PILATES

What is the method Pilates?

The method Pilates is a form of exercise that combines the flexibility and the exercises to strengthen the musculature, with the conscience on the own body, the breathing and the easing. The exercises are based on certain bosses of movement who carry out with the muscles of the abdominal wall and of the pelvic soil, that they are known in the method Pilates as " the stable core" or base. These muscles also are those who provide a great stability.

Why Pilates?

To do exercise during the pregnancy is important in order to support a good muscular tonic and problems anticipate muscle skeletal. Correctly applied, the Method Pilates can be an ideal form of exercise to reach these ends.
During the pregnancy, the body of the woman is modified considerably, specially in some zones: the pelvis, the abdomen, the bosoms. Because of the special watery impregnation of the soft parts and for the presence in major quantity of certain hormones called progesterone and H.C.G (Hormone gonadotrofina-coriónica), the joints are more flexible therefore they can produce pains you will articulate: in the pubic sínfisis and in the joints sacred ilíacas, due to the gradual increase the pelvic diameter.
Contrary to the abdominal breathing of the yoga, Pilates needs a control of the diaphragmatic breathing, so that the chest is opened laterally. There helps which the mother relaxes and "opens" the chest. To learn to handle this technology performs vital importance, being one of the beginning most difficult of dominating.

CONTRAINDICATIONS

Hypothyroidism or hipertiroidismo
Hipertermia
Anemia
Sistematic infection
Extrme fatigue
Pain
Diástasis abdominal
Hiperthension
Incompetente of the utireni neck
Contracciones uterine
Excessive Obesity
Previous placenta
Delay of growth intrauterino
Diabetes
Cardiac Illness
Pulmonary Illness

EXERCICES

1. It(He,She) strengthens the legs and supports the flexible backbone. Put of foot with the feet opened in parallel at a height(the level) of your hips. Stoop a bit, as one sees in the photo. She presses your hands softly on your thighs, with the fingers appearing inside, in order that your shoulders are kept relaxed. She inhales air softly, arching all your back inside, from the neck up to the rump. She exhales and curls your back towards out, making it round. It repeat four times.

2. It(He,She) strengthens the legs and the pomp .Put of foot with the feet opened in parallel at a height of your hips and give a big step towards ahead. She presses the gluteo of the leg that is behind, supporting the hips to the same level. Put your hands on the back like see in the photo. Bled the leg that is ahead, supporting the knee more behind than the fingers of the feet. Be kept in this position during four breathings and contract the abdominal low muscles on having exhaled. The exercise repeats four times with every leg.

3. She strengthens the back, the legs and the abdominal muscles. Begin on a side with the leg of below doubled lightly and the arm of below(down) extended above of your head with the palm up. Support your another hand in the soil and the abdominal muscles inside to give you good support. She exhales and counts even three raising at the same time your arm of below the top part of your body and the leg of above. Later it, she countseven three while you lower them, inhaling. Do from two to four repetitions in every side.

4. It(He,She) strengthens the abdominal muscles, arms and shoulders Begin in the floor supported on the hands and knees and with your neck, back and thighs forming a straight line, as the photo shows. She contracts the abdominal muscles towards your backbone in order that your back does not arch. Support the shoulders on the hands and do a slow flexion, going down more or less to half of way towards the soil. She inhales on having gone down and exhales on having risen. You should repeat these exercise four times.