Strength training with Pilates ring and know more about it

Strength training with Pilates ring

Strength training with Pilates ring

THIS TIME WE ARE GOING TO DO A STRENGTH WORK USING A PILATES RING AND WITH A METHODOLOGY SIMILAR TO THAT OF THIS DISCIPLINE. THAT IS, KEEPING THE BREATH IN MIND.

We are going to take into account the breathing, exhaling constantly (expelling the air) at the moments in which the contraction is carried out while executing the different exercises. When exhaling we seek to insert the abdomen deeply to activate the pelvic floor and the transverse.

We will perform between 2 and 3 series repeating the exercises between 8 and 12 repetitions paying special attention to the control of movement and breathing.

  • Raise one leg at a time , in scale mode, lower your torso and arms and tighten the hoop. It is important to align your back and lengthen the body so as not to increase your lumbar curvature.
  • Ring between the legs tight at all times , you expel the air while you stand on your toes and raise your arms, without raising your shoulders.
  • Hands gripping the ring , when expelling the air I squeeze the ring strongly with bent arms. Keep your shoulders away from your ears.
  • Squats with the hoop between the legs , keeping the hoop tight at all times.
  • Lateral push-ups by squeezing the hoop and releasing the air when flexing . Be careful with the shoulders, do not raise them and put the abdomen deeply.
  • Put your legs inside the hoop and do squats , this time trying to spread your legs and with some controlled bounces when coming down.
  • Tighten the ring with your hands this time with your arms outstretched .
  • Sitting on the floor and with the ring between your legs when you expel the air, try to find the V position with your body stretching your legs and back. Get away!
  • Sitting down, it seeks to lower back rotating and performing a pelvic retroversion , seeking to put the butt, at the same time that you tighten the ring.
  • Sitting with the back stretched out rotates on both sides maintaining the tension of the hoop.
  • Lie on your back supporting one leg on the hoop in balance and raising the other towards the ceiling, release the air while pressing the hoop against the floor.
  • Hoop between the legs shoulder bridge tightening when climbing.
  • Staying up on the bridge , stretch one leg and the other, keeping the tension on the hoop at all times.
  • Put your legs in the ring , raise them to 90º, keep your back close to the ground and try to open the ring while raising the upper part of the trunk with an abdominal and releasing the air.
  • Lie on the side very elongated , try to bring your legs together with the hoop in between.
  • Lateral position , try to raise the trunk and legs while maintaining the tension of the hoop.
  • The same as the above but the tension is opening the ring.
  • Ring in hand , when you release the air you press the ring against the ground and raise both legs together.
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