Band squad exercises
Introduction
Within the world of Pilates there are many ways to practice it, different modalities or techniques according to our tastes and preferences. One of the most chosen is the so -called Power Pilates which does not use a special bed or stretcher, but it requires a specific element: an elastic band. Pilates with elastic band provides us with a more toned body and the exercises are more intense. Gomas or bands generate some resistance in the muscles and therefore work more.
If you are looking for information about the pilates with elastic band, it may be due to many reasons, but it is probably because you have already done ‘traditional’ pilates in the past or because you want to exercise at home. In any case or in others that we have not named, you should know that this type of Pilates aims to increase the intensity of the practice and increase the variety of exercises. Elastic bands and pilates are used with these objectives.
Developing
With rubber resistance the body works more and the muscles are activated with greater force. And not only that, but with the pilates with elastic band you can work all the muscle groups and control the intensity of the exercises with just shortening or extending the grip! It is also good to know that this versatile discipline reduces stress in the joints if we compare it with weight exercises. The tires help work more safely when you are just beginning with classes or if you have any type of injury that you should inform the instructor from the first moment.
Elastic bands have different resistances, so you can choose those that adapt to your physical condition or exercise in particular. Each is usually of a different color and increasing its thickness according to the force we need to expand it. If you plan to do pilates with elastic band at home, the good news is that the necessary elements do not occupy too much space and also being light can take to the park, the patio or the beach during the holidays during the holidays.
Squatillas
You may not be a fan of the squatillas, but by adding the bands the exercise becomes more funny. Stop well erect, with your feet separated to a hip width. Take the band with both hands and raise your arms so that they are parallel to the floor. Slightly flex your knees and lower your body while you stretch your arms and stretch the rubber.
Pelvis elevation
A very good exercise inside the pilates with elastic band to work the back and the abdominals. Lie down mouth in the mat or mat. Flex the knee and rest your feet on the floor. Pass the band under the knees and hold the sides with your hands. The arms must be well stretched. Little by little the pelvis until ‘take off’ the back of the ground. You don’t have to lift your shoulders or shoulder blades. Keep the posture for a few seconds and slowly lower.
Lunges or lunge
Sure you already know this exercise. Some also tell him zancadillas. Stand with your back straight. Pisa the band with the right foot and takes a great step back with the left foot. Hold the rubber with both hands the elbows are flexed. Flex the right knee while stretching your arms to the body sides, without releasing the band. Elevate and after the indicated repetitions, do the same with the other side.
conclusion
Pray back in the mat on the mat. Well -stretched legs. Raise the right leg and place the band on the floor of the foot, holding it well with your hands. The arms are flexed, with the elbows resting on the ground. Start circles in the direction of the clock needles first. Increasingly expands the movement so that the hip works very well.
Then invest the movement. Do the same with the left leg. Finally, some tips to make the most of the Pilates class with elastic band. During the session you do not wear rings or clock, neither do your nails in the tires. Do not roll up the bands around the hands, simply hold them with closed hands, so you will prevent them from cuting the circulation. All movements must be controlled, without pulls or rebounds.
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