It is very important that you know the actual techniques of using a Pilates machine. Here’s the guide for Pilates Exercise for Beginners.
Instructions
Use a Pilates Reformer
1.Notice the sliding platform on the reformer, which is connected at its base to a series of springs. The springs are what offer you the resistance, which helps strengthen your abdominal core. The ideal reformer machine will have four to five levels of resistance.
2.Lie flat on your back with your feet resting on the foot bar. Your knees will be bent at a 90-degree angle since the platform will be nearly touching the foot bar.
Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWUwot8l
Use a Pilates Cadillac
3.Sit with your spine in a neutral position and your body facing the roll-down bar. Your hands should be lightly grasping the roll-down bar and your feet should be roughly 12 to 18 inches apart.
4.Pull your abdominal muscles in tight as you roll backward toward the bench. You should roll backward slowly, taking care to roll out one vertebrae at a time.
5.Inhale once your body is completely aligned with the bench. You should give yourself 1 to 2 seconds to rest and inhale before continuing.
6.Pull yourself up toward the roll-down bar, one vertebrae at a time. As you roll up slowly, be sure to exhale evenly while keeping your abdominal muscles tight and pulled in.
Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWV39H4n
1. Cadillac Exercises
o The Cadillac machine has a padded platform that attaches to a cage tower. From the cage tower various attachments connect to provide different workouts.
Laying on your back with your head near the tower rack, place your feet in the stirrups to pull against resistance. You can also sit on the platform with your legs extended toward the tower rack. Use the ropes attached at the top to roll back down toward the padded platform. These are resistance exercises utilizing your weight and the springs to help you build strength while increasing the length of the muscles through contraction.
2. Wunda Chair
o A Wunda Chair is a bench platform that has a spring-attached bar to it. When you workout on this Pilates machine, you push against the bar. This is done either sitting or standing on the bench. You may also lay on the floor.
Some Wunda Chair exercises are lunges where you step up to the bench, alternating legs. You can also sit with you back facing the machine and push down on the bar behind you.
Exercise Properly
• When using a Pilates machine, it is important to be consistent in how you do the exercises. You must maintain your focus while exercising to control your muscles and improve the efficiency of movements. At all times during your Pilates workout it is important to be aware of your spinal alignment and maintain proper posture. One of the ways to accomplish this is to keep your abdomen contracted while performing the exercises. You should breathe throughout each exercise while working to lengthen muscles.
Reformer Exercises
• The basic Pilates machine is called a Reformer. It has a sliding platform that is attached to one end with several springs. Exercises on the Reformer involve either pulling on the ropes or pushing yourself from the stationary bar.
Some of the exercises you can do on the reformer are arm, abdominal and leg exercises. Sitting on the platform with your legs extended to the anchored section, you will pull on the ropes with your hands pulling you away from the anchored section. In the same position, lean back and lift your legs into a "V" to increase the work on your abdomen and legs.
Ref: http://www.ehow.com/way_5347955_exercises-pilates-machine.html#ixzz2TWVYAWGz
Click here to know more about Pilates and Pilates machine.
You my also like: Pilate exercises
Instructions
Use a Pilates Reformer
1.Notice the sliding platform on the reformer, which is connected at its base to a series of springs. The springs are what offer you the resistance, which helps strengthen your abdominal core. The ideal reformer machine will have four to five levels of resistance.
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| Photo Source:http://www.health-host.co.uk |
Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWUwot8l
Use a Pilates Cadillac
3.Sit with your spine in a neutral position and your body facing the roll-down bar. Your hands should be lightly grasping the roll-down bar and your feet should be roughly 12 to 18 inches apart.
4.Pull your abdominal muscles in tight as you roll backward toward the bench. You should roll backward slowly, taking care to roll out one vertebrae at a time.
5.Inhale once your body is completely aligned with the bench. You should give yourself 1 to 2 seconds to rest and inhale before continuing.
6.Pull yourself up toward the roll-down bar, one vertebrae at a time. As you roll up slowly, be sure to exhale evenly while keeping your abdominal muscles tight and pulled in.
Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWV39H4n
1. Cadillac Exercises
o The Cadillac machine has a padded platform that attaches to a cage tower. From the cage tower various attachments connect to provide different workouts.
Laying on your back with your head near the tower rack, place your feet in the stirrups to pull against resistance. You can also sit on the platform with your legs extended toward the tower rack. Use the ropes attached at the top to roll back down toward the padded platform. These are resistance exercises utilizing your weight and the springs to help you build strength while increasing the length of the muscles through contraction.
2. Wunda Chair
o A Wunda Chair is a bench platform that has a spring-attached bar to it. When you workout on this Pilates machine, you push against the bar. This is done either sitting or standing on the bench. You may also lay on the floor.
Some Wunda Chair exercises are lunges where you step up to the bench, alternating legs. You can also sit with you back facing the machine and push down on the bar behind you.
Exercise Properly
• When using a Pilates machine, it is important to be consistent in how you do the exercises. You must maintain your focus while exercising to control your muscles and improve the efficiency of movements. At all times during your Pilates workout it is important to be aware of your spinal alignment and maintain proper posture. One of the ways to accomplish this is to keep your abdomen contracted while performing the exercises. You should breathe throughout each exercise while working to lengthen muscles.
Reformer Exercises
• The basic Pilates machine is called a Reformer. It has a sliding platform that is attached to one end with several springs. Exercises on the Reformer involve either pulling on the ropes or pushing yourself from the stationary bar.
Some of the exercises you can do on the reformer are arm, abdominal and leg exercises. Sitting on the platform with your legs extended to the anchored section, you will pull on the ropes with your hands pulling you away from the anchored section. In the same position, lean back and lift your legs into a "V" to increase the work on your abdomen and legs.
Ref: http://www.ehow.com/way_5347955_exercises-pilates-machine.html#ixzz2TWVYAWGz
Click here to know more about Pilates and Pilates machine.
You my also like: Pilate exercises
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