PILATES NA BLAZINI

 

Vadba pilatesa na blazinah je najbolj popularen način izvajanja pilates vaj. Na ta način v prijetni in sproščeni družbi okrepite in raztezate svoje telo. Pilates na blazinah je namenjen vsem – od začetnikov do naprednih učencev. Med uro se osredotočamo na vse velike mišične skupine. Vaje izvajamo v različnih položajih, včasih tudi s pomočjo pripomočkov, kot so pilates žogice, valji, pilates krogi in elastični trakovi. Ob prvem obisku boste izpolnili tudi osebni vprašalnik, v katerem boste opisali svoje potencialne težave, saj bomo učitelji na ta način lažje prilagodili vadbo vsakemu posamezniku.

Začetek nove sezone vadb pilatesa: 9. september 2019      VPISI ŽE POTEKAJO!

Za prijavo v skupino nam pišite na info@pilatesljubljana.si ali nas pokličite na 031 276 848 (Céline).

PILATES + RELAX

Ta vadba je idealna kombinacija za osebe, ki si želijo okrepiti svojo telo, hkrati pa si želijo tudi globinske sprostitve.

Pilates + relax je prav tako vadba pilatesa na blazini, ki vključuje vaje za  vse velike mišične skupine telesa, ob koncu pa bomo telo in um sprostili z regenerativnim položajem, ki izhaja iz metode Relax and Renew, ali s sprostilno dihalno tehniko. Vadba poteka 70 min.

OGLEJTE SI VAJE

5

0

In these coronavirus times, we will be reminded on this thruth even more. Movement in one essential aspect for health, whatever you choose, be it pilates, joga, walking or else. So as you read this get up and take a 5 minutes movement break. An example will follow very soon 🙂

4

0

This inclined low lunge with weigthed balls should be working your whole body quite efficiently:) ✅stay as low as you can when extending the back leg ✅ keep the lower bely in and up ✅check your knee alignment ✅pulse your arms back of your trunk ✅keep breathing in and out fluidly

15

0

Lovely spring for a quarantine, isn't it?

9

0

Bridging with soft ball under the top of the spine. Very efficient to strengthen the back muscles. The instability of the ball makes thes briges and one leg bridges very interesting:) 🦵🦵💪 #pilateswithsoftball#somapilates#bridge#onelegbridge#backmusclesstrength#

13

0

It's never to late to go for what you really want 🙂

9

0

Let's strengthen your anti slumping-forward over-your-computer/desk. You'll feel your top arm muscles too by the way... in combination with next exercice it is a very efficient way to improve your posture and thus be more balanced👍 ✅ First lean forward from the hips drawing the lower belly in to support your spine( you could also sit on a chair) ✅ Bring your arms up( holging 500 gr in each arm will be enough for a start believe me...)your elbouws are out and slightky bent ✅ Bring your hands back over your head as much as possible ✅ Keep your arms there and nmbring your elbows even further back, it will not be a big movement but you'll feel this between the shoulder blades ✅ Slightly lower your arms down, but just slightly please ... Repeating 5 times is already a lot on your poor arm muscles! The second exercise is in a way easier focus on holding the arms back as you bend and extend the elbows.

7

0

#egghunt#easterbunny#happyeaster#

12

2

With the support of the pilates soft ball behind your back roll down lengthening the front and the back of your torso. Press your loeer back vertebraes inuo the ball. Be centered on the activation of your deep core, absorbing the lower belly in and up while maintaining length between you ribs and pelvis. Keep you pelvis stable as you twist to open you arm back. Use cans if you do not have weights at home:) #pilates#somapilates#softfball#weightedballs#

3

1

As you are stuck home and you can not exrcise at your gym💪💪, you might want to work out at home...it could be a bad idea to improvise props, as you can see here😉We DO NOT recommend this #quarantinesportisdangerousforyou#takecareofyourself❤#somapilatescanhelpyoustayfit#

10

0

You can trick your brain this way 🙂 #anticoronavirusmood#somapilates#smile#bettermood#

12

0

Strengthen the posterior rotator cuff (you can hold a 500 gr food can instead of the weighted ball-one of my client does this at home with a small jar filled with lentils.😉). The pilates ball under the ribcage provides a nice challenge for your stability, so make sure you are well aligned: 🔸️feet pointed and reaching away from the pelvis 🔸️hips stacked 🔸️both side of your abdomen are long 🔸️lower part of belly in and up 🔸️quiet ribs-no flairing, 🔸️long neck 🔸️chin away from the sternum-gaze forward 🔸️ keep reaching trhough the crown of the head When lifting the legs try to keep the ball as high as possible(which I do not on the video🥴) Do not forget to repest the exercise on the other side and find out which side goes better💪💪

7

0

Bird dog variations holding a small weighed ball ( or without it:), not so easy for coordination specially the last variation. Cues: ✅ Lengthen your spine ✅ Gently pull the lower belly in as if you'd have a string between both hip bones(or ASISes) and you'd like your belly to go away from the string ✅ Focus on stability of the trunk and pelvic stability rather than on height of the limbs ✅ Do not forget to breathe: your diaphragm needs to move to be able to fulfill its role in lumbar stabilization 🙌

8

0

Better late than never...

4

0

With all this holiday period spent siiting,slouching and maybe overeating, these back extensions will be more than welcome for your body. With or without weight...

8

1

8

0

Back leg work and core control with the springboard. I like the feeling of pull against which I need to slow down when raising the legs back up. The springs thus allow for strengthening using concentric and eccentric muscle contraction. This is why we avoid the "bulking" result and develop the "long and lean" pilates look.

8

0

I really love the exo chair for the versatility of the exercises and the possible combinations of arm and leg work together. Training a stable core and mobile periphery, creating length in your spine. #pilates#somapilates#corework#

7

0

Thoughts actually really influence your choices and decisions, sometimes not for the best, if they are limitative or judgemental 🙂 Work on seeing the positive sides of yourself and of people around you is much more rewarding than focusing on the negative.

7

0

Baby swans or how to create length in your extensions. Reaching out, creating axial elongation or dynamic tension is not always an easy cue to undrrstand but it so important in all pilates exercises. Imagine you want to push an invisible wall with the crown of your head while your toes are reaching for the wall behind you.