Pilates for weight loss is considered to be quite effective technique.Proponents of this gymnastics believe that it is able to not only tighten and strengthen the muscles, but also help in burning fat.Fitness trainers from different countries interpret this exercise in different ways.Classical school of Pilates does not provide for additional types of stress, stimulate weight loss. Its proponents believe that regular Pilates exercises able to get rid of excess weight.But there is a fundamentally different approach - mix slimming exercise system with special fat burning pilates movements.What strategy to choose?
Pilates for weight loss: how it works
Pilates workout not apply to active and intense.A woman weighing 70 kg spends about 200 kcal per hour Pilates on the floor, and 320 kcal - in the reformer.To burn 500 grams of fat you need to consume 3500 calories.Based on this, you might think that Pilates slimming completely ineffective.However, it is not.
In fact, this great gymnastics speeds up the
- Pilates works with the deeper layers of muscles, helping you to strengthen the body without the effect of increasing the volume and pump.
means that your body will consume more calories at rest, for example, when you are resting or doing other things.
In addition, tightened muscles - is the rapid decrease in the visual.Therefore, if you choose Pilates - should not be weighed and measured the volume of the body.Total for 1 month of regular Pilates can lose about one clothing size in the lower body .
Pilates for weight loss: how to choose a program
self-employed Pilates for weight loss is best to start below the video.So you can quickly deal with the technique of exercise and you do not need to be on their own training program.If you have not tackled this in gymnastics, it is better not to start a special course for weight loss, and a program of Pilates for beginners.Choose a program of the Institute of Pilates.A good course for beginners there is Mary Windsor.
choice between "classic" and a program for weight loss is largely dependent on your current diet strategy.
If you stick to the plan of 1200-1500 kcal calorie food, you may be sufficient workout routine on the floor with an emphasis on the muscles of the hips and press.Takes three times a week, alternating training days with days of rest, who are trying to add a simple cardio, such as walking at a brisk pace for half an hour.
If you eat in the corridor of 1500-1800 kcal above, or does not apply to beginners fitness should pay attention to the special program dynamic Pilates for weight loss, or "hybrids" Pilates to martial arts, for example, piloksa.
Plan classic workout for a beginner
Some Pilates exercises for weight loss .
knead for five minutes, performing a brisk walk on the ground, walking with high knee lifting, swings his arms and legs.
Roll-down - twisting of the spine
Stand up straight, pull the press, straighten shoulders and forcefully push the blades toward the spine.Carefully, vertebra by vertebra Twist forth while pulling in the stomach, and without changing posture.Stretch your fingers at the feet and slowly return to starting position.
Repeat 4-5 times.
Twisting the press
Lie down on the mat, tighten the press, pull the hand along the body, palms down.Pulling the stomach carefully, tear off the blades off the floor, twist forward, stay in the point of maximum stress for at least 3-4 seconds and slowly return to starting position.
Repeat 5-6 times.
«Hundred" at a press
from the previous starting position lift your shoulder blades off the floor, stretch out his arms.Tear off the floor legs at an angle of 45 degrees, pull your stomach and push your lower back to the floor.Quickly work out punches in the air - five strokes palms down, palms up five hits, repeat this set 10 times, slowly lower to the floor.
Shoulder bridge buttocks
Put the foot on the floor, bend your thighs at a right or acute angle.The body lies on the floor, belly tucked up, hands free to lie on the floor.Pull the press, strain and squeeze the buttocks and vertebra by vertebra tear off the back off the floor, coming to stand on the shoulders (shoulder blades) and feet, stay at the three accounts, and also slowly return to starting position.Movement slow, controlled, stomach can not relax.
If you want to load additional hamstring pull the foot forward.
bridge Repeat 5-6 times.
Followed feet to hips
Lie on your side, gather in the press, the "upper" leg work out slow circular motion in a clockwise direction, while the knee should remain straight, and "lower" leg - length on the floor.
Perform movement to and fro of 30-60 seconds, repeat with the other leg.
Lie on your stomach, with the power of the press to bring the spine.Tear off the hands and feet off the floor, pull your abdomen, and follow the short small movements with his hands and feet, as if the effort on the water.
Perform each exercise for 30-60 seconds, repeat 2-3 times.
At the end of training, perform rolls along the spine from the "knees to the stomach."
Video: 10-minute training facilities "Choose your course" Pilates affect favorite parts of the body: abdomen, buttocks and thighs.
Piloks for beginners
walking knead for 5 minutes.Then 5 minutes mimic jumping rope, doing circular motions with his hands, bent at the elbows as if turning the rope.Follow roll down.Then, stand up straight, pull your stomach, bend your elbows and follow straight punches ahead for five minutes.You can simulate the uppercuts and hooks, the main thing - do not relax your arms and press during the exercise.Then follow the twisting and "hundreds".Stand on your feet that mimic jumping rope for 5 minutes.Make shoulder bridge and circles down.Then, from the direct reception operates direct kicks in 5 minutes Complete the exercise "swimming" and rifts.Try to deal with on a regular basis, and the effect is not long to wait.
recommend Winsor Pilates for weight loss: a video lesson
Fitness trainer Elena Selivanov - especially for http://www.AzbukaDiet.ru/