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It is possible to do a class
Pilates without any type of material, but it is usually quite common for different tools to be introduced, from
elastic bands until the
fitball or even
the TRX. One of the most characteristic elements of this discipline is the
magic circle (or magic ring)since it was Joseph Pilates himself who created it.
It is a ring of about
40 centimeters in diameter made of a semi-flexible material, with two handles or grips on the sides. This tool increases the
intensity of any of the exercises by generating a certain
instabilityhelps to work the
force of arms and legs and strengthens the
flexibility.
Another benefit of this tool is its
low price and its size, which make it a very
affordable to have at home and practice
daily from our home. If you have already decided to incorporate it into your
daily routineHere are some exercises you can do with the
magic circle:
Legs: ‘Showlder bridge’ with underwire
This exercise helps you eliminate the
fat of the legs working the adductors, the inner part of the
legs and the
buttocks. To do it correctly you must place the ring between the
thighsjust above the knees, and lie on your back, with the soles of your feet resting on the floor, your legs
flexed and separated the width of the shoulders and arms on both sides of the body. Next,
raises the hip while pressing the
ring and activate the glutes, reducing the pressure when you return to the original position.
Abdominals: ‘Criss cross’ with hoop
To do it
correctlylie on your back with your legs bent at a 90 degree angle and holding the
ring with hands at chest level. Press it while raising the head, neck and shoulders, supporting us at the base of the legs.
scapulae to rotate the trunk to the right and extend the left leg to 45 degrees (arm to opposite leg). Slowly, change legs and
spinning the trunk to the left, without loosening the hoop.
Arms: Hoop Triceps Workout
This exercise is great to end the
bat wings. In this way the triceps is worked, or what is the same,
the inner side of the arm where the muscles are weakest. Stand up with him
ring leaning on the hip and holding it with the open palm of the hand. He then does
pressure inward as you exhale and activate your abdominal center.
Obliques: Pressure and twist
Besides
obliquesthis exercise also works
arms,
pectoral and
abdomen. To do it correctly you must stand up with the
ring hold with hands and elbows flexed. The legs must be
stretched and separated the width of your shoulders. Then exercise
pressure on the hoop while doing a twist to the side without moving the
pelvis and return to the original position before turning to the other side.
Gluteus: Back of the leg
This exercise works especially
the back of the legoh more intensely the
femoral biceps. You must place yourself in
quadrupedwith the knees, the palms of the hands and the tips of the feet resting on the ground and the
ring held between the buttock and the heel. The knee of the leg holding the hoop must be
detached off the ground and at hip height. Next make small
elevations of the leg that holds the hoop without moving the rest of the body.
Shoulders and coordination
Lie on your stomach with your whole body stretched out and holding the
ring across the pads with your hands. Next,
raises feet and hands leaving only resting on the ground
central part ofthe body. turn the
ring to the right and lift the leg on the same side, return to the original position and
repeat exercise on the other side.
As you can see, they are exercises
easy to do and with the plus of
intensity that provides the magic circle, an easy-to-use and comfortable tool to store at home.
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