Pilates exercises for the back
Pilates for the back. Exercises
Pilates is one of the types of fitness, consisting of a set of exercises that help to develop flexibility and mobility of the body. The basic principle of Pilates classes is to perform smooth movements as accurately as possible without pauses. Pilates is a very common type of fitness, as it perfectly helps with problems with the spine and is very easy to master at home.
The first Pilates exercise for the back is "Boat". When performing this exercise, it is required to sit on the floor, the hips should be clasped with your hands so that the hands under the knees are closed. Then it is necessary to straighten your back and raise your legs bent at the knees so that the shins are in the same parallel with the floor. At the same time, you should strongly stretch the top of your head up so that your spine straightens out as much as possible. At the count of one, it is necessary to bend down so that the spine takes a rounded shape, and at the count of two, stretch the top of the head up again, spreading the spine as much as possible. This exercise should be repeated 2-3 times.
The second Pilates exercise for the back is the "Plank". This exercise is simple enough to perform, but it can often cause some difficulties. To begin with, you need to give the body a position parallel to the floor, leaning on the elbows located under the shoulders and legs bent at the knees. Having straightened your legs so that only your feet and elbows serve as a fulcrum, try to keep the straight position of the "plank", straining the muscles of the press, arms, legs and back to stabilize. Try to stay in this position for about thirty seconds. To complicate the exercise, you can try to lift one of the legs off the floor.
The third Pilates exercise for the back is "Cancan". The initial position is the same as in the exercise
"Boat". The legs, closed together and bent at the knees, rest on the feet, the back is straightened and slightly bent back, the main emphasis is on the arms bent at the elbows, located behind the back. When inhaling, you should straighten your legs to the right so that they form a 90-degree angle with the trunk. After one breath, we return them to their initial position, and then we direct them in the other direction. Special attention should be paid to breathing.
The fourth Pilates exercise for the back is "Turns". It is necessary to sit on the pelvic bones, then stretch your arms in different directions and start twisting the body left and right. But it is necessary to keep the spine and neck straight.
The fifth Pilates exercise for the back is "Baby". It will be necessary to kneel so that the hands are under the shoulders and smoothly sit on the buttocks, while stretching the arms and tilting the trunk forward.
Pilates - exercises for perfect posture and good mood
Pilates classes for the back, in addition to the visible benefits, bring a lot of positivity – after each workout you are guaranteed to receive a charge of positive energy and new strength for successful achievements. A straight back is a solid core of your health. When the above conditions are met, you can start activating the bonus, which 1xBet promo code India gives a deposit bonus increased to 26 000 INR. 1xBet is not only one of the best cricket betting sites in India but also a leading online casino offering popular Indian games like Andar Bahar and Teen Patti. That’s why you’ll often find a 1xBet promo code for both sports betting and casino gaming. In a bookmaker's sportsbook, there is only one chance to use a 1xBet free bonus code. It may be entered during registration in the appropriate field.
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