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Are you tired all the time, do you suffer from back and joint pains, are you tired of fat deposits on your waist and thighs? Have you decided to take up sports, but running and jumping are beyond you?
We offer an effective way to put your body and thoughts in order, using a special technique called “pilates”. What is this trend, who can do this sport and is it safe for pregnant women? Let’s answer all these questions…
This is a health-improving general strengthening system developed about a hundred years ago by the American Joseph Pilates. It was used for a long time to restore the health of soldiers who received various injuries in the war. Today, everyone can engage in this type of gymnastics. Gymnastic techniques are performed in conjunction with Eastern practices: conscious control of the breathing process and clearing the mind of negative emotions.
Individual or group training is non-stop, but all movements are performed at a slow pace. At the same time with the development of musculature, a person gets a good release and positive emotions. He gradually acquires the harmony and balance inherent in him by nature.
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12 months of fitness
Full day pn-pt from 07:00 to 22:00, sb-us from 09:00 to 21:00 - 35 000 UAH Day pn-pt from 07:00 to 15:00, sb-us from 09:00 to 15:00 - 30 000 UAH
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6 months of fitness
Full day pn-pt from 07:00 to 22:00, sb-us from 09:00 to 21:00 - 21 000 UAH Day pn-pt from 07:00 to 15:00, sb-us from 09:00 to 15:00 - 19 000 UAH
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3 months
Full day pn-pt from 07:00 to 22:00, sb-us from 09:00 to 21:00 - 13 500 UAH Day pn-pt from 07:00 to 15:00, sb-us from 09:00 to 15:00 - 12 500 UAH
The initial base developed a century ago consisted of only 34 exercises, now there are no less than 500. Depending on the athlete’s level of training, three categories of exercises are offered:
- on the mat;
- with special equipment;
- on the simulators.
For those who have thought of visiting Ark spa health and beauty fitness center, here are some examples of exercises to familiarize you with the methodology.
- Starting position – sitting on the floor, legs bent at the knees, feet resting on the floor and positioned at the width of the pelvis, back straightened.
- Wrap your arms around your hips and reach upward, feeling your spine stretch.
- Lift your legs up, helping yourself with your hands, so that your ankles are parallel to the floor, making sure that your back remains straight. Tense the muscles of the legs, arms and buttocks.
- Take a deep breath in, and as you exhale, press your belly against your back, rounding your spine slightly. Lean back slightly, balancing on the buttocks.
- As you inhale, straighten your back again. Repeat 5-10 times.
- Starting position: lying on your stomach, lift your torso, resting on your forearms and toes. Make sure that the torso is parallel to the floor surface, forming a kind of bridge.
- Take an inhale, and on the exhale lift the pelvis, slightly lowering the head, but not touching the mat.
- As you inhale, return to the bridge position.
- Repeat 2-10 times.
- Rest your hands on the floor so that your palms are at shoulder level. Bring your legs back and place them parallel to the floor, feet together. The body forms a straight inclined line from head to toes.
- As you inhale, lift one leg up, extending the toe, and as you exhale, return it to the starting position. Repeat the same with the other leg.
- Repeat 5-10 times.
For beginners, exersises may seem difficult, but armed with patience and an irresistible desire to become slimmer, you can achieve good results.
This wellness system is somewhat similar to an ancient Eastern spiritual practice that has long been used to find wholeness in life. Just like yoga, it develops flexibility, endurance, concentration, and mental clarity. It has a beneficial effect not only on psycho-emotional health, but also on the condition of the body as a whole. The results of scientific research prove that competently organized training over time leads to the following positive changes:
- increases overall physical fitness;
- develops muscle strength;
- restores the natural curves of the spine, its flexibility and mobility;
- visibly improves posture, as well as the condition of bones and joints;
- stimulates blood flow, oxygenates the lungs;
- increases muscle tone.
Pilates is said to be suitable for building a strong physique, improving well-being, but for weight loss – it is not the best way, as a person does not experience excessive physical stress.
In fact, this is not the case. One hour in the gym consumes about 300 kcal. This is about the same amount as is spent during the same time doing volleyball or power aerobics (350 kcal).
The secret is that the body expends a tremendous amount of energy, even with the static tension created by holding a position for 20 seconds or more.
Such training perfectly develops stabilizing bundles of muscle tissue and improves flexibility. But the main condition for achieving positive results is systematic training, which will make weight loss safe.
There are no restrictions on gender, age or fitness level imposed on the classes. The therapeutic and recreational system is indicated for people with insufficient physical activity who spend most of the day, for example, in an office. Unfortunately, most people due to their sedentary lifestyle experience a lack of movement, which leads to irreversible consequences.
Due to the fact that the exercises are performed lying down, all systems of the body experience gentle loads. The method is applicable even for people suffering from diseases such as:
- asthma;
- chronic bronchitis;
- pharyngitis;
- osteochondrosis;
- scoliosis;
- slouching;
- visual impairment.
Gymnastics is well tolerated by persons weakened by social factors, who have too much weight. And also those who are not recommended to jump, run, who have suffered an injury, people of advanced age. It does not require special preparation, equipment, special clothes, devices. It is very easy to sign up for a Pilates class in Odessa, you just need to buy a season ticket for fitness, Pilates is included in the schedule of group programs.
The training consists of several phases:
- Preparatory part (5-10 minutes). Includes sports movements of general developmental nature: bends, turns, body alignment, concentration on breathing, inhalations and exhalations, usually performed standing.
- Main part (35-45 minutes). Various loads are used: static, dynamic, strength. Repetitions of 2-6 times are organized to strengthen large muscle groups. All exercises are combined into blocks, ligaments and form a single complex.
- Final part (5-10 minutes). Provides recovery of the body: part of the training aimed at stretching, mobility flexibility of joints, regulation of respiratory phases, improvement of mental state.
All of our group workouts last 55 minutes and our personalized workouts last 60 minutes.
Fitness trainers recommend training twice a week. It is advisable for people with a low level of health to gradually get used to the loads.
Take care of your health together with ARK SPA PALACE, choose a fitness pass for 3, 6 or 12 months!
THE SEASON TICKET PRICE INCLUDES:
- Personalized towel, bathrobe, slippers;
- Reliable safes;
- Comfortable locker rooms;
- Card freeze for the period of absence: (3 months – 7 days, 6 months – 15 days, 12 months – 30 days);
- Gym Attendance;
- Introductory training in the gym;
- Free admission to group programs;
- Creating an individualized training plan;
- A gift spa visit;
- 1 personal training session in the gym (60 minutes);
- Breakfast at the restaurant;
- 1 cosmetic treatment of your choice (FULL skin, pressotherapy, hydromassage).
This method is attractive because there is no impact, jumping load, eliminates overstrain of joints, while working perfectly superficial and deep muscles.
- Concentration and focus on your own sensations.
- Coordination of body and mind – relaxation and complete relaxation entails getting rid of unnecessary thoughts.
- Constant alignment of body position, control of asymmetry of shoulders, shoulder blades, pelvic bones, close attention is paid to the position of the spine.
- Centering is achieved by constantly tightening the abdomen and the “pelvic floor” muscle.
- Smooth and unhurried movements. The slow pace allows you to concentrate on the muscle group that is doing the work.
- Full inhalation and exhalation – deep even breathing cycles cleanse the lungs and revitalize the entire body.
- Continuous work, lifting, swinging with the weight of your own arms, legs, torso, systematicity, regularity form a good endurance of the body.
Despite the impressive list of positive effects on the person in general, the technique is contraindicated in the presence of the following diseases or pathological conditions:
- serious joint problems, spinal problems;
- cardiovascular disease, hypertension;
- unhealed ligament tears, tendon tears;
- inflammatory processes;
- elevated temperature;
- chronic diseases in the active stage.
- the threat of miscarriage;
- hypertonus (prolonged overexertion of the uterine muscle layer);
- severe toxicosis;
- risk of bleeding;
- excessive weight gain.
In any case, before starting sports activities, pregnant women will not be superfluous to consult a doctor about possible risks.
Buying our club cards – you can exercise from morning till evening without restrictions, have breakfast in our restaurant, order beauty treatments and visit our spa visits. One spa visit includes:
- Russian bathhouse
- Finnish sauna
- Infrared cabin
- Thermae
- Salt sauna
- Hammam
- Aroma saunas
- Japanese ofuro
- of the snow room
If you buy a fitness card, a visit to the spa 550 UAH. Quiet music, calm environment, smooth movements, a certain philosophy of training – all this calms you down and takes you to another world. You will undoubtedly improve not only your physical shape, but also your mood.