Find out what effective and affordable equipment are available to do stretching at home without visiting expensive gyms and trainers. Pilates has a lot of advantages and among them versatility should be highlighted. It is an effective and completely safe exercise system that can be used by anyone without restriction. In this case, you can work not only with your own body weight, but also with various devices. Today you have the opportunity to learn about Pilates ring exercises. This device can be called one of the most effective.
Pilates ring - what is it?
This sports equipment is often called an isotonic ring. It is made of elastic materials that are soft enough to bend. At the same time, the projectile also has decent rigidity, and thanks to this, the muscles are perfectly worked out.
To reduce sliding, the projectile is covered with a special material. Also, for more comfortable work with the ring, the projectile is equipped with two handles. The handles may differ in their design, and you are free to choose the one that suits you best. This will not affect the effectiveness of the training.
Most often, the diameter of the ring is 35 or 38 centimeters and this allows you to work effectively not only with crayfish, but also with your legs. Although there is a recommendation to use 35-centimeter shells for girls, and the second type, respectively, for men, this gradation is conditional. It should also be noted that the Pilates ring is compact, and you can perform exercises with this apparatus even on a trip, taking the ring with you.
How to properly work with a Pilates ring?
There are a huge number of exercises that use a ring. You can work with it, both in tension and compression. You can push it against the ground or a wall, hold it in your hands, and also pinch it with your knees and ankles.
Using this sports equipment in your workouts, you get the opportunity to work out your muscles more efficiently. The ring also helps to increase the load on targeted muscles, for example, the inner thigh, which for many girls is a very problematic area. With the help of a Pilates ring, women can improve their figure in a short time without building up muscles.
A set of exercises with a Pilates ring
A large number of exercises have been created, performed with this sports equipment. Today we invite you to explore a complex that includes simple and effective exercises with a Pilates ring. You need to master the principles of working with a projectile and after that you can create new movements that are most useful to you:
- 1 movement. Take the basic Pilates stance - your legs are at the level of the shoulder joints, the abdominal muscles are tense, the shoulders are drooping. Take the projectile in front of you and exhaling air, begin to squeeze the ring. At the point of maximum compression of the projectile, it is necessary to maintain a short pause, then open the ring, while inhaling air at the same time. You can hold the projectile not only in front of you, but also above your head or behind your back. The movement should be performed 5 to 15 times. This is a great exercise for the muscles of the arms, back, and chest.
- 2 movement. Take a supine position, bending them at the knee joints and spreading them apart. The sports equipment must be clamped between the knee joints, while feeling the tension in the muscles. Inhaling air, begin to slowly raise the body, resting on your shoulders. At the top end of the trajectory, your hips and chest should form a straight line. There are also two more variants of this movement. One of them involves lifting the body and arms, and the other involves twisting the spinal column forward.
- 3 movement. Lie on your side, holding the projectile between your ankles. Start lifting your upper leg, while overcoming the resistance of the sports equipment. We have already said that there are a lot of exercises using the Pilates ring. For example, ring squats are very effective. You can hold the projectile between your knees or your hands. During squats, make sure that the knee joints do not go beyond the level of the socks, and the pelvis is pulled back.
You can use the Pilates ring even while watching TV by squeezing it with your knees, hips, or ankles. This is a versatile projectile and when you master the technique of using it, you will be able to create new movements on your own. It is due to its high versatility and effectiveness that Pilates is very popular and the number of fans of this system is increasing every day.
Check out the Pilates Ring Exercise Set in this video:
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