If you have a Pilates ring, exercises that experienced fitness trainers offer will help lead the bodyIn perfect shape for a short time. The main condition is regularity and qualitative execution.
- 1 What are we dealing with?
- 2 leg exercises with a ring for pilates
- 3 exercises for the back and strengthening the spine
- 4 complex for a nice press and slender waist
- 5 Correction hips
- 6 How to use the Pilates ring to tighten the pectoral muscles?
- 7 Feedback on the effectiveness of the Pilates ring
What are we dealing with?
Pilates are sports exercises that combine breathing exercises, strength of thought and physical training. Only the concentration of the mind and its connection with the body can lead to visible results.
Pilates ring( the second name is an isotonic ring) is an inexpensive modern simulator with which you can change your body. Knowing the exercises for certain muscles, girls for a short time say goodbye to their problem areas. After all, a beautiful silhouette - the key to success for men, a guarantee of increasing self-esteem and an occasion for envy of girlfriends.
The uniqueness of the simulator is that it can be used by men and women of different ages without harm to health. He gently trains the muscles and leads them to tone. But sports trainers recommend using the ring as an addition to other physical loads.
The standard size of the Pilates ring is 38 cm. Thanks to the special grips, it is easy to hold in hands and placed in different forms for exercises. The material producers make the choice of plastic. It is characterized by strength and lightness.
The advantage of the simulator is also in its compactness and affordable cost. After exercise, the fat mass burns, but the muscles do not build up, excluding excess volumes.
Feet exercises with Pilates ring
Every beautiful girl dreams of beautiful slender legs. To develop endurance and physical strength, you need to pay special attention to the buttocks, hips and calves. The Pilates ring is the ideal solution in this case, as it does not build up muscles, but strengthens them, stimulates them to prolonged loads. Losing weight is a pleasant bonus.
Exercise "Plie with a ring" is aimed at strengthening the buttocks and the inside of the thighs. To fulfill it, you need to become a Pilates position, draw in your stomach and fix the center of the body. The ring is set slightly above the knees between the legs. Elbows are bred on the sides, and the top is stretched to the ceiling. It is necessary to hold the ring in the starting position, but at the same time to squat. Take care that the waist does not bend. To complicate the exercise and give the body additional load, perform spring squats several times.
You can experiment with a combination of exercises. For example, you can simultaneously affect the legs, buttocks and press. Muscles tighten, and the desired result is achieved. The body becomes fit and healthy. You can combine positions: standing, sitting, lying down.
Advice! You can independently develop a set of exercises with a Pilates ring in order to effectively affect the problem areas.
Exercises for back and strengthening of the spine
If you often have a backache after office work or vice versa, you work hard, getting a load on your back, you need to relax and strengthen it. The functioning of the organism as a whole depends on the condition of the spine. There are special exercises for these areas of the body, which are performed using the Pilates ring.
You can develop the mobility of the spine if you lie on your back with arms outstretched along the body. The ring is placed slightly above the knees and slowly squeezed. The belly should be retracted, fixing the center of the body. The buttocks slowly come off the floor during exhalation. Arched, feel each vertebra and slowly sink down. Shoulders should not be torn off the floor, but the main support should be the heels.
Strengthen the center of the body, relax the shoulders and heal the back from the starting standing position. The legs are placed in the position of Pilates. The stomach needs to be drawn in and, fixing the center of the body, pull the crown to the ceiling. The ring is placed on the right thigh so that it is possible to hold the ring with the base of the palm, turning the elbow to the side. It is necessary to compress the simulator on inspiration, bringing it as close to the hip as possible. On exhalation pressure is weakened. It is not advisable to reject to the side. Watch your breathing and even back.
Advice! For manual exercises it is recommended to use rings with simple stops. For the rest of the body, a product with special handles is suitable.
Complex for a beautiful press and slender waist
To see the effect of training with a ring for Pilates, you need to perform exercises for the press daily. Then in three weeks you will notice the visible result. In addition to the regularity of the execution, it is important to breathe properly. At the end of the article you will find a video material that will help you correctly handle the simulator.
Holding in the lying position between the knees, the Pilates ring, the upper back rises. At the same time hands are located along the trunk. This method can be called weighting the press. During the session, the body needs to stay at the highest point and freeze.
From the prone position, when the ring is fixed between the knees, it is necessary to perform 5-15 spins of the spine upwards. At the same time, the body rises, and the hands reach for the knees. It looks like a standard press exercise, but with a complication.
. Every beautiful girl dreams about beautiful oblique muscles of the abdomen and about the ideal press. To achieve the desired result, you need to perform a simple exercise.
It is necessary to lie on the floor and fix the ring between the palm of the right hand and the inside of the left thigh. During exhalation, you should lift the pelvis and gradually neck and shoulders. The elbow of the right hand should touch the left knee. Then, from the original position, repeat the action in the opposite direction. It is enough 10-15 times.
Greatly tightened the stomach after the exercises that are performed lying on it. To do this, you need to stretch your arms in front of you, and squeezing the ring, lift the top of the case. If you have a good physical preparation and the exercise seems too easy, raise also the legs synchronously. You can pinch the ring between your ankles.
Tip! Pilates is useful for women. It helps to develop an ideal posture and to find seductive shapes of a figure. The ring accelerates the process and enhances the effect of training.
The female ass and thighs can drive a man mad. But only the taut and sculpted parts of the body really deserve attention. To get proper attention from the opposite sex, perform exercises with the Pilates ring. It's simple, cheap and does not take long.
Fitness trainers distinguish three best exercises for hips and priests:
- Lie on your back, bend your legs and spread them slightly wider than the level of your shoulders. Hands stretch along the body, and the ring is clamped between the knees. Berries need to be slowly raised during inspiration and lowered on exhalation. For best effect, repeat the exercise 5-15 times.
- The inside of the thigh is perfectly pulled up during the exercises from the "lying on the side" posture. With the right technique, the ring is clamped between the ankles. Next, you need to try to overcome the resistance of the ring and the upper leg, raise the lower one. Repeat the exercise can be up to 10 times for the visible effect, and then change the leg. If the exercise is easy, raise the arm as well while raising the body.
- You can strengthen the pelvic and hip muscles with a simple exercise. To do this, lie on the floor, bend your legs in the knees and place a Pilates ring between them. On inhalation, it is necessary to raise the upper back without the help of hands, but only resting on one's feet. To enhance the positive effect, stretch the elbow of the right hand to the left knee and vice versa. Alternate the exercise 10-15 times.
. In order for the butt and hips to look tempting, do not forget about squats. But complicate the usual exercises with the Pilates ring. It can be clamped in the hands or between the knees. Act immediately to different muscle groups.
Tip! Pilates ring can be used at a convenient time, even without leaving the TV.The main thing is to feel, as during exercises muscles strain.
How to use the Pilates ring to tighten the pectoral muscles?
Pulling up the pectoral muscles is especially important for women who breastfeed. It loses its former forms and becomes slightly saggy. Miracle means for breast augmentation do not fit. Correct the situation will help only sport. With the Pilates ring, the exercises look like this:
- Become in the classical Pilates rack. That is, strain the press, raise your hands to the level of the chest, dilute the elbows to the sides and relax your shoulders as much as possible. At this time, the ring is sandwiched between the hands. Slowly squeeze it and at the maximum stress point remain a few seconds. On inhalation, the simulator should be released. It is enough 5-15 repetitions.
- To become exactly, strain the press, raise your arms above your head. Keep your shoulders relaxed and slowly squeeze the ring. Repeat exercise 5-15 times.
- Stay in the classic pilates stance with a tight press and relaxed shoulders. Legs shoulder width apart. The hands that squeeze the ring are wound behind the back and down.
- Effective strengthening of the center of the body, shoulders and chest occurs from regular exercises with a ring for pilates. To properly perform the technique, you need to become straight, draw your stomach and stretch your crown up. The legs are located in the "Pilates" position. The basis of the palms should be to hold the ring so that it is straight in front of the chest. In this case, the elbows are turned outward. During exhalation, the ring should be compressed as much as possible. It is enough to execute 5-8 times. The main thing is not to sag and control, so that your hands always remain on the same level.
Advice! During pregnancy use a ring with low resistance. You do not need to apply a lot of force, so you will remain in perfect physical form even after childbirth.
feedback on the effectiveness of the ring for pilates
Lisa, 18: «was immediately before the discharge is necessary to reduce the waist by 4 cm to get into dream dress. The Pilates ring helped me get rid of unnecessary cm in just three weeks of regular exercise. "
Irina, 25 years old: "I used a Pilates ring to tighten my chest and strengthen my chest after feeding the baby. Since there is no money for the implants, it is necessary to restore the form urgently, to do the recommended exercises at the time when the baby was sleeping. In just a few months, my breasts began to look even better than before giving birth. "
Anastasia, 32 years old: "My calves on my legs are too big. Did exercises for the feet on the Pilates ring. I felt how they strengthened and acquired a new beautiful form. "
Irina, 45 years old: "I always try to keep myself in good shape, but with age I noticed how the skin on my arms starts to sag. The Pilates ring became my real salvation. By the way, I did not do it regularly. "
Oleg Evgenievich, 35 years old: "I was forced to engage in the Pilates ring for my wife, promising that my beer belly would be gone. I, however, after several classes began to feel the changes in the press area, but abandoned the load in the summer. In winter I often stay at home, probably, I will resume. The effect was the same. "
Masha, 15 years old: "I often participate in school competitions in running for a distance. And always take 2-3 place. I was sick of it and I, on the advice of my mother's acquaintance, bought a ring for Pilates. At the previous competitions I won first place. This means that the legs have really become stronger and more enduring. "
Advice! You should not treat the Pilates ring as a full-fledged simulator. He acts as an addition to the main sports activities.