The Six Principles of Pilates

Pilates has always been noted as among the trendiest and most effective exercise programs around. It is currently one of the most popular fitness programs not just in the United States but in many countries across all continents. Among the best selling points of Pilates is that it works very well for a great range of people. It is popular among dancers, athletes, women, seniors, and even expecting moms. What makes the program effective?

There are six main principles that serve as important components or factors in a good Pilates workout. The method has always highlighted quality instead of quantity. Thus, unlike most other exercise systems, Pilates does not require numerous repetitions for every movement. Here are the six Pilates principles so you could better understand the philosophical foundations of the program.

Pilates

Centering

In general, Pilates physically brings the focus of the entire exercise to the body’s center, which is considered as the powerhouse area. It is located in between the pubic bone and the lower ribs. Thus, you may notice that the exercise movements are energetically and strategically sourced from that center. This makes the program effective in focusing at the core.

Concentration

Unlike other exercise programs, Pilates methods require your full attention. The movements are not repetitive. You have to focus to be able to go on with the flow. Experts assert that if you would bring your full attention to Pilates movements and do them with your full commitment, you surely would attain maximum value and benefits from doing the program. Pilates could also serve as a practical test on how well you could control and target your focus.

Control

You would notice that every movement in Pilates should be done using complete muscular control. The methods are strategically developed to make sure no part of the body is left uncontrolled and missed out. To be able to attain the benefits, you have to learn how to control your movements and the pacing of the routines. It is like observing proper and correct form when exercising.

Precision

Awareness is effectively sustained throughout every movement in Pilates. Take note that there is an appropriate alignment in relation to body parts, placement, and overall trajectory for every muscle. The key to doing the methods in Pilates is in precision. Every movement should be performed correctly.

Breath

Joseph Pilates, the physical trainer who developed Pilates methods, emphasized the use of full breath when carrying out his exercise routines. He advised people to think of the lungs as bellows, which should be used strongly enough to pump air in and out (fully) of the body. Thus, you would notice that most Pilates movements are coordinating with the breath. Remember that breathing properly is a very integral part of Pilates.

Flow

Do the Pilates exercise program in a seemingly flowing manner. There should be grace, fluidity, and ease when doing every movement. If you do so, you would feel that the energy of the exercise is connecting with all the parts of the body and is flowing throughout the body in a very even way.

 

woman
Beginners Guide To Yoga *FREE DOWNLOAD*
nutrition

Using Herbs as Your Home Remedy for Body Detox

The accumulated toxins inside your body must be cleared in order for it to function well. Your body needs to be healed to regain energy. There is one effective way of clearing your body from these unwanted toxins and it is called body detox or body detoxification using natural herbs. However, it is not taken as a single step but a continued process so that the natural ability of your body is supported for the effective dispelling of toxins everyday.

Another process being incorporated in body detox together with using herbs is limiting the toxins which enter your body. Eliminating or restricting the use of the usual culprits such as refined sugar, caffeine, alcohol, tobacco, drugs, household chemicals, and petroleum or synthetic-based body paraphernalia is a very good way of starting.

body detox

You should start eating organic natural diet foods, getting regular exercise, and drinking adequate amounts of water to facilitate your detoxification. Your body can adjust easily in a gradual change that is much better compared to other practices.

The following herbs that have known to be effective for many years can be used as a home remedy. These are the natural way of body detoxification.

• Psyllium seeds and husks contain high fiber which can gently act as a natural laxative. You can utilize it by soaking the seeds in water. Psyllium is generally considered as adaptogenic which supports the healthy function of your bowel. It is also useful in treating diarrhea and other irritable bowel diseases. It is a very good choice for body detoxification since its gelatinous substance after soaking absorbs toxins.

• Hydrangea root and the Joe pye weed (gravel root) helps in preventing, dissolving, and expelling stones and crystals in the bladder and kidneys. It is good to keep your kidneys free from any obstructions to stay in good working condition essential in effective elimination of toxins.

• Cascara Sagrada is used also as natural laxatives. It could be safe even for longer duration of usage where it strengthens your colon’s muscles.

• Alder buckthorn’s barks are also used but it must first be dried and be stored for at least one year since its fresh barks are so strong which can be considered toxic.

• Juniper berries also promote the urinary system’s overall health. It detoxifies and strengthens your urinary tract, bladder, and kidneys. It is excellent for cleaning purposes but prolonged usage is not recommended because it can cause some overtaxing in your kidneys.

• Nettles also have detoxifying properties which can be extended not just in your urinary system. Nevertheless overusing it can display similar effects as the juniper berries.

• Burdock seeds and roots are similar to nettles. It has mild and cleansing diuretic action but has stronger effects. Heavy metals inside your body can be removed by using burdock.

• Basil, cypress, celery, grapefruit, lemon, fennel, rosemary, thyme, and patchouli contains essential oils effective for flushing out toxins underneath your skin and stimulating circulation of your lymph.

• Dandelion root and milk thistle help in cleansing and strengthening your liver. Milk thistle has silymarin which does not only protect your liver but helps in regenerating itself. Dandelion root helps in removing waste products from your gallbladder and kidneys.

You would never have any problems if your body needs detoxification at home. You can try using these wonderful herbs to obtain their natural remedies. Rejuvenate yourself and feel good about it.

body detox
Your Guide To Vegan Cooking ~FREE DOWNLOAD~

 

 

Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

resistance training

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.

 

resistance training
Beginners Guide To Yoga *FREE DOWNLOAD*