THE BEST PILATES FOR BEGINNERS

O MELHOR PILATES PARA INICIANTES

Você sabe o que é Pilates? Gostaria de começar a fazer exercícios de Pilates? Este artigo é para você: vamos descobrir juntos Pilates para iniciantes.

O que é Pilates?

Pilates é uma modalidade de ginástica reeducativa, preventiva e hipoteticamente terapêutica focada no controle postural. Especialmente a coluna e o controle do equilíbrio devem se beneficiar dos exercícios regulares de Pilates.

Ao contrário de muitos tipos de ginástica, o método Pilates segue princípios baseados em bases filosóficas e teóricas precisas. Não se trata, portanto, de um simples conjunto de exercícios, mas de um verdadeiro método que, nos últimos sessenta anos de prática e observação, se desenvolveu e aprimorou continuamente.

O objetivo de seu criador, Joseph Hubertus Pilates, era tornar as pessoas mais conscientes de si mesmas, de seu corpo e de sua mente para uni-los em uma entidade única, dinâmica e funcional.

Você está interessado em Pilates para iniciantes? Continue lendo.

Benefícios do Pilates

Se praticado com continuidade, o Pilates melhora:

  • Flexibilidade
  • Força isométrica e resistência
  • Controle e equilíbrio.

Em geral, o Pilates é benéfico principalmente para pessoas sedentárias, mas não há evidências de que possa ser mais eficaz que terapias alternativas.

Pilates para dores nas costas? Sim, o Pilates pode neutralizar a dor nas costas agindo diretamente na causa subjacente.

Mais precisamente, graças a este método você pode melhorar a postura eliminando a rigidez e a tensão geral, que são algumas das principais causas das dores nas costas.

Pilates para iniciantes

Às vezes você não tem tempo para ir à academia ou correr. Gostaria de experimentar Pilates em casa, mas não sabe por onde começar? Pilates em casa pode ser feito sem o uso de máquinas.

Aqui estão alguns exercícios e dicas sobre Pilates para iniciantes:

OS CEM. Útil para fortalecer os abdominais. Para realizá-lo, deite-se sobre um tapete de ioga, de barriga para cima, com as pernas dobradas, a região lombar perfeitamente aderente ao chão e as palmas das mãos voltadas para baixo. Comece levantando lentamente as pernas para cima, até relaxá-las completamente.

Ao mesmo tempo, coloque os braços paralelos ao corpo e levante a cabeça e os ombros, mantendo-os relaxados e afastados das orelhas. Neste ponto, continuando a manter as palmas das mãos voltadas para baixo, faça 20 pequenos empurrões com os braços no chão, sem tocar no chão.

Mantenha o abdômen rígido durante o exercício. Esses movimentos permitem melhorar a coordenação e a flexibilidade.

ESTICAR A COLUNA. Exercícios úteis de Pilates para fortalecer a coluna. Para executá-lo corretamente, comece sobre um tapete de ioga, com as pernas esticadas e distantes uma da outra com a abertura correspondente à largura dos ombros. Os braços devem estar esticados e paralelos às pernas.

A partir daqui é aconselhável expirar e flexionar, trazendo o tronco para frente e contraindo o abdômen. A cabeça deve ficar abaixada entre as pernas, enquanto os braços avançam, sempre esticados e paralelos ao chão, até chegar à deflexão máxima possível. Fique alguns momentos nesta posição, depois inspire e volte à posição inicial.

A deflexão não deve ser dolorosa, faça o exercício dentro dos limites das suas possibilidades. Com o alongamento da coluna, você alonga os músculos do pescoço, do busto e da parte posterior das pernas.

ROLAR. A posição inicial é sobre um tapete de ioga, com as costas voltadas para o chão, as pernas esticadas, os braços estendidos ao longo do corpo e as palmas das mãos voltadas para o chão.

A partir daqui, inspire e com um impulso leve e controlado, traga as pernas para trás, certificando-se de que fiquem o mais paralelas e tensas possível até tocarem o chão. A partir daqui, expire e retorne lentamente à posição inicial, tocando as vértebras com o tapete, uma de cada vez.

Este exercício melhora a flexibilidade da coluna e tem um efeito positivo na tonificação do abdômen e das pernas.

O Pilates em casa, assim como na academia, não tem contra-indicações específicas. Pode ser realizado por qualquer pessoa que esteja com boa saúde. Porém, os exercícios de Pilates devem ser realizados de forma correta para evitar distensões musculares e outros tipos de problemas.

Você achou este artigo sobre Pilates para iniciantes interessante? Compartilhe com seus amigos!

ENTRE EM CONTATO COM NOSSOS NUTRICIONISTAS

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