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!
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Just as farmers feed pigs to fatten them up until they reach market size, such is the nature of the “Pig Butchering Scam”—a cruel and calculated scheme I recently experienced. It nearly cost me my life and left me feeling hopeless, until I came across SpyHost Cybersecurity Company.
How did it all start?
It began when I stumbled upon a widely advertised investment company on Meta (Facebook), promising unbelievably high returns. Blinded by the hope of securing a better future for my children and future generations, I invested everything I had—10 BTC. In hindsight, it was greed and desperation that led me into such a devastating trap. But life sometimes throws us into the worst situations so that we can learn the hardest lessons and gain invaluable experience.
At this point, I urge everyone out there to be extremely cautious with any investment opportunity that seems too good to be true—because it probably is.
Fortunately, my story took a positive turn when a member of a social media group I belonged to referred me to SpyHost Cybersecurity Company. Skeptical but desperate, I decided to give them a try. To my absolute astonishment, they turned out to be legitimate experts in crypto asset recovery.
From the moment the recovery process started, I was speechless. I had heard of hackers and cybersecurity specialists before, but SPYHOST truly exceeded all expectations. Within 72 hours, they recovered my lost funds using advanced tools and software—some of which are only available on the dark web. They described my case as “severe,” making the successful recovery even more impressive and a testament to their expertise.
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This is the least I can do to show my gratitude—and to help others who might be going through a similar situation. If you’re a victim of crypto fraud, do not lose hope. Reach out to SPYHOST. They are the best in the field.
Just as farmers feed pigs to fatten them up until they reach market size, such is the nature of the “Pig Butchering Scam”—a cruel and calculated scheme I recently experienced. It nearly cost me my life and left me feeling hopeless, until I came across SpyHost Cybersecurity Company.
How did it all start?
It began when I stumbled upon a widely advertised investment company on Meta (Facebook), promising unbelievably high returns. Blinded by the hope of securing a better future for my children and future generations, I invested everything I had—10 BTC. In hindsight, it was greed and desperation that led me into such a devastating trap. But life sometimes throws us into the worst situations so that we can learn the hardest lessons and gain invaluable experience.
At this point, I urge everyone out there to be extremely cautious with any investment opportunity that seems too good to be true—because it probably is.
Fortunately, my story took a positive turn when a member of a social media group I belonged to referred me to SpyHost Cybersecurity Company. Skeptical but desperate, I decided to give them a try. To my absolute astonishment, they turned out to be legitimate experts in crypto asset recovery.
From the moment the recovery process started, I was speechless. I had heard of hackers and cybersecurity specialists before, but SPYHOST truly exceeded all expectations. Within 72 hours, they recovered my lost funds using advanced tools and software—some of which are only available on the dark web. They described my case as “severe,” making the successful recovery even more impressive and a testament to their expertise.
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