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.…

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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.…

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We often hear talk about the need to breathe properly, because breathing is the first action in life and the last, we know that breathing begins and ends our life.…

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“The structure meets the function” Leopold Buske.

Can changing a function change the structure?

Everything is possible if you set a goal and follow it. Having received a specific global task, all structures and processes are instantly tuned to its solution in the most energy-intensive and safe way. The neural network sends signal commands and non-stop monitors what is happening through the proprioreceptors. Blood flow and energy exchange are accelerated, fluids are sent primarily to those families of cells that have the ability to quickly and efficiently solve the problem. Corresponding hormones are released, and the whole system is in a state of readiness for action to achieve the goal.

If the problem is familiar, then our body solves it reflexively, in the most successful way of all the previously tested. This happens quickly and often does not even require the participation of our attention – on the machine, using familiar routes and familiar patterns of both thinking and action.

If the task is new, unfamiliar – we may need more time and attention to search and build a way to solve it.

Buske wrote: “In the physiological scheme, function controls structure. In the pathological scheme, structure controls the function. ”

In a body with a wide range of diverse functions and a rich spectrum of mastered controlled movement in all joints, in 3 pure and many variants of combined planes, posture is balanced, confident, physiological, structurally proportional and natural. Such a person looks strong and courageous, confident and decisive, makes a motivating impression on others with his appearance and the effect of presence. Near such a person, others instantly feel his inner core, balance and harmony, calmness and powerful internal strength. This man always knows what he wants and how he will get it, he always achieves his goals, the whole world is at his feet, he is honest and fair, he is a leader by nature, he has amazing energy and charisma, others trust him and follow him intentionally or without even realizing it. They say about him: “He attracts”

Do you know such people? Have you watched them? Or maybe this is you?

Each of us can become what we want to be, as we see ourselves. Posture plays an important part in this. If you could become such or what you would like to be, how would you look? How would you feel?


Pilates classes open up a wide range of possibilities for the human body. During each training session, we perform movements in all joints, in all planes. This allows us to become aware of ourselves, our sensations within the body, and how we interact with the outside world. To realize our degree of rigidity or relaxation, to realize our physical capabilities of movement and thinking, to find new ways to solve the tasks. Understand your boundaries and comfort zone, learn to use all the richness of the variety of physiological natural movement, and then transfer all these skills to ordinary everyday life. Learning to better understand yourself, your true desires and feelings of self in space and interaction with the outside world.

At the first acquaintance during the starting lesson, the trainer conducts a visual diagnosis of posture and tests the stereotypes of functional body movement that are familiar to a person.

The trainer looks at the alignment of the talus, knee joint, the greater trochanter of the femur, the alignment of the upper aperture of the pelvis and lower aperture of the ribs, the location of the upper aperture of the costal rings and the mastoid process of the skull when looking at the body from the side. When viewed from the front, we look at the alignment of the legs, their support, the centering of the body axis and the symmetry of the right and left sides of the body.

The most important thing for us is how a person’s body moves in space and solves ordinary motor tasks: flexion and extension of the spine, lateral tilt, rotation, alignment of legs when squats, support when lifting one leg or lifting on socks. We look at the shoulder-scapular rhythm in dynamics with the movement of the hands. We look at mobility and stability in the joints. We look at motor control in solving global motor tasks throughout the body. We look at the functioning and balance between (according to Myers) the Superficial Frontal line, the Superficial Back line of the body, the turns of the Spiral line, the Lateral lines. Does the person use the Deep Front Line for support, stability and good posture.

This is an important starting point for the start of the training process. Indeed, in order to understand WHAT exactly and HOW should be changed, it is important to determine WHAT ALREADY IS at the current moment.

After testing, goals, objectives in the short and long term, and steps towards their solution are determined. It determines what we will pay attention to in the first place. A detailed plan and program of the training process is drawn up.

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