Most Popular Pilates Exercise Equipment – Reformer

Reformer – the most popular Pilates exercise machine

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.

reformer

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.

bendstretch

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.

bendstretch2

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.

scissors

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.

straightdown

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.

plow

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.

plow

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.

mermaidmermaid2

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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