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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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#

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

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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💪💪

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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 🙌

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Better late than never...

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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...

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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.

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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#

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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

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Dare to choose challenges and be confident in yourself 🙂

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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

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

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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#

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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#

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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✔

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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 🙂