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Pilates Tips for Beginners

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Pilates Tips for Beginners

Pilates is one of the most effective ways of building a strong and healthy body, without the potential risks of damage from high-impact activities like aerobic exercise, and even circuit training. It’s a gentle but challenging exercise system that focuses on building strength through control. Originally called “Contrology,” which means “The study of control”, Pilates is an excellent choice for almost anyone wanting to develop their physical strength, health and fitness. As the word Contrology suggests, the most important focus in Pilates is control, and it is developing the ability to control your body that leads to the results.

There are a few important points to bear in mind for beginners, who are just starting out in this practice.

Probably the most important thing to remember when practicing beginning Pilates is that it is not to be done at speed. The slow, deliberate pace focusing on control is where the benefits lie. Developing and strengthening core muscles relies on the slow, deliberate controlled performance of the exercises. As you’re going through the exercises, the slower you go, the more control you need, and therefore the more you use the stabilizing muscles. Control should be your primary focus.

Keeping your chin up during the exercises will help to avoid neck tension. One of the most common mistakes made when beginning Pilates is performing stretches with their chin jutting out. An easy guide is to keep your chin pointing down. Imagine you’re holding a ball between your chin and chest, and that will give you a good idea of the correct position for your chin. Apart from making sure you don’t get tension in your neck, this also helps to keep your spine in the correct position. It may be difficult to hold that chin position when you first start, only because your abs haven’t strengthened yet, but the more you do it, the stronger they’ll get, and the easier it will be to keep that position.

Along with keeping your chin in position, it’s important to focus on keeping your shoulders down. Shoulders have a way of sneaking up to our ears without our realising it, so you’ll need to practice really being aware of the position of your shoulders to begin with, until you develop the new habit of keeping them down. When your shoulders are hunched, you may find, like with the jutting chin, you have neck tension, and tension in your upper body. Once you become more aware of your shoulders (not only in Pilates, but in your day-to-day life as well), you’ll be able to correct your posture by gently relaxing and lowering them. The more you do this, the sooner it will become your natural posture.

When working on your abs, make sure you’re not just addressing the surface. You need to get to the deep abs, and make those work. If you’re focused on your deep abs, and working those, the other three layers of ab muscles will work with them. A tip for engaging your deep abs is to focus on them during each exhale, pulling them right up towards your spine. This is very important to make sure you get the result you want – a flat, strong set of abs. If you don’t focus on working the deep abs, pulling them in to your spine, and you’re only working on the top layer, you run the risk of developing your abs to pull away from your spine instead.

For most beginners, one of the challenges of Pilates is keeping the lower back rounded when doing exercises that require them to lie on their back. Keeping the lower vertebrae in contact with the mat is vital for getting the most out of the exercises, and strengthening the abs effectively. And, most importantly, keeping your lower back rounded helps to protect it. While lying on your back, scoop your lower abs, as you round your back to make sure that all of your lower vertebrae are on the mat.

These tips for Pilates for beginners will help you to get the most out of your Pilates safely. Along with the physical tips, you’ll find that creating a mental picture of what is happening in your body, as you go through each exercise will make the exercises easier, as well as improve your results.

To find out more information about beginner Pilates and other Pilates related information, take a look at the Facebook – Pilatespal.com page.


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Health

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The best way to find affordable, low cost health insurance is to have an employer-sponsored group health insurance plan. Group health insurance plans are the most affordable, low cost health insurance plans out there, aside from state-sponsored health insurance plans. If you can obtain a group health insurance plan from your employer, you will pay even less for your health insurance than you would if you purchased a group health insurance plan on your own.

Most employers have certain requirements an employee must meet before he or she can be a part of the employer-sponsored group health insurance plan. These requirements range from the number of hours the employee works, to the employee’s status, i. e. , whether the employee works full-time or part-time. Employers sometimes have time requirements as well. This means the employee must be with the company for a certain amount of time before he or she is considered eligible for the employer-sponsored group health insurance plan.

Employer-sponsored group health insurance plans are usually the most affordable, low cost health insurance plans for a variety of reasons. If you have an employer-sponsored group health insurance plan, the health insurance premiums are either divided between you and your employer, or paid completely by your employer. This means one of two things:

•You are only required to pay half of the health insurance premiums plus a low cost co-payment.

•You are only required to pay an affordable co-payment.

Employer-sponsored group health insurance plans become even more affordable and low cost when you factor in your spouse and children. Rather than purchase individual health insurance policies for each of your family members, or pay out-of-pocket for health care costs, you can add your spouse and your children to your employer-sponsored group health insurance plan.

Find out if your employer offers a group health insurance plan, and ask how you can enroll in the affordable, low cost health insurance plan today.

Fitness

It is important to read the fitness rower reviews before investing in them. Fitness rowers give a complete workout and are high impact cardio vascular machines. They help in cutting the flab as well as toning the body. The fitness rowers simulate the action of rowing in water (like rowing small boats). Therefore there is exercise for arms, legs and the whole body. Fitness rowers give washboard abs (or abdomen) and make the butt more clenched.

However they have certain disadvantages. They are very pushing for the joints and the knees, thus people whoever suffer from arthritis of the knees and the joints should avoid it. Instead they should go in for the low impact cardio vascular machines. Before using the fitness rowers, one should seek the advice of the doctor. When you get the go ahead from the doctor, you’ll find many reviews which can tell you which fitness rower will work the best for you. The fitness rower reviews show the comparison between the various fitness rowers that are available in the market. After you have gone through a thorough comparison, make the decision to buy the fitness rower.

If done properly and without pushing yourself too far, then this machine is good for a whole body workout. You can use the air rowers both at the gym as well as at home. The home models are more compact and can be easily folded away under the bed or some such similar way. That’s why it’s good even for small spaces. Thus if you are looking for the home versions of the fitness rowers, look for a review such that the reviews of the fitness rowers help you in the purchase decision. Ask your gym instructor as well a the personal trainer to give you tips for buying the best fitness rower.

Pilates

Designed to challenge your strength, flexibility and coordination, Pilates aims to put your body in perfect balance. During WWI, Joseph Pilates served as an orderly at a military camp, working with bed-ridden patients. Many of these patients were not able to move, but that did nothing to deter Pilates’ determination to help them gain strength and mobility. Experhymenting with his patients and on his own, Pilates devised a series of controlled exercises that engaged both mind and body. Watching patients carefully, Pilates saw them become more active and alert. The men taking part in Pilates’ exercise regime recovered more effectively than those who did not.

At one point Pilates removed bedsprings from beneath the beds and attached them to the walls at or above bed level. These springs were used to excercise. His contraption later inspired the Reformer, a popular Pilates exercise machine utilizing springs, straps, and a box to perform a variety of exercises.

Those who performed Pilates exercises developed a strong immune system and managed to escape a deadly plague that killed many at the time. Not one of Pilates students died from the influenza epidemic of this time which he claimed was due to the result of his work. None of Pilates’ followers succumbed even though the camps, where many were located were the hardest hit.

Becoming involved in a Pilates program will change the way you think about your body, exercise, and ultimately your total well-being.