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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As a Vietnamese citizen living and working in Spain , my life took an unexpected turn in 2019 when I embarked on a contract job with a construction company. At the age of 28, I was optimistic about the opportunities that lay ahead, but little did I know that a dark cloud was looming on the horizon. My descent into the depths of despair began with a devastating blow to my financial well-being. A crypto investment, which I had hoped would secure my future, crumbled before my eyes, leaving me reeling from the staggering loss. The culprit? The Covid deflation, they said. It was a harsh reality to swallow, and I found myself plunged into a pit of despair. In my quest to reclaim what was rightfully mine, I turned to countless crypto recovery experts, each promising salvation but delivering only disappointment. Despite their assurances, my efforts proved futile, and I found myself sinking deeper into debt with each failed attempt. The weight of my losses, totaling over 10.065221 BTC and exceeding USD 250,000, threatened to crush me under its crushing burden. The toll it took on my mental health was immeasurable. Depression and anxiety became constant companions, casting a shadow over every aspect of my life. It seemed as though there was no escape from the relentless cycle of despair and desperation. But just when I thought all hope was lost, a ray of light pierced through the darkness. Captain Jack Crypto Recovery Company emerged as a beacon of hope in my darkest hour, offering a glimmer of possibility where none seemed to exist. With nothing left to lose, I reached out to them, clinging to the fragile hope that they could offer me a lifeline. To my astonishment and relief, Captain Jack Crypto Recovery Company responded swiftly to my plea for help. Their urgency and professionalism were a stark contrast to the empty promises of others, instilling me with a newfound sense of hope and optimism. With their expertise and determination, they embarked on a mission to track down the swindlers who had robbed me of my hard-earned funds. What followed was nothing short of miraculous. Captain Jack Crypto Recovery Company worked tirelessly to dismantle the scammer’s private wallet, leaving no stone unturned in their pursuit of justice. Their relentless pursuit of my stolen assets culminated in a triumphant victory, as they successfully recovered what was rightfully mine. I cannot express the depth of my gratitude to Captain Jack Crypto Recovery Company for their unwavering support and unwavering commitment to justice. They not only helped me reclaim my lost funds but also restored my faith in humanity. In a world fraught with deception and betrayal, they are a shining example of integrity and compassion. I endorse Captain Jack Crypto Recovery Company to anyone who finds themselves victimized by crypto scams. Their professionalism, expertise, and unwavering dedication make them a beacon of hope in an otherwise bleak landscape.
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