PILATES NA NAPRAVAH

INDIVIDUALNA VADBA NA NAPRAVAH

Individualna vadba je namenjena osebam, ki želijo izkoristiti kar največji učinek pilates metode. Individualna vadba je odličen pristop, tako za začetnike, kot tudi za najbolj izkušene osebe. Pred začetkom vadbe skupaj z učiteljico določite svoje cilje in želje. Prva ura vključuje podrobno analizo vašega telesnega stanja, saj lahko le tako sestavimo najboljši program posebej in izključno za vas. Z rednimi individualnimi urami zelo hitro vplivate na moč in gibljivost svojega telesa. Ure potekajo na pilates napravah: reformer, tower, chair, arc, barrel in orbit.

SEMI-INDIVIDUALNA VADBA ALI SEKVENCA NA NAPRAVAH

Semi-individualna vadba na napravah je vadba za 2 osebi, namenjena tistim, ki bi želeli vaditi v družbi svojega prijatelja ali partnerja oziroma druge osebe. Imate možnost izbire klasične semi-individualne vadbe, kjer vsaka oseba izvaja svoj program vadbe, pod konstantnim nadzorom in ob pomoči inštruktorice pilatesa (vodi Céline Louis), ter možnost izbire semi-individualne sekvence na napravah (vodi Sabina Remškar) pri kateri obe osebi istočasno izvajata enako sekvenco vadbe. Sekvenca ostaja enaka mesec dni (z variacijami v vajah), nato pa se spremeni, s čimer svojemu telesu zagotovite nov izziv in konstanten napredek. Obe vadbi potekata na pilates napravah: tower, springboard, barrel, chair, orbit, itn.. Izbor vaj omogoča harmonično krepitev vseh pomembnih mišičnih skupin telesa in vsebuje vaje za noge, zadnjico, roke, trebušne in hrbtne mišice.

KROŽNA VADBA NA NAPRAVAH

Krožna vadba na napravah je ura vadbe za maksimalno 4 osebe, ki krožijo od ene do druge pilates naprave. Pri vadbi uporabljamo reformer, allegro reformer tower of power, exo chair, arc, ladder barrel ter orbit, včasih tudi valj ali veliko žogo. Je odlična vadba, saj so vaje prilagojene vsakemu posameznemu učencu. Za krožno vadbo na napravah je potrebno poznati principe pilatesa ter posamezne naprave, zato je pred udeležbo na takšni vadvi potrebno opraviti pet individualnih ur na napravah (uvajalni paket).

Ure individualnega, semi-individualnega pilatesa in krožne vadbe potekajo po urniku, ki je predhodno dogovorjem z vami. Glede izvedbe se povsem prilagodimo vašim željam.

Za več informacij o prostih terminih nam pišite na info@pilatesljubljana.si ali nas pokličite na 031 276 848.

OGLEJTE SI VAJE

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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.

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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.

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The complete roll, a fun slow motion exercise to work on core control and posterior muscle chain. I love the playfulness of it, though I'm too serious on the video😉. Try the first part with legs and arms wider apart then you'll be able to reduce these distances. Avoid to push the floor away to go on your vack again after you roll on your belly and bend your legs. Let me know which part of the exercise was the most challenging! Enjoy moving🕺🕺 #somapilates#pilatesljubljana#pilates#roll#corecontrol#enjoymoving

9

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Dare to choose challenges and be confident in yourself 🙂

13

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For all plank lovers😍. the pilates chair exercise one arm push ups. ✔core stability ✔oblique sling system ✔abdominals ✔back muscles ✔pectoral muscles We love this💪💪🕺 Enjoy moving😉 #pilates#somapilates#corestability#enjoymoving

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An example of full body exercise: ✔ core ✔ back, ✔ legs ✔arms. Play with changing the speed of the variations to challenge your core stability and balance.👍 Enjoy moving🕺🕺 #pilates#somapilates#movement#fullbodyexercise#stability#enjoymoving

5

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Keep moving on a daily basis, not just exercising. #pilates#somapilates#keepmoving#movement# health#enjoymoving

13

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A very nice sequence on the reformer to work your inner legs and external hip rotators, seen at Pilates on Tour in a reformer class of Portia Page👍👍. Strengthening your side leg muscles helps rebalance your pelvis. Work from your core out as usual😀🔆 Enjoy moving🕺🕺 #pilates#reformer#somapilates#hipadductorsandabductors#love the reformer#wholebody movement#enjoymoving#

5

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Planking on the ball and having fun. These variations target the back muscles. Three key cues here: ✔breathe tri-dimensionnally ✔activate your deep core muscles ✔elongate your spine and whole body, reaching reaching reaching Enjoy moving!🕺🕺 #pilates#somapilates#swissball#plank#back strength#enjoymoving#

6

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The little airplane🛩🛫🛬 from Blandine Calais Germain's method No risk abdominals, followed by Pilates exercise Dead Bug 🐜on the ball. Both are very good ways to train your pelvic stability- which means deep and superficial abdominal muscles. Do not underestimate the importance of breathing💨💨 in those exercises, as only proper full tri-dimensional breathing enables you to create enough intra-abdominal pressure to stabilize your spine in an efficient way. this is the key🗝 to a proper stabilization strategy✔

10

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Finding the strength to believe in yourself can be difficult for some of us but it is undoubtfully life changing and rewarding 🙂

5

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Arm work with the pilates springboard😀💪💪🏋️‍♀️...but not only about arms... A good example of how to counter the effect of your office/sitting/ computer time. The first move also strengthens your back between the shoulder blades while the second variation focus on your biceps and elbow flexors. For both exercises keep you alignment= work on your posture👍👍, be stable=work from your core, bend your knees in a squat=work your legs/quadriceps strength 🔥🔥🔥 kind of all in one.... Enjoy moving🕺🕺 #pilates#somapilates#armwork#springboard#allinone#enjoymoving#

7

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A collection of bridges to add to your routine so that you strengthen your gluteal muscles🤩🤩😋 Gluteal strength is very important for a healthy back👍👍do not hesitate🤗 Enjoy moving🕺🕺 #pilates#bridge#somapilates#glutealstrength#enjoymoving#

8

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How good do YOU want to be? 😉

9

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Swiss ball you did it again:) Make sure you that you can do a proper plank without the ball before trying this one🙂🙂. Push into the floor to stabilize you shoulderblades and avoid collapsing your sternum toward the floor. Use your deep and superficial muscles to ensure your spine is protected and pull your knees to your chest while breathing out. Pike at the end of the sequence with your pelvis high up😋👍👍 Enjoy moving🕺🕺 #pilates#plankonswissball#somapilates#abdominalstrengthening#plankandpike# enjoymoving#

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In a month or two you are going to wish you started today! 🙃

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High kneeling arm work on the reformer is a perfect way to check your core stability🤗 Pulling with your arms works the back of your shoulders and arms and also helps fighting the rounded forward posture from too much sitting in front of computers👩‍💻Adding rotation allows to give an extra focus on spine and rib mobility as well as on your obliques abdominals😌.This is one of my favorite exercise to cultivate presence in movement 🧠🧠🧘‍♀️ as you'd fall forward the second you do not pay attention to your posture and core. The beauty of the connection between mind and body is expressed in a graceful flowing movement. I Love to see that on the persons I work with❤ Enjoy moving🕺 #lovepilates#gracefulmovement#flow#kneelingarmworkfacingback#somapilates#mindbodyconnection#enjoymoving#

9

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💪💪 Happy Monday friends, let’s do this!

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One arm push up variation on the chair, or another very good way to build strength and stability in your core and oblique slings 👍👍This exercise is a good example of how pilates leads you to full body integration😍🤩Aim for stable shoulder that stays in line with the other one as you push the pedal down. Check your shoulder blade: using your serratus should help you keep it steady😉 And of course: keep the pelvis and low back from moving as you lift your leg. Think lengthening your leg away from the pelvis and pushing with the crown of your head like an angry little( or big if your prefer!) bull🐂. Enjoy moving #pilates#exochair#somapilates#pilatesljubljana.si#onearmpushup#angrybull#corestability#obliquemyofascialline#shoulderbladestability#

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You are whatever you let yourself be! ✨