If you want to have your leg muscles toned and elastic, this set of exercises to be performed 3-4 times a week. One to three months of regular practice you will achieve visible results.
All exercises should be done in isotonic mode, that is to perform movements as slowly as possible, do not disable the muscle at the top and bottom points. Muscles need to be on our toes all the time. Do not forget about the main principle of Pilates - centering: Keep tight stomach, buttocks and thighs. Depending on the level of the number of sets of each exercise - from 6 to 12 times with each leg. Try to perform the movements in the rhythm of breathing, take care that the delay was not breathing. After completing a set of exercises, do stretching: do the two asanas - upavishta konasanu and Agni stambhasanu. Do not focus on the result of the stronger we become attached to it, the more it shifts the - it's the law of nature. If you want to achieve something, it is best to wish it and forget it.
1. The movement of the legs to the side
Starting position - the position of the mountain. Arms extended upward. Inhale, exhale follow the movement of the body down and at the same time take out the foot as far as possible to the side. On inspiration back to the starting position.
2. Pose sumo wrestler
Starting position - standing, feet shoulder width 110-120 cm. Dropping down, press down with one hand to the other (like a hand resists the movement of the other), including the work of the pectoral muscles and hand muscles. When you go down, imagine that you are behind the wall, along which you pull the body. Is pressed against the wall of an imaginary neck, shoulders, lower back and tailbone. Do not overwhelm the kneecaps forward - this is the most common mistake when performing exercises. To avoid this, as it approaches the point at the lower thigh, expand from the inside out. You can even imagine that you want to touch the knees behind an imaginary wall.
3. T-rack
Starting position - thigh support leg perpendicular to the floor. The other leg raised and lowered without touching the foot floor at the deepest point. Palm support arm is on the shoulder. The body should not bend. Strive to ensure that it is parallel to the floor.
4. Movement foot forward
From a prone position on the side of the leg lift, which lies on top at a comfortable height to you. Then take out the leg forward. The full version of the exercises - leg perpendicular to the body, but you carry it as far as it can be done without experiencing discomfort. After that foot to flick back and forth - up to a line parallel to the leg lying on the floor. If the load is not enough, you can increase the range of motion - make maximum pace back and forth. In this case, the operation switch on and muscles of buttocks. The body must lie still - imagine that he is lying on a cement block. To keep the balance, turn the sock on the foot, and seemed to grow into the mat.
5. The movement of your feet up
Lay flat, as if pulling along an imaginary wall behind your back. Lift the top leg to a comfortable distance from the floor and lock at this height. Tighten the other foot, and then lower it, keeping the body stationary. At the lowest point at the foot must not touch the floor.
6. Motion feet up 2
Put his foot, which is at the top and press it to the floor. Another foot to flick up and down. The amplitude of the motion - comfortable. If hard to do the exercise with his arms behind his head, as in the photo, you can not do this - hand on the mat.
No comments:
Post a Comment