[ESP/ENG] Tonificando con Pilates Reformer PARTE I / Toning with Pilates Reformer PART I

With this Pilates Refomer class you tone up from your brain to your feet, I'll tell you why later on. The class has a duration of 45 minutes, so I shared it in two parts... Pilates as many know, is a method of physical exercise created by Josef Pilates in the early twentieth century and consists of Contrology as it was initially called this method, and is nothing more than the control you have of the Core or mansion of power, through intercostal breathing.

This method is integral because it does not speak of muscle groups but of a whole ... when for example you are exercising the legs, in this movement the muscles of the core, buttocks, calves, hamstrings and others are integrated ... even the brain comes into operation because when receiving the order of movement of any part of the body, reflexes are activated.
It is adaptable because it can be performed by any person at any age, regardless of their physical conditions, remember that this method was improved by Josef Josef when applying it to wounded and maimed people from the battlefields of the first world war and perfected it by giving classes to the dancers of the theaters of New York, from there comes the iconic first position of Pilates, which is to place the feet in a V by putting the heels together, widely used in classical dance.

It has postural awareness, breathing, concentrated and creative effort. In this context the Pilates method is an excellent postural corrector, having permanent awareness of breathing, resulting in the alignment of the spine and core control. In Pilates it is not necessary to perform repetitive series of an exercise, since, by having control of the breathing, the Core and knowing the execution of the exercise, the movement will flow with concentrated, creative and harmonious effort.
With 7 to 10 repetitions of each exercise is enough. Here the slogan is: Quality before quantity and speed.

Exercises 1 to 5:

This series of exercises last 10 minutes and are useful for warming up at the beginning of the session,
It is very important that you incorporate the correct technique of these exercises
It is very important that you incorporate the correct technique for these exercises, as they will serve as the basis for the rest of the method.
The barbell pushes can be performed with various types of supports.
If you observe well, you will notice that every so often I change the support of my feet on the bar and with each position of my feet on the bar.
the bar and with each position of the feet, the position of the leg, hip and spine also changes.
also changes. So with each of these positions the muscular work will be different.
different.
It is important to try to use all the supports and the different positions, in order to make sure that the muscular work will be as good as possible.
the muscular work will be as complete as possible.
By varying the supports we will also produce a much richer proprioceptive stimulus.

⭐ Metatarsal foot support:

Characteristics:
-This type of support increases calf contraction. Which favors the
stimulus for venous return.

• We must pay attention when performing the extension of the legs, as it
  also increases the lumbar lordosis, to keep the spine in neutral, we must increase the abdominal work (or help the abdominal work).
  increase abdominal work (or help with a retroversion of the pelvis).
• It is more unstable.
• It allows us to perform exercises using the ankle joint.

⭐ Arch support of the foot:

Characteristics:

• It is more stable.

⭐ Heel support.

• These foot supports: Metatarsal, plantar and heel, can be performed in different parts of the bar.
• parts of the bar:
• Feet in the center of the bar and hip width apart.
• Feet in the center of the bar and shoulder width apart.
• Feet resting on the end of the bar with toe support
• Feet resting on end of bar with heel support
• At the end of the bar with external rotation and heel support, with internal rotation and toe support
• internal rotation and toe support
• In first position with toe support; First position with heel support.

From the outside any observer would say that these are very quiet and boring exercises where apparently no effort is made, but this is not the case. By having breath control, the force of the thrusts comes from the middle part of your body that goes from the neck muscles to the muscles at the base of your spine, which makes you feel the tension, contraction, coordination and elasticity of the muscle group you are exercising.
It is important that all the time you keep your palms on the sides of your body, this makes your scapulae remain well positioned on the bed which will keep your chest open. Little by little you will get used to having your scapulae backwards, which when you are in an upright position you will notice how the alignment of your spine improves and therefore your posture.

Exercise 6 to 12

Dorsal decubitus, MMSS extended to the sides of the trunk (resting on the stretcher), head and neck in the midline. Both MMII flexed at 90° (hips and knees).
Feet in plantar flexion holding the bands.

⭐Execution:

• Inhale in starting position, begin exhaling extending legs until reaching the bar. Hold the position until you finish exhaling. Return to starting position by breathing in.
• In dorsal decubitus: during hip flexion, the sacrum and the gluteal area should not lose contact with the stretcher.
  the sacrum and the gluteal area with the stretcher; in hip extension (when the legs descend), the
  the lumbar area should not lose contact with the stretcher.
• The movements to be performed with this element involve the hip joint in almost all the exercises.
  the hip, knee and ankle joints in almost all the exercises, so it is important the alignment of these three joints when performing the exercises.
  alignment of these three joints is important when performing the movements.
• Exercises involving the extension of the lower limbs forward and downward will produce an anteversion of the lower limbs.
  down will produce a pelvic anteversion, increasing the lumbar curvature,
  producing an excessive load in this area. To avoid this, we must take into account
  Keep in mind:
• Exhale at the moment of the thrust, performing a
  Exhale at the moment of the push, making a contraction of the abdominals.
• Perform a pelvic retroversion, exaggerating the care of the lumbar area.
  the lumbar area.
  As greater control of the movement is acquired, this retroversion
  control of the movement, this retroversion decreases,
  until the exercise is performed in a neutral position.
• Coordination and chaining exercises are performed (different movements in the same exercise).

Exercise 13:

Stretching with bands and elongation.

Greetings to all my dear and beautiful community of Full Deportes, it is a pleasure for me to be with you again, offering the content of this exciting topic for me as is the Pilates method. Which I hope will be to your liking. Waiting for your nutritious comments, see you in Part II of this content, a big hug full of blessings for you!!!