When we mention the word Pilates, usually we think of exercising with a large ball and a number have already seen, a bit boring exercises. Imagine Pilates that is fun, challenging and unpredictable! Did you know that in Pilates you can use various props, and very often you exercise without any additional equipment?

This is a Progressive Pilates program that represents a dynamic functional training, which increases stamina and contributes to the reduction of subcutaneous fat.

It includes exercises in standing position and the matwork, but the very essence of the program consists of changes of rythm and  transition from exercise to exercise, with a series of new variations, as well as the use of various props (weights from half to two pounds, tape, large and small balls, rings, rods, rollers, half ball …).

Progressive Pilates implements and other elements of the training techniques (yoga, strength training, balance and flexibility), subjecting them to Pilates principles, which includes many new variations of exercises.

It can be performed  by participants of all levels of fitness, especially those who seek constant challenges.

Advantages of Progressive Pilates programs:

• improve fitness and contributes to the reduction of subcutaneous fat,
• multiplies the strength, mobility and flexibility of the body,
• increases muscle endurance,
• improves balance, agility (movement) and coordination
• reduces the risk of sports injuries

Below are five displays of ProgressivePilates® workouts and a brief description of each:

Pyramid with an outstretched leg

Pyramid and its variations, is very often used as a transition from exercises in Stojčeva in practice on the ground and vice versa. Primary is taken from yoga and stretching while the front and back of the body.

Push up position

Exercise forces with a number of variations such as pushups, criss cross, the alternate lifting one leg or arm … It is useful for developing muscular strength, endurance and balance on his own body weight.

Double leg stretch with ribbon

Fundamental Stott Pilates exercise with an elastic band, which, for example. changing breathing patterns, and the change of pace achieved in physical shape training component without losing quality movement.

Squat with a reduced base of the palm on the ball

This exercise is one of the more complex movement structures that perform a squat with one foot on the ball, which increases its intensity while performing bicep curls with weights increases coordination.

Scale with ring

Exercise balance that simultaneously stretches and strengthens the body and requires extreme concentration to achieve a lasting balance.

Try pilates in a different design that creates a secure, dynamic and creative training with the use of more diverse equipment.

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With the arrival of exercises on our premises, checked in quite a boom and a run on the “new” exercise program. All of a sudden left shoes and resorted to the “new” exercise because it is a hit in the world, thus dealing with actresses and they all look fantastic! True, there is something special in this program, will agree all who try it!

The founder of Pilates is a German Joseph H. Pilates. He, through his work practitioners approach on two principles, that are fitness training principle and the principle of rehabilitation.

Through rehabilitation teaches patients how to maximize your body and specific exercises to bring the body part that is injured or imbalance in the function.

Fitness Pilates involves recreational exercise which meets certain rules and principles of the techniques of Pilates. Pilates love dancers, ballerinas, and all who love the elegant, controlled and properly executed movements. There are stereotypes, especially among the male population that Pilates slow to just “lying on the floor,” and that they “are those exercises with pilates ball.” But Pilates is much more than that!

There are various derivatives of classical Pilates. So are we so famous programs: cardio pilates, body pilates, power pilates, etc. The foundation and base remain the same: a controlled movements, exercises that simultaneously strengthens one, and stretches the other muscle groups, and the maximum catalytic activity.

By type of Pilates training, we can distinguish between following:

• Stott Pilates machines (like the Reformer, Cadillac, Chair)
• group training with a variety of props (large balls, belts, rings, rollers)
• individual Pilates training

Individual Pilates training

Individual approach is most effective because the Trainer maximum focus on your exerciser, its needs and objectives and the possible distortions and ailments, and are therefore much faster and the results are visible.
Pilates as a complement to strength training

Pilates training is a good complement to strength training or workouts at the gym, everyone will agree that they were forced or who have tried it out of curiosity.

Training in the gym is mainly carried out in order to increase muscle mass, decrease in subcutaneous fat or improve endurance, but with minimal emphasis on flexibility and stretching muscles. It is this strength is an important factor in shaping the muscles and increase mobility hinge system. They allow us to better muscle function, reducing the acidity or muscle fiber in response to training, but also reduce pain critical parts of the locomotor system – neck, shoulder girdle, spine, hips and / or knees.

For most of the male population, because of the constitution, there is a problem with flexibility. Substituting Pilates workout or Pilates exercise into daily practice, we can achieve much in terms of increasing mobility and range of motion when performing certain exercises of power.

Proper breathing

Breathing technique is extremely important, and makes it a full breath and full exhalation which is done oxygenation and gas exchange from the bottom of the lungs.

Proper breathing acts to increase the degree of universal health because it energizes and invigorates the whole body system. Breathing helps exercisers to increase the flow of oxygen that reaches the “smooth muscle”, stimulating blood flow and circulation, which relaxes and stimulates the internal organs, especially the liver and heart.

Pilates training

The fitness centers are group programs and the vast majority has pilates or some kind of Pilates in their offer. Few know that the top athletes have included Pilates into your training schedule. Unilateral sports (eg, tennis, badminton, handball or similar sports) who have emphasized the dominance of one side of the body, using pilates and specific exercises for stretching and strengthening of the dominant hand and the other, non-dominant hand.

Whether it is related to rehabilitation or recreation, in Pilates you will have fun and exercise in a completely different way.

Try it and see for yourself!

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Regardless of the commercialization of Pilates as a program that is available at any fitness center next door, numerous scientific studies by the day confirm that certified Pilates system of exercises on the mat and Pilates apparatus, safe and effective in strengthening the deepest layer of the lumbar-pelvic region, reaching muscle balance, simultaneously strengthening and stretching the muscles and correcting the deformity of the spine.

The general public is familiar with the term “Pilates” through group programs on the mat (matwork Pilates) in which the exercises are performed with or without auxiliary equipment.

Throughout the article, read about the Pilates system of exercises on the reformer machines intended for individual or poluindividualne training in specialized Pilates studios.

The emergence of the Reformer

Father of Pilates – Joseph Pilates, conceptually devised a system of exercises on machines that were originally called “Universal Reformer“, to assist in the process of progress in training exercises on the mat.

Joseph Pilates on the eve of World War I lived in England, where he worked as a circus performer and boxer. The outbreak of the First World War in 1914, Pilates as a German citizen was forcibly placed in a detention camp in England where he began to develop the floor exercise, which we know today as matwork Pilates (Pilates on the mat).

As time went on, he developed a system of exercise called “Contrology” was created out of necessity in order to be rehabilitated soldiers who nailed lounging in bed. Aiming to create resistance exercise, Pilates used the items to him at the time were available, such as spring beds and ring barrels of beer. These objects represent the beginnings of Pilates equipment that we know today as a reformer and Pilates ring.

Today’s most popular and most widely reformer pilates exercise machine which Pilates repertoire device also includes Cadillac, chair and barrels.

The benefits of exercise on the Reformer

The specificity of the work of Pilates apparatus is that the exercises are performed solely for the individual or poluindividualne mode, with the guidance of a certified instructor.

With its sophisticated system of sliding surface, springs and cables, reformer allows you to perform over 500 different exercises and is one of the most effective training programs today.

Unique resistance springs that provide on this equipment, deepens muscle contraction throughout the movement in both phases of muscle strengthening and stretching, with no load on the joints and that is exactly what makes the reformer training extremely effective.

The advantage of exercise on the Reformer and the involvement of the entire body muscles with a focus on the deep postural muscles, thus achieving mobility and stability of the spine and the stability of the pelvis and shoulder girdle.

Reformer offers a wide range of certified Pilates exercises with respect to the different capabilities as well as the health status of clients. It is no surprise it with amateurs practice many people from the world of professional sports to improve their athletic performance and clients with various injuries of the locomotor system in order to alleviate or correct the deformed and had a better quality of life.

In a very short period of training on the reformer is achieved by strengthening, flexibility and muscular endurance without the risk of injury or strain joints.

Reformer Workouts

Followed by a presentation of some of the basic exercises on the reformer, each of which has a number of variants depending on the individual needs of the individual and the purpose of training.
Before each exercise, the reformer is necessary to adjust the setting of the recommended load (number of springs), adjusting the height of the foot bars, headrests and other parts of the equipment. Therefore, it is recommended to conduct reformer training under the guidance of a certified Pilates instructor.

Long stretching – Pre-workout preparation

In this activity you are engaged all the muscles of the body with emphasis on the crease and stretching his shoulders. Exercise becomes aware and requires stability of the pelvis, torso and arms during the performance.

The kneeling on the ground, placed his hands on the foot bar on the line with your shoulders and feet on the headrest. The legs are connected and parallel. The pelvis and spine neutral. The body forms a long line from the knee to the top of the head.

Through breath crook of his shoulder and stability of the entire body to push the pad of the foot beams while maintaining the hull and blades stable. Exhalation return to starting position.
mermaid

Flexible stretching of the thighs in a parallel position

This exercise reinforce the muscles of the thighs and achieves mobility knees and hips bend and stretching the thighs.

Lying back on a bed, rest your feet in the straps and lift your knees in line cones (lower leg and thighs are perpendicular and pelvis neutral). The thighs are connected parallel, feet stretched his hands resting palms on the surface.

Exhale, push the foot straps and stretch out the thighs in knee and hip diagonally forward and down, as much as it can to stabilize the pelvis and lower back (lower back approaching the background).

Inhale and return to starting position thighs.

Scissors

Exercise “Scissors” stretches and strengthens the muscles of the hip flexor and is working on stabilizing the lumbar pelvic region during reciprocal leg movements.

Lying back on the ground, set one foot in the strap and stretch both legs vertically in line with the hips (pelvis is neutral). The thighs are connected parallel, feet stretched out his hands, palms resting on the pad.

On exhalation lower the free leg forward and down while at the same foot inside the strap retains the initial vertical position. Through inhalation, the legs are connected to the starting position. In the next breath strongly suppressed foot strap and lower the opposite leg forward and down and keep the free leg to the starting position.

Repeat the exercise with the resistance of the belt with the opposite foot.

Series for the middle part of the back – Withdrawal arm straight down from the shoulders + abdominal flexion

One of the exercises, spinal series which promotes mobilization shoulders with stabilizing fins. Folding the hull strengthens the abdomen and lower arm from the shoulder to the ground strengthens the rear shoulders, latissimus dorsi and teres major muscles.

Lying back on the ground, raise your knees hips (lower leg and thighs are perpendicular to the pelvis closer to the substrate). Palms accommodate belts and their hands stretched vertically in the line of the shoulders with palms rotated forward.

With exhalation drop your arms from the shoulders to the surface and at the same time to go to the flexion of the thoracic and cervical spine. Breath return to starting position.

Withdrawal belts lying face down on a flat bed longitudinally box – Plow

Exercise “Plow” stabilize blades and lumbar-pelvic region in a neutral position, articulate and mobilize the spine shoulders. The emphasis is on strengthening and stretching the upper and middle part of the back and the back of the shoulder.

Lie face down on a box with his head towards the spaghetti. Lower the upper body and head diagonally across the end of the box. The legs are extended, connected and parallel to the floor and pelvis neutral. His hands were stretched diagonally across the front end of the box, and run by rope with palms rotated toward the trunk.

On breath blades travel down, hands pulling rope down and back, and the body is lifted parallel to the ground.

During exhalation palms touching hips and stretches the thoracic and cervical spine. Breath arms traveling forward and the spine is returned to a position parallel to the floor. During exhalation lower the upper torso, head and arms to the starting position.

Mermaid

Exercise “Mermaid” sets stronger side of the body in the direction of the lateral folds while stretching the opposite side. The emphasis is on the articulation of the spine and its elongation before lateral flexion and simultaneous stabilization of the spine and shoulder blades when performing exercises.

Sitting upright on the ground, pelvis and spine neutral. His knees in the crease in the “Z” position (leg that is closer to the palm of the shoulder in internal rotation and the opposite leg is closer to the foot end rungs in external rotation). One hand rests on a foot wide of the target and the other to support the shoulder.

Repeat the exercise with the opposite side of the body and legs rotated in the opposite direction.

The number of reps and sets in each of these exercises depends on the individual training directed by a certified instructor, and is largely dependent on the initial resistance of the power set (the number of springs) and the aim of the training: athletic fitness, rehabilitation or recreation.

Try reformer training and soon you will see progress regardless of where the initial condition is.

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