Based on the balance of our body as a whole, mental concentration and breathing, is a technique that, once learned, does not require too much effort to keep your body healthy and fit.

The Pilates method offers us the chance to win health and strengthen our bodies. According to Mabel Cabrera, coach of the Pilates Foundation, “working from the deeper muscles to the more peripheral.” Can also be useful when dealing with problems of the spine, so frequently by poor postural education that exists today.

That is why this method “is fully integrated into rehabilitation programs in countries like U.S. and UK,” says the expert. Following this, Cabrera suggests, “Are especially favorable for persons who sit for long periods or who have some type of orthopedic, neurological and chronic pain.” However, these exercises can be practiced by people of all ages and do not require special physical ability.

One of the principles of this technique speaks of the fluidity and precision of movement, which is acquired with practice. Well executed, in addition to helping the muscles, is able to “help loosen the joints and even improve the coordination between body and mind,” says the coach.

But if something especially noticeable benefits of this method is in the “strengthening of the abdomen, arms, legs, buttocks and back,” says the specialist in Pilates, which is reflected in postural correction. Even if you persevere in training, exercises end up giving the person who practices a “definite and stylized appearance in the muscles, rather than rounded or grow in volume, as may occur with the weights, elongated profile, “says Mabel Cabrera.

With this in mind, it can become the perfect way to shape our shape aesthetically, as they manage to achieve some of the aspects that define this body ideal that all women have in mind, namely, “a shapely waist and an arms and legs toned, slim, well-defined “details the expert.

Although it is shown that regular exercise helps us feel better about ourselves, most of the time, either for lack of time or desire, we leave the physical activity side, which takes its toll on our health and silhouette . However, the coach of the Pilates Foundation says that “regularly attend class two or three times a week is enough.”

In these classes, is essential professional supervision shall examine the case of each client to suit your needs. Generally, in each session “slow and controlled exercises performed by a preset program,” specifies Cabrera, who adds that you can practice with “very specific machines or on the floor, and both individual classes and in small groups “.

The results will be visible in a short time, and collected, especially in our strength, our way to walk or sit and, eventually, a better overall appearance.

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A common example of problems in the wrist support usually falls out and causing the fracture of the scaphoid. This type of injury requires many times the need to perform an osteosynthesis, which is a surgical procedure in which a nail is inserted to attach the bone.

After the recovery time after surgery is necessary to start working the wrist gradually to recover the maximum possible mobility.

At first we should do these exercises under the supervision of a healthcare professional, which will be who set the workload according to which time the patient is recovering.

The first exercise is to put your hands in prayer position and lower it slowly but pain. In this type of injury pain is a sign to avoid.

The following exercise is a passive stretch which is the wrist flexion progressively. Ideally, hold the stretch at least 15 seconds. Avoid any kind of pain.

Here we see another passive stretch but in this case the opposite movement, ie, extension of the wrist. Similarly, we must avoid pain.

The next thing is to take a stick-shaped object for extensions and curls in a controlled manner. Try to find the increase of range always avoiding pain. With the same purpose as in the previous year now will make lateral movements of the wrist.

The last exercise is to do with empty hands and extended pronation and supination to work the range of movement.

So far the first part with exercises to increase joint mobility. In the next part we will see how to work mobility by introducing a ball.

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If what you want is to stay in shape, lose weight and improve your health, you have several avenues to explore. One of them is exercise, and on many occasions since this blog we talked about the importance of exercising regularly and consistently, avoiding the ups and downs and those four or five days that you take “vacation”, which actually do nothing that hurt your continuity.

However regular exercise is not the same as doing regular exercise. When you have a constant workout counterpart in reality you are doing more exercise will not be able to see results. What are the problems of this? The comment below.

If your workout routine has become constant, regular and perform the same exercises every day, inevitably your body will adapt to it. I exercise regularly, but you will not see concrete results that will encourage you, because after three or four weeks your body gets used to the routine and accomplishes the goal by less effort and less fat burning.

It is therefore important to vary your exercise routine every day. Inserts a day with another different exercise (either in case of aerobic or anaerobic exercise), and attempts to work a day certain areas of your body and one day another, so as not to fall into the same routine every day.

Remember that hard work and perseverance alone will not do anything unless the guides at the back with a little intelligence and optimization.

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The workout routines can do in a gym or at home, do not change significantly between men and women. Besides the differences of strength, women use a little less weight and do fewer repetitions of exercises differences spend more than anything for the objectives that each proposes.

So most men who exercise for toning muscles and greater strength and stamina, while for women workout routines most chosen are those carrying a body aesthetic enhancement.

Fighting tenderness in the arms and abdomen, buttocks and thigh are some of the objectives pursued many women to begin a program of physical exercise and in most cases results are achieved exceeding targets. You get a healthy body beyond the question of aesthetics.

Exercises to strengthen abdominal muscles. Lying back on the floor with hands behind his head and supporting his chin on his chest, shoulders off the ground by raising and flexing the trunk forward. The movements are short and rather slow and with your knees bent to prevent low back injuries. Ideally, start with very few repetitions, about 3 sets of 10 each, to be increased to the extent that we continuing.

To achieve a strong tail. It is advisable to do so on a mat or something soft to support your knees on the floor. Four-legged position, always with the back parallel to the ground and firm abs, raise one leg as high as you can slowly return to their place. First one leg and then the other. About 3 sets of 15 for each leg is a good number to start.

The elongation is as important as the exercises themselves, have to stretch and lengthen tight muscles before and after each workout.

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Joseph Pilates invented about 600 different exercises to develop this technique. But he made a compilation with the fundamental exercises in his book “Return to life through the Contrology”, explaining 34 basic postures that featured photographs of himself performing the exercises.

Today, many schools have been established in the leading Pilates is practiced, in part, that the original method developed by Joseph Pilates was a little distorted. While staying true to the invention of many associated with the Pilates exercises has led to perform a medley of teachings which, though resembling the original method, have led to changes in the way of making art. But then detail a series of basic exercises of Pilates:

• Corkscrew: The corkscrew we have to start lying on your back with legs straight up toward the ceiling. The arms, however, remain stretched but next to the body while resting your hands should remain firmly on the ground. Thus, there will be circles with legs close together around the waist. Thus, not only work your abs, but also the arms, back and waist.

• The Joker: This exercise must begin with the body bent slightly, keeping your thighs and stuck one leg bent, while the other has to be stretched. So we have to go knocking the body slowly, but holding the leg up.

• The seal: To run properly we must sit with your legs bent and knees far apart, but keeping both feet together. Thus, we subject the feet with his hands, placing below the hole that lets us bend the knees and spine, slightly raising the feet above the ground while maintaining balance. So, we shot back, without ever supporting the head, and returned to the starting position.

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Aerobic dance has evolved since the 80s and now is attached to the step. The aerobics classes are accompanied by a platform that is going up and down the pace that aerobic exercise and music mark.

The Step is a dynamic rise and fall of a platform. Includes a wide variety of patterns or exercises that develop with the music. The Step and stair climbing exercises are not new to the field of physical training, however, implementing it in a fitness class such as aerobics is more recent.

Step class offers an aerobic workout to the intensity of a class of high-impact aerobics. It also allows people of different weight and level of training to do so at their own pace, at the same time and in the same environment. The Step also offers a combined cardiovascular work simultaneously with the conditioning benefits of a training program with load.

How to Step?

There are a number of guidelines to maintain proper posture when doing step:

* Shoulders back and relaxed, chest lifted.
* Kneeling loose avoiding hyperextension of the same.
* Avoid hyperextension of the lumbar spine.
* Avoid excessive tilting forward trunk flexion.
* When going up the step, point the center support the platform.
* Step on a platform with the entire sole.
* Coming down, heel supports the foot properly before taking the next step.
* Do not make leaps from the step to the ground, always falls gently.

Thus, the step gets boost the benefits of aerobic exercise and break the monotony of aerobics classes.

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