Roll Over Pilates Übung
Vorbereitung
Rückenlage: die Arme liegen lang auf dem Boden, neben dem Körper. Beine geschlossen und gestreckt in einer diagonalen Linie.
Bewegung
Einatmen: Beine 90° (zur Decke) heben
Ausatmen: mit Beinen und Körper über Kopf rollen, bis die Beine waagerecht zur Matte sind
Einatmen: Füße in Dorsalextension („Flex“) bringen, Beine schulterbreit öffnen, Beine zum Boden absenken
Ausatmen: Wirbel für Wirbel abrollen bis das Becken am Boden ist, Beine kreisen und schließen zurück zur Ausgangsposition
Übungsbeschreibung
Die Übung dient vor allem der Artikulation durch die Wirbelsäule und der Dehnung des Rückens, sowie der ischiocruralen Muskulatur. Achtung: Bei Beschwerden in der Halswirbelsäule kann die Übung möglicherweise kontraindizierend sein! Es ist wichtig beim über den Kopf Rollen keinen Schwung zu nehmen und das Gewicht des Körpers auf den Schultergürtel und nicht auf der Halswirbelsäule zu verteilen.
Wiederholung: 5 - 10 wiederholen
Variation
Um die Übung zu erleichtern, kann man die Hände auf dem Becken platzieren wenn die Beine über den Kopf sind sowie die Knie während dem Weg zurück zur Ausgangsposition gebeugt lassen.
Zur Verfügung gestellt von:
http://www.pilateshouse.de
http://www.basipilates-natax.net
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One of the greatest roadblocks to fitness is lack of motivation. That spark isn't there, or maybe you don't even know how to begin. These great tips will help you find the plan that is right for you.
You can enhance your workout by adding music. Hearing your favorite songs will help you to keep your body in motion. Music just seems to make people want to move, and it is ideal to make exercise enjoyable and interesting. By listening to music you love, you will not be focused on the workout but on the fun, infectious music.
You can easily become bored when you are working out, but you should find ways to make it fun. Use the time you spend exercising as a time to socialize. Recruit several friends or even one who is willing to join you on your walks and other exercise activities. Fun chats with friends can make workouts more appealing and can help them go by more quickly. Working out with a pal can add elements of fun to an exercise plan, helping you to forget you are working out at all.
A great addition to a routine is using video game exercises. Instead of focusing on exercise, you will be having fun. If you are having fun, you won't have time to think about yourself getting tired.
Purchasing new clothes to exercise in can be a great motivator. Find outfits that flatter your current body type. Stay away from buying things you wish to fit in someday or that are uncomfortable. Have fun when you're choosing your outfits. You can really view workout clothes as a means of self-expression thanks to the many styles, colors and fabrics available today. This is just one more way to motivate yourself.
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Give yourself a reward each time you attain one of your fitness goals. This will make you want to continue and keep moving. Something as small as a bar of your favorite type of chocolate or a new pair of socks is perfect for a reward. The actual reward doesn't matter so much as its availability and the fact that it keeps your eyes on the prize. You should do everything you can to keep your enthusiasm high.
While you have to do chores everyday, working out should not be one of them. There are many ways to develop exercise routines that are engaging and fun. Apply this advice to make your workout routine more fun.
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