Group and individual Pilates classes. Group and individual Pilates classes Side plank leg raise

The portal contains addresses and telephone numbers of fitness centers in Moscow that offer Pilates classes for beginners and intermediates. This is a system of exercises that combines elements of yoga, gymnastics, oriental martial arts and dance stretches. Well-thought-out exercises are suitable for all fitness levels. The tables contain prices for Pilates lessons in Moscow, allowing you to quickly compare the cost of training in different sports clubs. When choosing a program, reviews from clients of fitness centers left by visitors to the portal will be useful.

Pilates is very effective in healing the body, strengthening muscles, helping to lose weight, and correcting posture. Its main difference from yoga or stretching is the presence of exercises that actively burn calories. So Pilates can be used for weight loss. In addition, additional exercise equipment and devices are often used during classes.

How are prices for classes determined?

Pilates is a popular form of fitness, so the prices for Pilates do not differ from the prices for yoga or aerobics. There are group and individual classes. For the former, the minimum price is 300 rubles, but few people offer it. The more common cost is 400-450 rubles . A visit to the Pilates studio after 18:00 costs a little more. At this time, office workers end their working day, so there is a great demand for relaxing and healthy Pilates. An individual lesson can cost from 1 to 2 thousand rubles. You can often save money by purchasing a subscription.

The price also depends on the location of the studio, its type, and the professionalism of the trainers. If the Pilates club is part of a chain, then it may have good discounts, prices are average. If it is one of a kind, then the price can be much lower or higher. Studios in the center always charge a little money for the convenience of accommodation. If they have masters who have diplomas or have completed medical courses and can create a program for treatment, then the cost of the lesson increases.

Is Pilates suitable for beginners?

Yes. Pilates is ideal for beginners. From the very beginning, his program was compiled for people of different ages, sizes, and levels of training. Joseph Pilates even trained bedridden patients. Because office workers Those with mild osteochondrosis and weak muscles can practice Pilates and quickly get the first results. Of course, at first they will have to study according to a simplified program and work a little.

Pilates reviews are the best. Older people say they were finally able to get rid of back pain, young people rejoice at getting rid of cellulite and having strong muscles. One important point is that beginners may perform the exercises incorrectly, so they should work on themselves with a trainer. At least the first few lessons.

Features of Pilates training in Moscow. What nuances should you keep in mind?

Pilates classes require correct execution of all exercises and following the recommendations of trainers. Basic tips when learning Pilates are:

In order to relieve the load from the lower back, it is important to constantly draw in the stomach;
All movements should be slow and smooth, only then will they be healthy and safe;
The mind should concentrate on those parts of the body that are this moment tense. No extraneous thoughts;
The body is relaxed during exercise;
Breathing is very important. Most often, you inhale before starting the exercise, and exhale during the active part;
There shouldn't be any pain. As soon as it occurs, you should slow down.

Pilates lessons are useful when the body likes the load, it is important to listen to your feelings.

Will Pilates help you lose weight?

Pilates is a workout that is not focused on burning calories. Of course, it helps you lose weight, but much slower than aerobics. During one session, a person loses on average 300-400 kcal. This is not enough, and if you go to Pilates classes for weight loss, and after them eat sandwiches with mayonnaise, there will be no changes in weight. Therefore, trainers recommend eating healthier and lighter, avoiding fatty, fried foods.

There is a trick for those who want to lose weight, which is taught in some Pilates schools. You just need to alternate exercises with cardio exercises or jumping rope. Then the body sweats more, the pulse quickens and the kilograms disappear faster.

Duration 60 min.

Do you want to have beautiful figure and at the same time not spend a lot of effort on training - then Pilates is suitable for you.

Already want to get started? First of all, you need to decide where you plan to do Pilates. Another important point— Are you interested in group or individual classes? Yogalates Club will offer group and individual Pilates classes in the Bauman garden. This type of fitness can be done both with a group and individually. In addition, the system of exercises developed by the American Pilates can be performed by people of different age categories, including children.

Call and sign up for Pilates for beginners and soon you will have toned body, elastic muscles, stretching, and also learn to breathe correctly, thereby enriching the tissues with oxygen and rejuvenating the body.

Due to the fact that the exercise system does not involve serious physical activity, experts have developed a special course for pregnant girls. By doing Pilates for pregnant women, expectant mothers learn to breathe correctly in such classes. This skill comes in handy during childbirth and helps a woman control her body.

If you once attend classes, Pilates will become a habitual way of life - with it you will gain not only a new body, but also improved well-being, since with the help of this technique the body rejuvenates, endurance and ability to work increase.

The Pilates club in Moscow invites you to join the culture, which for many has become a step not only to beauty, but also to a new worldview. Pilates classes are useful and feasible for almost everyone. They do not require special training, endurance or flexibility. All this will be acquired during the course. Pilates courses include breathing control techniques, techniques for improving coordination and control of each muscle group. Trainer from Yogalates Club , working with groups and planning the course of individual lessons, monitors the proper distribution of the load and the feasibility of the tasks. Each Pilates lesson for beginners is structured so as not to provoke acute muscle pain the next day. Every trip to the Pilates center will be a celebration of spirit and body.

Increasingly, housewives and businesswomen, adult ladies and students are choosing Pilates: classes in Moscow will not take much time and effort, even taking into account the road, and their result is difficult to overestimate. Our Pilates studio is located in an accessible and convenient location for regular visits. Yogalates Club on Staraya Basmannaya 15, is waiting for everyone.

Pilates is a unique system of exercises that works wonders and is suitable for absolutely everyone: people of any age and gender and with any level can do it. physical training. However, like any system, Pilates is especially effective under the vigilant guidance of professionals. Fortunately, there are many such gurus in Moscow, and the best of the best are in our review.

Health and beauty center "White Garden"

(Zubovsky proezd, 1)

To all the progressive formats for which the White Garden is famous, the best Pilates in the city was recently added, presented in all forms - strength and dynamic, with and without reform. The teacher is real star Pilates - those who are in the know know that the choreographer and ballerina Alexandra Panferova, who worked for 10 years personal trainer, effortlessly solves any problem - from quickly getting back in shape to getting rid of back pain. In addition, the miracle trainer compiles and conducts workouts for pregnant women, and also creates entire courses for recovery from injuries. It’s difficult to make an appointment with her, but it’s possible, the main thing is not to delay, because the popularity of Pilates in the “White Garden” is growing in the social circle by leaps and bounds.

Pilates PMP Studio

(Fadeeva St., 4a)

A small cozy studio in the Italian Quarter residential complex looks minimalistic only at first glance. Upon closer examination, the scale of the project is impressive - the best equipment and trainers in the city, who are all ballet dancers and professional choreographers. The registration is tight, the trainers are demanding, they don’t let you down, they closely monitor the technique, thanks to which after just a few classes you can effectively work your muscles and experience a new quality of life without back and joint pain. A nice bonus: Pilates at PMP is not only effective, but also very exciting - to create the effect of complete relaxation, you can be suspended from the machine by your feet using fur handcuffs.

(Valovaya St., 26)

If you want classic Pilates using machines (reformer, Gravity or Allegro), then Republica is right place. The most fashionable and progressive network of fitness clubs practices the classic format, invented by the founder of the method, Joseph Pilates. The simulators help create a plane of movement of the support that will eliminate axial load and will provide the effect of safe traction of the spine - in order to perform the exercises correctly, a lot of effort is required to maintain balance. All this is included in the work deep muscles, which do not work on conventional simulators. Thus, in Republica, without unnecessary lyricism, they will instill the skills of proper breathing, relieve pain in the back and joints, pump up muscles in a jewelry way and help to master invaluable skills of self-control. The club's trainers guarantee that you will discover the previously unknown potential of your body.

(Leningradsky Prospekt, 31a, building 1)

Pilates is one of the most popular trends on the Internet. X-Fit fitness clubs. The reason for this success is its effectiveness, positive impact on the quality of life and individual approach, which is practiced in all club classes without exception. In addition, Pilates helps you get to know your body better, learn to hear and understand it. The Pilates training system in the X-Fit network is divided into two main areas: Pilates Matwork and Pilates Advanced using small equipment. These are basic formats that are held in a group and are suitable for both beginners and professionals. For the intermediate stage, the ideal solution would be personal training using additional equipment: different types of reformers, rollers and special hammocks. If your goal is rapid weight loss, keep in mind that Pilates will not give instant results: in order to get ideal posture and beautifully defined muscles, you will have to work hard for at least two months.

The Pilates training system has interesting story. Its creator, Joseph Pilates, idolized the sport and devoted a lot of time to it. As a result I achieved perfect figure. He was repeatedly invited to pose for anatomical drawings. Sport became his profession. He taught boxing and wrestling to Scotland Yard detectives. Participated in the First World War and was captured. But even there, the tireless sports enthusiast trained his comrades using various objects. Gradually, a training system developed, to which the author gave his name. She worked well in rehabilitation programs for soldiers who came after the war.

The heyday of the Pilates hobby occurred during the American period of Joseph’s life. In New York, he opened his first school, which became very popular, first among dancers and ballet actors. But soon fashion hobby spread among actors and other audiences. Breathing practices, stretching exercises, physical exercise and exercises on machines developed by Pilates - these are the components of the system. She experienced the peak of the hobby and oblivion after the death of the author. But she was reborn and again conquered the whole world. The system has undergone changes, but is still an excellent tool for maintaining muscle tone and strengthening the entire body. There are still many celebrities among Pilates fans. Famous ballet dancers Mikhail Baryshnikov and Ilze Liepa do not start their day without training using the Pilates system. Hollywood stars Jennifer Aniston, Charlize Theron, John Travolta keep themselves in shape with these exercises. Fans of this fitness trend include Madonna and Paris Hilton.

Types of Pilates workouts

Pilates is such a universal system that it suits people of different ages and gender. It is not contraindicated for pregnant women either. Here everyone will find exactly the complex that will help debug the functioning of the body. It could be

Pilates matwork. All muscles work from the deep ones, responsible for correct posture, to control movements small muscles. As a result of training, the spine will get rid of tension, the body will gain flexibility. If you have been suffering from back pain, everything will disappear;
Pilates with small equipment (Pilates plus). Training is carried out using a Pilates ball, isotonic ring, band shock absorber, etc. Such exercises make it possible to simultaneously engage all muscle groups;
Pilates for deep stretching of muscles and ligaments (Pilates Stretch). These classes are an example of classical Pilates. At the core deep stretch. The system is good for restoring the functions of muscles, ligaments, joints, and spine;
Power Pilates. Aims at involving all muscle groups. Classes are held using strength equipment: dumbbells, bodybar, band shock absorber;
Pilates for seniors (Pilates 50 plus). This is a unique system that has no analogues in the world. During the exercises, the joints and musculoskeletal system are restored and return to normal. metabolic processes, Pilates prevents prolapse of internal organs and loss of coordination
Pilates for pregnant women (Prenatal Pilates). Helps the female body prepare for hard work during childbirth. In training, attention is paid to the circulatory system, muscles abdominals. When preparing for childbirth, it is important to learn to control your breathing. Pilates helps improve breathing, monitor its volume and fill the lungs.
Pilates Balance develops a sense of balance. People learn to distribute the load on the muscles and maintain the same body position.

The training program for pregnant women is selected individually. The choice of exercises depends on the stage of pregnancy and the woman’s well-being.

Whatever program you choose, remember that Pilates will only bring results in the unity of body and mind.

Pilates principles

To understand the spirit of Pilates, learn how to relax correctly, improve coordination and strengthen muscle function, you must follow certain rules. There are not many of them - 8, but without them it is possible to achieve desired result will not work. Joseph Pilates bequeathed to his followers to observe:

concentration;
center, or centering;
breath;
control;
accuracy;
insulation;
smoothness and continuity;
regularity.

How it works

Pilates involves the mind in the work, training certain muscles, it is important to understand what is happening. Gradually you will learn to feel your body and understand what it is telling you. Then your training will become not just a set of physical exercises, but a conscious need for improvement. The source of strength of our body lies in its framework, which is created different muscles: abdomen, thighs, buttocks, lower back, torso and abs. By paying attention to the “center”, you can improve your posture in a short time, relieve pain in the living or get rid of it completely, and deal with chronic diseases.

Proper breathing is the key to the health of the whole body. But most people don't even realize that they are breathing incorrectly. According to Pilates, breathing should involve the lower parts of the lungs. This breathing is deep, saturates the muscles well with oxygen and allows you to perform any action. The volume of incoming air will always be the same. It is important that the muscles of the “center” do not relax and hold the back perfectly. When performing exercises, you need to clearly control your actions. This is the only way to ensure their safe execution. The more control you achieve, the more accurate and easier your actions will be. This allows you to perform the exercises several times without much physical effort. Gradually, the body will get used to it, and muscle memory will regulate itself and prompt actions.

No matter what type of Pilates you do, precision is the key. The body must be in a certain position. The trainee must see his goal and understand why he is performing certain actions. The more accurate your actions, the greater the benefit from your classes. The author of the system was convinced that there is much more benefit from one accurately performed exercise than from several, but done stupidly. Therefore, strictly follow the instructions; if even the smallest detail is missed, it will affect the whole picture and it will be much more difficult to get closer to the ideal. When training certain muscle groups, you should not strain those that do not take part in the process. So, if the training is aimed at the muscles of the center, the others should be relaxed. Everything will not be given at once, but persistence will help you learn to “turn off” your muscles and spend energy sparingly.

The Pilates program is developed in a clear sequence. All movements flow smoothly from one to another. This smoothness must be maintained. None sudden movements. You need to work calmly, but at the same time you can feel the necessary tension in your muscles. Throughout the entire workout, even during rest, breathing maintains its rhythm, and the center does not turn off. They will only benefit regular classes. A streamlined option is to exercise 3 days a week. If you attend classes occasionally, there will be no benefit. Only the system and full immersion will heal and strengthen your body. You will move gradually, introducing new exercises into the complex and expanding your capabilities.

The difference between Pilates and other programs

The system developed by Joseph Pilates in the last century is surprisingly suitable for the busy rhythm of life of a person in the Internet era. Enormous loads and growing nervous tension are exhausting, and it takes a lot of effort to get yourself in order. Pilates provides an opportunity to relax and improve nervous system. Unlike other practices, which also appeal to relaxation and stress relief, this system is aimed at:

stabilization of the spine and, as a result, control of the entire body;
muscles are worked comprehensively and in groups. With Pilates you will learn to relax muscles not used in training and keep your body in a natural position;
Much attention is paid to working out the stabilizer muscles. This is a very important part of training. Stabilizers hold the skeleton and internal organs. The stronger the frame, the less the load on the spine, the less susceptible it is to injury;
stretching. Pilates believed that to improve well-being, it is necessary to restore the natural balance of the body. It is important that the muscles acquire elasticity and tone. Various stretches help with this. They stretch the muscles and bring them back to normal;
the emphasis is on the quality of the exercises and working out all muscles without exception. Many practitioners pay attention only to large muscles, leaving small ones inactive. This approach can lead to imbalance in the body;
safety. The possibility of injury is reduced to zero. Pilates can be compared to dancing, when all movements flow smoothly.

Yoga and Pilates

Yoga practices are thousands of years of experience in training the human spirit through physical exercise. Pilates is more focused on sharpening the body and strengthening the spine. Yoga is based on asanas in which a person remains for several minutes. Pilates is characterized by dynamic classes with smooth transitions from exercise to exercise.

Practices vary and breathing techniques. Pilates uses chest breathing, which helps strengthen pectoral muscles. The author of the system also insisted that correct breathing helps saturate muscles with oxygen.

The uniqueness of Pilates is that the exercises are performed with a neutral position of the spine, which does not allow deflection in the lower back. As a result, the back “springs” and acts as a kind of shock absorber. Beautiful posture you are guaranteed

When is Pilates contraindicated?

Although Pilates is one of the safest practices and is suitable for people of both sexes and at any age, it is a good idea to consult with your doctor before starting classes. The main and general contraindications to classes using this method include:

a cold or viral disease accompanied by an elevated temperature (37.5 degrees). In a feverish state, coordination is impaired. Possible injuries;
benign and malignant tumors, especially in skeletal system. Possible consequences: fracture, development of the disease;
predisposition to bleeding;
third degree scoliosis or spinal injury. The “center of power” may not be able to cope with the load and the condition will worsen;
mental disorders and other mental illnesses. In this state it is very difficult for a person to concentrate;
sprained ligaments, torn tendons, untreated fracture. Wait until you recover, and then Pilates will help with your rehabilitation.

But Pilates will help with a number of diseases. If you suffer from headaches, regular exercise will help reduce the pain. If you are obese, Pilates will help you remove unnecessary fat, even that which has settled on your body. internal organs. The system is also suitable for people leading a sedentary lifestyle. Soft physical exercise will not cause cardiac surges, but will give the necessary load. Teenagers will also benefit from the classes. At this age, joint and muscle pain often occurs due to hormonal changes in the body.

Training will be useful if you have diseases such as arthrosis, osteoporosis and scoliosis in the initial stage. Only training should be built according to an individual schedule. It is advisable not to overload the body with various twisting or bending. Under the same conditions, Pilates can be used in the rehabilitation of patients with vertebral hernia. Classes using the Joseph Pilates method will help those over 40. They will slow down the aging process, improve skin condition, tighten the figure and stabilize the musculoskeletal system. The Casablanca Dance School invites everyone interested in mastering Pilates and sports dancing. Under the guidance of experienced certified trainers, you will learn all the movements and become much healthier and more energetic.