{"id":3826,"date":"2018-12-07T05:00:16","date_gmt":"2018-12-07T04:00:16","guid":{"rendered":"https:\/\/www.activasalut.com\/ca\/?p=3826"},"modified":"2018-12-06T08:23:47","modified_gmt":"2018-12-06T07:23:47","slug":"ejercicios-introductorios-pilates","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/ejercicios-introductorios-pilates\/","title":{"rendered":"Exercicis en el m\u00e8tode cl\u00e0ssic Pilates"},"content":{"rendered":"

Avui dia existeixen moltes maneres de practicar el m\u00e8tode Pilates. Podem dir que l\u2019originari que va deixar Joseph Hubertus Pilates<\/em><\/a> fa refer\u00e8ncia al cl\u00e0ssic.
\nD\u2019aqu\u00ed han sorgit moltes altres maneres de practicar-ho que es poden considerar com:\u00a0Pilates Contemporani<\/em><\/strong>.<\/p>\n

El m\u00e8tode cl\u00e0ssic engloba una s\u00e8rie d’exercicis els quals es classifiquen per nivells d’aprenentatge: introductori, b\u00e0sic, intermedi i avan\u00e7at<\/strong>.<\/p>\n

Exercicis introductoris<\/span><\/h3>\n

Ens ajuden a comprendre com moure’ns a trav\u00e9s de la concentraci\u00f3, la centralitzaci\u00f3, el control, la respiraci\u00f3, la precisi\u00f3 i la flu\u00efdesa del cos<\/strong>.<\/p>\n

En relaci\u00f3 a aquests exercicis sempre haurem de tenir en compte, sota la supervisi\u00f3 d’un bon professional, les possibles modificacions o progressions depenent de les necessitats de cada persona<\/strong>.<\/p>\n

A continuaci\u00f3 veurem alguns dels exercicis introductoris<\/strong> que es recullen en el m\u00e8tode tradicional.<\/p>\n

\"\"<\/p>\n

    \n
  1. \n

    HUNDRED<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

    Sempre \u00e9s el primer dels exercicis de la s\u00e8rie. Si \u00e9s la primera vegada que ho fem podem comen\u00e7ar amb les cames recolzades en el s\u00f2l o amb els genolls flexionats a 90\u00ba.<\/em><\/p>\n

    BENEFICI<\/em><\/strong>: Promou la circulaci\u00f3 de la sang i millora la coordinaci\u00f3 del moviment amb la respiraci\u00f3. Centra la ment i el cos alhora que connecta amb el powerhouse<\/a>.<\/em><\/p>\n

      \n
    1. \n

      ROLL UP<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

      \u00c9s un gran exercici que requereix molta pr\u00e0ctica per a la seva correcta execuci\u00f3. \u00c9s recomanable comen\u00e7ar fent-l\u2019ho assistint-se amb les mans i flexionant lleugerament els genolls per aconseguir afavorir el rodament de la columna.<\/em><\/p>\n

      BENEFICI<\/em><\/strong>: Estimula la circulaci\u00f3 de la columna vertebral i incrementa la flexibilitat dels m\u00fasculs posteriors del cos. Ensenya a corregir el ritme lumbo-p\u00e8lvic mentre es potencia la resist\u00e8ncia abdominal.<\/em><\/p>\n

        \n
      1. \n

        ONE LEG CIRCLE<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

        \u00c9s un gran exercici per aprendre a moure les cames estabilitzant la pelvis.\u00a0BENEFICI<\/strong>: Allarga i tonifica les cuixes i estimula la circulaci\u00f3 del maluc i cames.<\/em><\/p>\n

          \n
        1. \n

          ROLLING LIKE A BALL<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

          Si \u00e9s la primera vegada que ho fem podem agafar-nos de la part posterior de les cuixes i separar una miqueta el tors dels genolls.<\/em><\/p>\n

          BENEFICI<\/em><\/strong>: Proporciona un massatge a la columna, a m\u00e9s d’estimular els punts de pressi\u00f3 al llarg de l’espina dorsal. Augmenta la circulaci\u00f3 de la sang i millora l’alineaci\u00f3. Tamb\u00e9 promou la relaxaci\u00f3 del cos.<\/em><\/p>\n

            \n
          1. \n

            S\u00c8RIE ABDOMINAL: SINGLE LEG STRETCH Y DOUBLE LEG STRETCH<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

            BENEFICI<\/em><\/strong>: Els exercicis de la s\u00e8rie abdominal enforteixen i milloren la resist\u00e8ncia dels abdominals, l’alineaci\u00f3 i la concepci\u00f3 del centre del cos. I el m\u00e9s important, ens ensenyen a treballar mitjan\u00e7ant l’oposici\u00f3 que \u00e9s important\u00edssima per aconseguir una bona estabilitat.<\/em><\/p>\n

              \n
            1. \n

              SPINE STRETCH FORWARD<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

              BENEFICI<\/em><\/strong>: Estira la columna lumbar i la part posterior de les cuixes. Promou el buidatge dels pulmons. Ensenya a asseure’s amb l’esquena recta i sobre els malucs amb l’ajuda del powerhouse i millora l’alineaci\u00f3 del cos.<\/em><\/p>\n

              Si \u00e9s la primera vegada que ho fem i no som molt flexibles podem iniciar-ho flexionant una mica els genolls o asseure’ns damunt d’un al\u00e7a.<\/em><\/p>\n

                \n
              1. \n

                SERIE SIDE KICK: FRONT AND BACK, UP & DOWN, INNER THIGH LIFTS AND CIRCLES<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

                BENEFICI<\/em><\/strong>: Els exercicis de la s\u00e8rie lateral ens ajuden a allargar i tonificar les cuixes, els malucs i els abdominals. Promouen l’equilibri i ens ensenyen a treballar les cames des del powerhouse.<\/em><\/p>\n

                  \n
                1. \n

                  SAW<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

                  BENEFICI<\/strong>: \u201cLa serra\u201d com la seva pr\u00f2pia traducci\u00f3 indica, ens ajuda a estirar la columna en rotaci\u00f3, a enfortir els abdominals i a millorar la funci\u00f3 respirat\u00f2ria.<\/em><\/p>\n

                    \n
                  1. \n

                    SEAL<\/em><\/span><\/h4>\n<\/li>\n<\/ol>\n

                    I per acabar la s\u00e8rie sempre acabem amb un dels exercicis m\u00e9s divertits. \u201cLa foca\u201d com la seva traducci\u00f3 indica. BENEFICI<\/strong>: Ens ajuda a promoure la relaxaci\u00f3 i masseja la columna.<\/em><\/p>\n

                    Visita\u00a0el servei de Pilates\u00a0👉Aqu\u00ed<\/a>👈<\/h2>\n
                    \n
                    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                    Avui dia existeixen moltes maneres de practicar el m\u00e8tode Pilates. Podem dir que l\u2019originari que va deixar Joseph Hubertus Pilates fa refer\u00e8ncia al cl\u00e0ssic.<\/p>\n","protected":false},"author":76,"featured_media":3858,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[609,831,617,446,2302],"tags":[878,1007,2894,2889,2891,879,756,1303,897,2892,2895,2893,948],"yoast_head":"\nEjercicios introductorios de Pilates- Corporaci\u00f3n Fisiogesti\u00f3n<\/title>\n<meta name=\"description\" content=\"Los ejercicios introductorios de Pilates nos ayudan a comprender c\u00f3mo movernos a trav\u00e9s de la concentraci\u00f3n, la centralizaci\u00f3n...te proponemos algunos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.activasalut.com\/ca\/ejercicios-introductorios-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ejercicios en el m\u00e9todo cl\u00e1sico Pilates\" \/>\n<meta property=\"og:description\" content=\"Los ejercicios introductorios de Pilates nos ayudan a comprender c\u00f3mo movernos a trav\u00e9s de la concentraci\u00f3n, la centralizaci\u00f3n...te proponemos algunos.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.activasalut.com\/ca\/ejercicios-introductorios-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"Corporaci\u00f3 Fisiogesti\u00f3\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-07T04:00:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-12-06T07:23:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/06\/fac-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"470\" \/>\n\t<meta property=\"og:image:height\" content=\"246\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" 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