> > 0 0 2
Congratulations on your new ENERGETICS
. We hope you will have lots o un and successin exercising. Beore getting started with your work-out, we would like to give you a ew tips, whichhave been developed in coordination with leading European sports scientists.Your ENERGETICS-Team
How do I beneft rom Pilates training?
On a physical level, pilates goes beyond just toning and strengthening muscles. Standing postures cor-rect structural alignment and strengthen the spine. Twists massage the internal organs. Forward bendslower blood pressure and relax the nervous system. Inverted postures puriy the lymphatic system.Pilates postures and breathing strengthen and balance the immune, hormonal, digestive and nervoussystems.
What do I have to look out or?
In order to avoid any possible damage to your health please consult your doctor, beore starting withyour pilates training. For the benet o your health you should not exercise, i you:• have acute illnesses like ever, cough, inuenza, or other health problems• do not eel wellBe kind to yoursel when you practice pilates. Go slowly, especially in the beginning, and listen to yourbody. Don‘t push it. Pilates is not a competitive sport. I you push too hard, you probably won‘t enjoy it,and you may hurt yoursel. Whenever possible, work with a teacher and use books, videos and websitesto supplement your classroom instruction. Most o all, stick with it. I you practice, you will improve. Andyou will eel better. There are varying levels o pilates. We have created these products to help you at each level. The ollow-ing instructions describe some o the undamental pilates postures.
Take a deep breath
Here is a simple breathing exercise that oxygenates the blood, increases lung capacity and cleansestoxins and allergens out o your system. It also takes the mind away rom mental worry by ocusing onbreathing. It can be done seated or lying down:Locate three parts o the torso: belly, lower lungs, and upper lungs. You may place a hand on one partmoving it to another, until you get amiliar with the technique. Do not orce the breath. Do not holdthe breath at the top o the inhalation nor at the bottom o the exhalation. Let it be a circular breathwith smooth and even transitions. Breathe into the belly gently lling it, then move the breath intolling the lower lungs, then all the way up under the collarbones into the upper lungs. Exhale slowlywith one long breath. Repeat 6 times. Then breathe regularly. You may use this as the only practice andrepeat it over and over, or combine it with the ollowing pilates postures. Hold each posture or about5 – 10 breathes.