automatic, but concentration is still necessary. Any movement originates not in the muscles or joints, but in the mind – in the cerebral cortex. Usually we unconsciously perform many movements. The nervous system itself chooses the correct coordination of movements, and, concentrating mentally, we help it to choose the right combination of muscles to perform new motor actions. A visual image created using concentration, for example, on the muscles of the press, will provide you with the correct execution of the exercise, which means achieving the expected results as quickly as possible.
The body is a single, closed system. If one of its parts does not work well, everyone else suffers. For example, curvature of the spine inevitably leads to frequent headaches (osteopaths always warn about this). If the foundation is incorrectly laid, the house may collapse. So the condition of the spine affects overall well-being and health. As a result of improperly performed exercises, gravity shifts to the side, and this, in turn, creates additional tension in the joints or ligaments.
The dominance of one muscle leads to the fact that others work less or not at all involved. Pilates helps to solve this problem, as in exercises a great emphasis is placed on the position of the feet, neck, spine and limbs when performing movements. Particular importance should be given to the neutral position of the spine, as well as the relative position of the spine and pelvis. It is necessary to exclude any muscle imbalances. The body should occupy an appropriate position to include the necessary muscles in the work.
Breathing is life. In order for the body to receive the maximum amount of oxygen during the execution of movements, it is necessary to learn how to breathe correctly. As a rule, we breathe too shallowly, with a deep breath, we either raise our shoulders or protrude our stomach. A protrusion of the abdomen is unacceptable in the practice of Pilates, as you remember – the lower abdominal muscles should be constantly tightened to the spine.
To breathe correctly means to breathe fully, expanding the chest as much as possible (this is the so-called “chest” or “lateral breathing”). When inhaling, the lower part of the chest should expand, while exhaling, it should contract. The task is to stimulate the movement of air in the sides and back. Make sure that the sternum does not rise too high; at the initial stage do not make excessive efforts – this may cause dizziness.
Breathe easily and naturally, adhering to the following rule: before performing the movement, inhale; in the process of execution – exhale, while exhaling pull the stomach to the spine; then inhale, relax and return to starting position. Performing exhalation exercises will allow you to avoid overstrain, relax in movement. You can also maintain the stability of the body and not hold your breath (delay negatively affects the heart).
But none of the exercises in Pilates is performed at a fast pace, on the contrary, they all require uniformity and smooth movements. The meaning of Pilates is in the graceful, controlled and controlled implementation of natural movements, which allows you to concentrate on ensuring that the necessary muscles do the necessary work. Fast and sudden movements often result in personal injury. I advise you to choose calm music that should sound like a light background.