There are many reasons why people decide to start a new or improved Pilates program. The overall goal is more or less the same, which is to develop core strength, flexibility, and coordination.
Some embrace it as an important form of exercise, while others use it to improve their performance in other activities.
Pilates is closely related to yoga, and both practices use very similar principles. The focus is on a series of movements of varying difficulty designed to increase strength and improve posture, flexibility, and balance. The physiological aspect of Pilates is the study of the body’s response to prolonged and short-term exercises, which professional therapists will assess and adjust accordingly.
Pilates offers both mental and physical benefits that can improve overall health.
Benefits of Pilates for overall health
Pilates exercises are suitable for everyone of all ages and abilities. The purpose of Pilates exercises is to build strength, not muscle mass.
Controlled and progressive movements have a reduced impact on the joints; unlike many other types of movement. To use movement physiology, performers must focus on what they are doing. This includes breathing regulation and internal body resistance training.
Balance is a problem for many adults, and a lack of balance can lead to imbalances and injuries. Pilates has been shown to rapidly improve balance, which can improve performance in other sports and improve daily life.
Because Pilates requires focus, keeping the mind active and alert is a great form of exercise; something important for mental health. An example is the focus required to stand on one leg with your eyes closed.
Applied focus helps with coordination and helps build core strength through slow, controlled movements. As the individual progresses, movements become more complex, improving balance.
- Build core strength
Core strength is a must in almost everything we do. It helps improve posture, reduces injuries, and can relieve stress headaches. Of course, the aesthetic benefits gained as a by-product extend far beyond straight abdominis (abs).
In medical terms, primary strength is “the body’s ability to maintain proper spinal alignment, shoulder girdle position, and pelvic position while moving the limbs.”
Muscles used to stabilize the core are classified as local or global. Muscles such as the abdominal muscles are called global muscles and are usually located close to the surface of the body. The global muscles are responsible for powerful movements that require a certain level of intensity. The smaller muscles closest to the spine are used for stabilization and have a less complex but equally important role. These muscles are called local muscles and adjust to align the spine.
Pilates increases strength in both muscle groups, resulting in improved stability and flexibility; things that naturally decline with the aging process. When the body is weak, stiffness occurs in the upper and lower back, which can lead to headaches and pain. This exercise also helps to release tight hamstrings, round the shoulders and pull back the neck. increase flexibility
The hip muscles tend to be the first to lose flexibility with age. After practicing Pilates for a few weeks, most people notice an improvement in mobility. Pilates does this by lengthening and stretching your muscles, contracting them, and giving you a sense of height. The stretches are called dynamic stretches, which means they are active movements. These stretches improve range of motion, help prevent injuries, and improve overall health.
- Mental health
Most forms of exercise support mental health and fitness. Exercise is known to release endorphins, which create a better mood and increase self-confidence and self-control. Another benefit of Pilates is the focus on controlled breathing, which naturally provides a calming sensation.
Breathing exercises can reduce stress, lower blood pressure, improve blood flow, and promote better sleep patterns. it relieves stress. When you exercise, your body releases endorphins, the “feel-good chemicals” that make you feel happy.
A Pilates workout can improve mood and energy levels. When you leave a Pilates class, you’ll feel more energized, and your breathing patterns will improve. Pilates uses conscious body movements and fluidity to build strength and flexibility. Mindful movement helps relieve tension; therefore, it is good for the mind and body.
- Body awareness
The Pilates method focuses on maintaining focus, proper posture, and breathing patterns. It allows the practitioner to fully understand their body. “It transforms how you look when you work out in your everyday life,” says celebrity Pilates teacher Siri Dharma Galliano.
Inner awareness and the ability to focus on bodily sensations increases your awareness of comfort or pain, emotions, and your surroundings.
With improved awareness, the body can better respond to stimuli and prevent injuries and falls. Being more aware of your body can also help you avoid overeating by being more attuned to your body’s hunger signals.
- Pregnant woman
Pilates exercises help your body stay healthy, flexible, and balanced. Pilates exercises include movements and positions that help develop your strength and coordination. Deep breathing and relaxation will help you control the way you exercise.
Pilates exercises help increase confidence in a woman’s body during pregnancy. Pilates during pregnancy helps maintain good health and improves the body’s effective mechanisms, preparing the body for the demands of childbirth.
Pilates also relieves common ailments such as lower back pain during pregnancy and reduces recovery time.
To wrap it up
Pilates is a challenging, low-impact exercise that balances strength and movement, tones the body, adjusts movement patterns, and strengthens the core.
If you’re looking for a different form of exercise that will not only help you lose weight, but also improve your health, Pilates may be the answer.
Kuna sababu nyingi kwa nini watu huamua kuanza programu mpya au iliyoboreshwa ya Pilates. Lengo la jumla ni sawa, yaani, kukuza nguvu ya msingi, kubadilika-badilika, na uratibu. Baadhi yao huitumia kama njia ya mazoezi, huku wengine wakitumia ili kuboresha utendaji wao katika shughuli nyingine. Pilates inahusiana sana na yoga, na mazoezi yote mawili hutumia kanuni zinazofanana sana. Mazoezi hayo hufanywa kwa njia mbalimbali ili kuongeza nguvu na kuboresha msimamo, kubadilika-badilika, na usawaziko. Pilates ni utafiti wa majibu ya mwili kwa mazoezi ya muda mrefu na ya muda mfupi, ambayo wataalamu wa matibabu watachunguza na kurekebisha ipasavyo. Pilates hutoa faida za kiakili na za kimwili ambazo zaweza kuboresha afya ya jumla. Pilates ni mazoezi ya kawaida ya mwili ambayo yanafaa kwa watu wa umri wote na uwezo. Kusudi la mazoezi ya Pilates ni kujenga nguvu, si misuli. Harakati zinazodhibitiwa na zinazoendelea zina athari ndogo kwenye viungo; tofauti na aina nyingine nyingi za harakati. Ili kutumia fizikia ya mwendo, watendaji lazima wakazie fikira kile wanachofanya. Hilo latia ndani kudhibiti kupumua na mazoezi ya kujilinda ndani ya mwili. Usawaziko ni tatizo kwa watu wazima wengi, na ukosefu wa usawaziko waweza kusababisha ukosefu wa usawaziko na majeraha. Pilates imeonyeshwa kuboresha usawa haraka, ambayo inaweza kuboresha utendaji katika michezo mingine na kuboresha maisha ya kila siku. Pilates inahitaji umakini, hivyo kuweka akili yako hai na tahadhari ni aina kubwa ya mazoezi, kitu muhimu kwa afya ya akili. Mfano ni umakini unaohitajika kusimama juu ya mguu mmoja na macho yako yamefungwa. Mkusanyiko uliotumika husaidia na uratibu na husaidia kujenga nguvu ya msingi kupitia harakati polepole, kudhibitiwa. Kadiri mtu anavyoendelea, harakati zake huwa tata zaidi, na hivyo kuboresha usawaziko. - Kujenga nguvu ya msingi Nguvu ya msingi ni lazima katika karibu kila kitu tunachofanya. Husaidia kuboresha msimamo wa mwili, hupunguza majeraha, na inaweza kupunguza maumivu ya kichwa yanayosababishwa na mkazo. Bila shaka, manufaa ya kimapenzi inayopatikana kwa kutumia dawa hiyo haitegemei tu tumbo lililo sawa. Katika suala la matibabu, nguvu ya msingi ni <unk>uwezo wa mwili kudumisha usawa sahihi wa uti wa mgongo, nafasi ya ukanda wa bega, na nafasi ya pelvic wakati wa kusonga viungo.<unk> Misuli inayotumiwa kuimarisha kiini imegawanywa kama ya ndani au ya kimataifa. Misuli ya tumbo huitwa misuli ya jumla na kwa kawaida iko karibu na uso wa mwili. Misuli ya ulimwengu hufanyiza miendo yenye nguvu inayohitaji kiwango fulani cha nguvu. Misuli midogo iliyo karibu zaidi na uti wa mgongo hutumiwa ili kuimarisha na ina fungu lisilo gumu lakini muhimu vilevile. Misuli hiyo inaitwa misuli ya mahali hapo na hurekebisha uti wa mgongo. Pilates huongeza nguvu katika vikundi vyote viwili vya misuli, na kusababisha usawa na kubadilika; mambo ambayo kwa kawaida hupungua na mchakato wa kuzeeka. Mwili unapokuwa dhaifu, kuna ugumu katika sehemu ya juu na ya chini ya mgongo, ambayo inaweza kusababisha maumivu ya kichwa na maumivu. Mazoezi haya pia husaidia kuachilia misuli ya kiuno iliyo ngumu, kuzunguka mabega na kuvuta shingo nyuma. Kuongeza kubadilika kwa misuli ya kiuno ni kawaida ya kwanza kupoteza kubadilika na umri. Baada ya kufanya mazoezi ya Pilates kwa majuma machache, watu wengi huona kwamba wanaendelea kutembea vizuri. Pilates hufanya hivyo kwa kupanua na kunyoosha misuli yako, kuikandamiza, na kukupa hisia ya urefu. Mzunguko huo huitwa mzunguko wenye nguvu, na hilo lamaanisha kwamba ni mwendo wenye nguvu. Mazoezi hayo huboresha uwezo wa mtu wa kusonga, husaidia kuzuia majeraha, na kuboresha afya yake kwa ujumla. - Afya ya akili Aina nyingi za mazoezi hutegemeza afya ya akili na afya ya mwili. Mazoezi ya mwili huongeza kiwango cha endorphins, ambayo huongeza hali ya moyo na kuongeza kujitegemea na kujidhibiti. Faida nyingine ya Pilates ni kukazia fikira kupumua kwa kudhibitiwa, ambayo kwa kawaida hutoa hisia ya kutuliza. Mazoezi ya kupumua yanaweza kupunguza mkazo, kupunguza shinikizo la damu, kuboresha mtiririko wa damu, na kuendeleza mtindo bora wa usingizi. hupunguza mkazo. Unapofanya mazoezi, mwili wako hutokeza endorphins, "kemia za kuhisi vizuri" ambazo hufanya uhisi furaha. Mazoezi ya Pilates yanaweza kuboresha hali ya moyo na viwango vya nishati. Unapotoka kwenye darasa la Pilates, utahisi kuwa na nishati zaidi, na utaratibu wako wa kupumua utaboreshwa. Pilates hutumia miendo ya mwili yenye fahamu na mtiririko ili kujenga nguvu na kubadilika-badilika. Kusonga kwa uangalifu husaidia kupunguza mkazo; kwa hiyo, ni vizuri kwa akili na mwili. - Ujuzi wa mwili Njia ya Pilates inazingatia kudumisha umakini, msimamo sahihi, na mifumo ya kupumua. Inamruhusu mzoezaji kuelewa kikamilifu mwili wake. "Huibadilisha jinsi unavyoonekana unapofanya mazoezi katika maisha yako ya kila siku", anasema mwalimu maarufu wa Pilates Siri Dharma Galliano. Ujuzi wa ndani na uwezo wa kuzingatia hisia za mwili huongeza ufahamu wako wa faraja au maumivu, hisia, na mazingira yako. Kwa kuwa na ufahamu ulioimarika, mwili unaweza kujibu vizuri vishawishi na kuzuia majeraha na kuanguka. Kujua zaidi juu ya mwili wako pia kunaweza kukusaidia kuepuka kula kupita kiasi kwa kuwa na mwelekeo zaidi kwa ishara za njaa za mwili wako. - Msichana mjamzito mazoezi ya Pilates kusaidia mwili wako kukaa afya, kubadilika, na usawa. Mazoezi ya Pilates hutia ndani harakati na nafasi zinazokusaidia kukuza nguvu na utaratibu wako. Kupumua kwa kina na kupumzika kutakusaidia kudhibiti jinsi unavyofanya mazoezi. Mazoezi ya Pilates husaidia kuongeza uhakika katika mwili wa mwanamke wakati wa ujauzito. Pilates wakati wa ujauzito husaidia kudumisha afya nzuri na kuboresha utaratibu wa mwili, kuandaa mwili kwa mahitaji ya kuzaa. Pilates pia hupunguza magonjwa ya kawaida kama vile maumivu ya mgongo wakati wa ujauzito na hupunguza wakati wa kupona. Pilates ni mazoezi ya chini ya athari ambayo inasawazisha nguvu na mwendo, inaimarisha mwili, inabadilisha mifumo ya mwendo, na inaimarisha msingi. Kama wewe ni kuangalia kwa aina tofauti ya mazoezi ambayo si tu kukusaidia kupoteza uzito, lakini pia kuboresha afya yako, Pilates inaweza kuwa jibu.