Exercise was not his favorite thing. He didn’t even think about eating in a balanced way, he didn’t take care of his rest or drink enough water. But there came a time when he said “enough.” D influencer french Marine PellegriniWith about 40 thousand followers on the social network, like Laura Eskanes, decided to express her commitment to physical exercise. In some ways, the mere fact of sharing specific goals with your community can keep you from throwing in the towel at the first opportunity.
For Pellegrini, of course, it worked. He became interested in wall pilates, lost 40 kilos and developed his own system: MEA method. Today she has inspired many women around the world by her example. but What do experts in this discipline think? Does it really work?
© @marine_mea
© @marine_meaAdvantages of wall piles according to experts
To begin with, it must be clarified that Dr. Juan Bosco Calvo, the founder of Dance Medicine in Spain and the pioneer of introducing Pilates to our country, said, “Movement is health”. Then, starting from this base, Pilates works in any form. The expert maintains that the body is designed to move and that among the sports that produce the best results, it stands as a therapeutic discipline.
Experts are sure that, since Joseph Hubertus Pilates developed it in the early 20th centuryhe boom The process has always been cyclical. He tells us that in Spain, There are more and more doctors who recommend it But he confirmed that there is no one who uses discipline as a rehabilitation method. Something necessary for the doctor, since he thinks that “The Pilates method is a fundamental pillar of kinesitherapy (a field of physiotherapy that consists of postural re-education through movement), with excellent contributions to the restoration of human movement through the foundations and current techniques of medical gymnastics. Scientific evidence supports”
© @believe_athleticsCoach, physiotherapist and former elite swimmer Chris Diaz completely agrees with the doctor, who also confirmed this The wall variant that Pellegrini practices is extremely effective. “Ultimately, the wall acts as a stimulus to exercise, just as an elastic band does, A hoop, a ball, or some dumbbells“, he tells us.” The wall becomes another resource between sessions, making some exercises difficult and requiring a high level of performance.
An advantage of this method is that It helps in the alignment of our spine, stimulating balance. Besides, Improves postural control And in that sense avoids errors, which is a great advantage, because it minimizes potential execution errors,” explains the expert. For him, “Whichever way you look at it, “The wall brings us many benefits”. But he cautions that, as with everything, It would be ideal to do this with a professional in the sectorAvoid injury and maximize its benefits.
© @marine_meaPillars of the MEA method of Pilates on the wall
The Wall Pilates method that Pellegrini developed based on his own experiences is collected in his book: Wall Pilates, the 28 day challenge to get in shape. Each session includes training and exercises. All low impact but intense. These qualities are, in fact, what gripped the content creator and made him stick to the practice That and due diligence, for thatBetter to train 10 minutes a day than 40 once or twice a week. Before starting training, always make sure to maintain good posture.
For this, she offers the same guidelines as former dancer and founder of the ballet fit method, Gloria Morales: straight back, navel in, neck in line with spine, feet hip-width apart, and contracted glutes. Morales will tell you to always contract your abs, pretend you’re tying a tight zipper, and keep your abdominals strong. original And stability imagines two forks holding your ribs resting on your hip bones. Maintain regular breathing from this initial position and begin working. Without money, you will already be exercising your whole body.
© Getty ImagesIf your goal is to lose weight, Other issues such as good nutrition, rest and hydration are interesting. Pellegrini said he didn’t spend much time in the kitchen and ate little and poorly. By which with similar principle, as the coach Marchioness Isabel Junot of Cuba, in keeping with her “intuitive eating,” was able to develop a better relationship with food and begin to take care of herself. Similarly, he drinks water and starts taking care of his rest.
© @dashandstarsThe best Pilates wall exercises
There are many wall exercises that you can do. Chris Diaz offered four singles. All you need to start practicing them is a wall and a mat:
- glue bridge: Place your feet against the wall, keep your knees in line, support your back and extend your arms. Raise your hips while inhaling, maintain the position, bring the weight toward your shoulder blades and lower again, exhaling through your mouth. Perform 3 sets of 15 repetitions.
- cRanch on the wall: In the same position, bring your hands behind your neck and perform a crunchExhaling air while rising, activate original and raising the trunk to the scapula and lowering it again while exhaling. Perform 3 sets of 15 repetitions.
- turning Sit with your hips as close to the wall as possible, legs extended on the floor, hip-width apart, and your back in contact with the wall, shoulder blades included. From that position, inhale by raising your arms toward the ceiling, hook your arms to the wall, and as you exhale draw a “C” with your back, reach your feet with your hands, arch your spine, and slowly return to the previous position. Looking with your back to the wall. Perform 3 sets of 15 repetitions.
- Squat with arms. Position yourself to squat against the wall, resting your back on it and bending your legs 90º below the knee. Once there, raise your arms and place them in a cross shape, with your shoulder blades against the wall and your palms facing down. Make sure your wrists are in line with your shoulders and elbows. As you inhale, bring your arms forward, at shoulder height, until your hands are together, and as you exhale, reverse the movement, until your hands come back in contact with the wall. Do 3 sets of 15 repetitions.
In addition to these exercises, you can That’s Pellegrini’s practicethe the coach From the Personalized Exercise Planning Platform Better Me Wall Pilatesand coach with five children and over 900 thousand followers Masha Kinash Done in the short video we show you below this line. A multitude of movements with which you will be able to get in shape today. Follow three accounts on social networks and get in shape by stretching your muscles.
