Today the Joseph Pilates method designed (a series of exercises to tone and strengthen muscles) is the most used by millions of people to improve their health. It is based on harmony between body and mind and is raised on six basic principles:
A. - Concentration: to forget everything while doing your exercises
2. - The centralization of all the exercises in the column
3. - The control of individual movements
4. - Breathing
5. - The fluidity of movement, to make a slow and gentle
6. - The accuracy when you make these
If you practice Pilates regularly will improve your posture, you will notice more toned muscles and flexible, your stomach will flatten out and you'll notice stronger (though not necessarily lose weight). In general you will feel more calm and relaxed throughout the day.
Some of the 300 exercises in which is the method can be adapted to everyday life.
A) For example, attempts to start the day waking up a little early to do some exercises for back and neck strain:
- Lying on your back bend your knees slightly apart and keeping them aligned
- Contracting the stomach muscles and hold until year-end
- Inspires, and exhale as your right knee closer to chest
- Inspired again and again exhale now approaching the left knee
- Again, breathe in and out bringing both knees to the chest. Repeat the exercise 10 times
Try to always wear loose clothing and comfortable and does the housework without hurry. Keep your stomach muscles contracted at all times.
B) Another example: when boards:
- Important that the board is at the correct height, so that our body weight is distributed properly and keep the back straight and shoulders relaxed)
- Turns a little the left leg out and contract your stomach muscles. After a while you can switch legs.
C) To relieve the stress accumulated during the day some relaxation exercises:
- First change clothes, put calm and cheerful music and if you light some candles to create a relaxing atmosphere
- Lying on your back with feet and knees together, arms stretched on the floor above the head in his hands while overlapping inspire.
Exhale knees turning side to side
- Repeat the exercise eight times and ends up supporting them in the legs and angle against the wall.
With just put some attention on what you're doing and maintain good posture at all times can help improve your quality of life physically and mentally.
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