1. Alignment – You need to maintain proper body alignment.
2.ROM (range of motion) – by the way, this is completely absent in traditional Pilates, but you need to make the target muscles move in the correct range of motion.
3. Rhythm – Effective rhythm, we do very slow movements, get rid of pure exercise considerations, well, imagine 3-2-1.
4. Tension Time – (TUT) involves controlling the speed and rhythm of the contraction (muscle shortening) and extension (muscle lengthening) phases of movement. It refers to the duration of time the muscles are stressed or work under load with each repetition of the exercise.
5. Resistance – This means that over time, you start to add a little bit of resistance. You can make the workout more challenging and keep your body adapting.
6. Flow – Steadily and continuously moving forward or outward. The key to a great workout and classroom experience is how we keep the class in constant motion and perform the exercises. Flow = Results.
The importance of breathing
Maintaining proper breathing during exercise ensures results in many ways. First, the muscles get oxygen, making it
We are able to work at our best. Second, good breathing releases unnecessary tension. Finally, exhale hard
It can enhance the engagement of the abdomen.
In general, breathing provides the body with nutrients, increases lung capacity, which increases endurance, and removes poisons from the body
Plain and waste.
The goal of traditional Pilates is to build a technique that releases unnecessary tension but helps activate the abdomen, especially the transverse abdominal muscles
breathing.
Analyze breathing
– On exhalation – the ribs are pulled down, the spine is slightly bent.
– When inhaling – the ribcage opens and moves outward, while the spine is extended.
Correct breathing position and technique
We breathe into the chest cavity and the back of the lungs. This allows the involvement of the transverse abdominal muscles to be maintained throughout breathing and to use the lungs most efficiently.
Breathing techniques
Inhale through your nose
Exhale through your mouth with a sigh.
Avoid-
Blow or purse your lips, hold your breath and inhale the air into your abdomen.
