Balanced Nutrition and Pilates

PILATES VS AND POWER TRAINING
CAN PILATES LESSONS REPLACE COMPLETE POWER TRAINING? No - if your goal: - the podium of the championship in bodybuilding and fitness or other similar competitions; - significant muscle volume,…

Continue reading →

Pilates exercises - is the alignment of the whole body
The basis of this principle is the optimal distribution of loads on the musculoskeletal system (OA) under the influence of gravity. With the optimal position of the ODE, the joints…

Continue reading →

Do not leave varicose veins without attention
Varicose veins are a common female problem. If you want your legs to look great and your health not to be in danger, take care of the health of your…

Continue reading →

Post-Travel Stress Exercise

1. Breathing lying on your back.
Relax while lying on the floor. If necessary, lay a rolled towel under your head. Exhale. Start taking a calm breath in 8 counts. And the same exhale. Gradually stretch the respiratory cycle, counting to 9, 10, etc. Aim for 16 breath counts and 16 breath counts. Do not push yourself. Elongation of breathing should relieve stress, and not vice versa. If you can’t follow the recommended scale, just breathe quietly while stretching your lungs.
2. Rotation of the feet and wrists.
Draw circles with feet and wrists with maximum amplitude. This can be done while lying, sitting, standing – as you like best.

3. Circles nose on the ceiling.
Lying on your back, imagine that you draw with a long nose circles on the ceiling. Repeat 10 times in each direction, gradually increasing the amplitude. You can also write numbers or letters on the ceiling – not so important. The main thing is to relax the external muscles of the neck, relieve tension in the throat and activate the deep muscles along the Continue reading

Kegel exercises

Keeping the upright position, press the spine firmly against the back of the chair. Spread your pelvis and head in opposite directions. Position the pelvis clearly in the center of the seat, distribute the pressure evenly on both sides of the pelvis. Feel the pelvic floor area. Inhaling, relax the “bottom of the basket”, as if lowering it onto the seat, exhaling slowly, raise the bottom of the basket up the spine to the navel. Relax again. Perform 10 times.
The purpose of the exercises: to ensure blood circulation, prevention of swelling and back pain.

Spinal movements Continue reading

Exercises for abdominal muscles

Keeping the position described above, feel the muscles of the pelvic floor. Inhale, relax the lower abdomen, exhale pull the lower abdomen to the spine, as if fastening tight jeans. Do not forget to stretch the crown up. Repeat several times.
The purpose of the exercise: to unload the lower back, to ensure blood circulation in the pelvic area.

Long sitting position.
Boarding the aircraft is completed, luggage is safely perched on a shelf, sitting in an armchair. It will take a long time to sit. Even 1 hour is not enough, what to speak of a 10 hour flight.
Measurements of the load on the intervertebral discs showed that, if improperly positioned, this load is Continue reading

“Survival Strategy” in long flights with Pilates

The last few years I had to spend a lot of time on airplanes, quite often flights were long (8-10 hours) and at first I carried them quite hard. And this is considering my good health, relatively young age and high level of physical activity. While traveling, I watched people and myself, and as a result I developed a not complicated “survival” strategy in a long journey.
We begin by considering the basic tests that the body undergoes during the journey, turn them into Pilates exercises and hone the skill of conscious stay in the body.

1. Dress code Continue reading

One meeting – two different experiences

Willow Mazzoleni:
If someone tried to explain to me what I should expect from my first meeting with Mary Bowen, I would never have believed it. So it is, and to this day, it is something like a journey through its own back streets.

I first met Mary at her Workshop in Zurich on how to “free the spine” and “Pilates plus Psycho”. Her unusual way of showing respect for the needs of the body, by releasing all its parts along its entire length, was directly related to me. From the very first meeting, I saw how much we need to allow ourselves to RELEASE so that the Pilates technique begins to work miracles. In just a few minutes, Mary changed people’s postures with the right, in a word, the right touch or just the right intention. How she succeeded was a real mystery for me, and it became interesting for me to learn more about all this!

A year later, from the first meeting with Mary, my friend, Katya Smirnova, invited me to share my experience – to work together for three days under the guidance of Mary Bowen at her home in Northampton, USA. Then my Pilates got involved in something that I would not believe existed. Continue reading

Fitness club classes
To achieve good and stable results, it is recommended to perform exercises regularly, at least once or twice a week. It is difficult to expect a quick disposal of extra…

...

Interview with Disciple Educator of Lolita’s Legacy ™ by Ekaterina Smirnova
Ekaterina, in 2014 you received the status of the official Disciple Educators of Lolita’s Legacy ™. Ms. Lolita San Miguel has granted you the honorary right to teach and conduct…

...

Gym Activities
The gym attracts many, both beginners and professional athletes. As a rule, people starting to practice want to immediately see the result of their work. But, as practice shows, the…

...

Causes of burnout
Speaking about the reasons, in general, three areas are distinguished. This is an individual psychological area when a person has a strong desire to surrender to this stress. The second…

...