Group and individual Pilates classes. Group and individual Pilates classes Pilates in the center

The Pilates training system has interesting story. Its creator, Joseph Pilates, idolized the sport and devoted a lot of time to it. As a result I achieved perfect figure. He was repeatedly invited to pose for anatomical drawings. Sport became his profession. He taught boxing and wrestling to Scotland Yard detectives. Participated in the First World War and was captured. But even there, the tireless sports enthusiast trained his comrades using various objects. Gradually, a training system developed, to which the author gave his name. She worked well in rehabilitation programs for soldiers who came after the war.

The heyday of the Pilates hobby occurred during the American period of Joseph’s life. In New York, he opened his first school, which became very popular, first among dancers and ballet actors. But soon the fashionable hobby spread among actors and other public. Breathing practices, stretching exercises, physical exercise and exercises on machines developed by Pilates - these are the components of the system. She experienced the peak of the hobby and oblivion after the death of the author. But she was reborn and again conquered the whole world. The system has undergone changes, but is still an excellent tool for maintaining muscle tone and strengthening the entire body. There are still many celebrities among Pilates fans. Famous ballet dancers Mikhail Baryshnikov and Ilze Liepa do not start their day without training using the Pilates system. Hollywood stars Jennifer Aniston, Charlize Theron, John Travolta keep themselves in shape with these exercises. Fans of this fitness trend include Madonna and Paris Hilton.

Types of Pilates workouts

Pilates is such a universal system that it suits people of different ages and gender. It is not contraindicated for pregnant women either. Here everyone will find exactly the complex that will help debug the functioning of the body. It could be

• Pilates matwork. All muscles work from the deep ones, responsible for correct posture, to control the movements of small muscles. As a result of training, the spine will get rid of tension, the body will gain flexibility. If you have been suffering from back pain, everything will disappear;
• Pilates with small equipment (Pilates plus). Training is carried out using a Pilates ball, isotonic ring, band shock absorber, etc. Such exercises make it possible to simultaneously engage all muscle groups;
• Pilates for deep stretching of muscles and ligaments (Pilates Stretch). These classes are an example of classical Pilates. The basis is deep stretching. The system is good for restoring the functions of muscles, ligaments, joints, and spine;
• Power Pilates. Aims at involving all muscle groups. Classes are held using strength equipment: dumbbells, bodybar, band shock absorber;
• Pilates for seniors (Pilates 50 plus). This is a unique system that has no analogues in the world. During the exercises, joints and the musculoskeletal system are restored, metabolic processes return to normal, Pilates prevents prolapse of internal organs and loss of coordination.
• Pilates for pregnant women (Prenatal Pilates). Helps the female body prepare for hard work during childbirth. In training, attention is paid to the circulatory system, muscles abdominals. When preparing for childbirth, it is important to learn to control your breathing. Pilates helps improve breathing, monitor its volume and fill the lungs.
• Pilates Balance develops a sense of balance. People learn to distribute the load on the muscles and maintain the same body position.

The training program for pregnant women is selected individually. The choice of exercises depends on the stage of pregnancy and the woman’s well-being.

Whatever program you choose, remember that Pilates will only bring results in the unity of body and mind.

Pilates principles

To understand the spirit of Pilates, learn how to relax correctly, improve coordination and strengthen muscle function, you must follow certain rules. There are not many of them - 8, but without them it will not be possible to achieve the desired result. Joseph Pilates bequeathed to his followers to observe:

• concentration;
• center, or centering;
• breath;
• control;
• accuracy;
• insulation;
• smoothness and continuity;
• regularity.

How it works

Pilates involves the mind in the work, training certain muscles, it is important to understand what is happening. Gradually you will learn to feel your body and understand what it is telling you. Then your training will become not just a set of physical exercises, but a conscious need for improvement. The source of strength of our body lies in its framework, which is created different muscles: abdomen, thighs, buttocks, lower back, torso and abs. By paying attention to the “center”, you can a short time improve posture, relieve pain or get rid of it completely, deal with chronic diseases.

Proper breathing is the key to the health of the whole body. But most people don't even realize that they are breathing incorrectly. According to Pilates, breathing should involve the lower parts of the lungs. This breathing is deep, saturates the muscles well with oxygen and allows you to perform any action. The volume of incoming air will always be the same. It is important that the muscles of the “center” do not relax and hold the back perfectly. When performing exercises, you need to clearly control your actions. This is the only way to ensure their safe execution. The more control you achieve, the more accurate and easier your actions will be. This allows you to perform the exercises several times without much physical effort. Gradually, the body will get used to it, and muscle memory will regulate itself and prompt actions.

No matter what type of Pilates you do, precision is the key. The body must be in a certain position. The trainee must see his goal and understand why he is performing certain actions. The more accurate your actions, the greater the benefit from your classes. The author of the system was convinced that from one accurately performed exercise much more more benefits than from several, but done stupidly. Therefore, strictly follow the instructions; if even the smallest detail is missed, it will affect the whole picture and it will be much more difficult to get closer to the ideal. When training certain muscle groups, you should not strain those that do not take part in the process. So, if the training is aimed at the muscles of the center, the others should be relaxed. Everything will not be given at once, but persistence will help you learn to “turn off” your muscles and spend energy sparingly.

The Pilates program is developed in a clear sequence. All movements flow smoothly from one to another. This smoothness must be maintained. No sudden movements. You need to work calmly, but at the same time you can feel the necessary tension in your muscles. Throughout the entire workout, even during rest, breathing maintains its rhythm, and the center does not turn off. They will only benefit regular classes. A streamlined option is to exercise 3 days a week. If you attend classes occasionally, there will be no benefit. Only the system and full immersion will heal and strengthen your body. You will move gradually, introducing new exercises into the complex and expanding your capabilities.

The difference between Pilates and other programs

The system developed by Joseph Pilates in the last century is surprisingly suitable for the busy rhythm of life of a person in the Internet era. Enormous loads and growing nervous tension are exhausting, and it takes a lot of effort to get yourself in order. Pilates provides an opportunity to relax and improve nervous system. Unlike other practices, which also appeal to relaxation and stress relief, this system is aimed at:

• stabilization of the spine and, as a result, control of the entire body;
• muscles are worked comprehensively and in groups. With Pilates you will learn to relax muscles not used in training and keep your body in a natural position;
• Much attention is paid to working out the stabilizer muscles. This is a very important part of training. Stabilizers hold the skeleton and internal organs. The stronger the frame, the less the load on the spine, the less susceptible it is to injury;
• stretching. Pilates believed that to improve well-being, it is necessary to restore the natural balance of the body. It is important that the muscles acquire elasticity and tone. Various stretches help with this. They stretch the muscles and bring them back to normal;
• the emphasis is on the quality of the exercises and working out all muscles without exception. Many practitioners pay attention only to large muscles, leaving small ones inactive. This approach can lead to imbalance in the body;
• safety. The possibility of injury is reduced to zero. Pilates can be compared to dancing, when all movements flow smoothly.

Yoga and Pilates

Yoga practices are thousands of years of experience in training the human spirit through physical exercise. Pilates is more focused on sharpening the body and strengthening the spine. Yoga is based on asanas in which a person remains for several minutes. Pilates is characterized by dynamic classes with smooth transitions from exercise to exercise.

Practices and breathing techniques differ. Pilates uses chest breathing, which helps strengthen pectoral muscles. The author of the system also insisted that correct breathing helps saturate muscles with oxygen.

The uniqueness of Pilates is that the exercises are performed with a neutral position of the spine, which does not allow deflection in the lower back. As a result, the back “springs” and acts as a kind of shock absorber. Beautiful posture you are guaranteed

When is Pilates contraindicated?

Although Pilates is one of the safest practices and is suitable for people of both sexes and at any age, it is a good idea to consult with your doctor before starting classes. The main and general contraindications to classes using this method include:

• a cold or viral disease accompanied by an elevated temperature (37.5 degrees). In a feverish state, coordination is impaired. Possible injuries;
• benign and malignant tumors, especially in the skeletal system. Possible consequences: fracture, development of the disease;
• predisposition to bleeding;
• third degree scoliosis or spinal injury. The “center of power” may not be able to cope with the load and the condition will worsen;
• mental disorders and other mental illnesses. In this state it is very difficult for a person to concentrate;
• sprained ligaments, torn tendons, untreated fracture. Wait until you recover, and then Pilates will help with your rehabilitation.

But Pilates will help with a number of diseases. If you suffer from headaches, regular exercise will help reduce the pain. If you are obese, Pilates will help you remove unnecessary fat, even that which has settled on your body. internal organs. The system is also suitable for people leading a sedentary lifestyle. Soft physical exercise will not cause cardiac surges, but will give the necessary load. Teenagers will also benefit from the classes. At this age, joint and muscle pain often occurs due to hormonal changes in the body.

Training will be useful if you have diseases such as arthrosis, osteoporosis and scoliosis in the initial stage. Only training should be built according to an individual schedule. It is advisable not to overload the body with various twisting or bending. Under the same conditions, Pilates can be used in the rehabilitation of patients with vertebral hernia. Classes using the Joseph Pilates method will help those over 40. They will slow down the aging process, improve skin condition, tighten the figure and stabilize the musculoskeletal system. The Casablanca Dance School invites everyone interested in mastering Pilates and sports dancing. Under the guidance of experienced certified trainers, you will learn all the movements and become much healthier and more energetic.

I've been studying at Padede Studio for more three years. A wonderful studio that allows you to keep fit all year round. With my busy schedule, I have the opportunity to attend classes at a time convenient for me. Guys, you are great! Real professionals. Thanks for my correction office back, good mood And eternal youth! :)

Olga Lomakina

Pilates, Bison-Vibro, Body Ballet.

I have been studying at the Pilates and Splits Pas de Deux Studio for almost four years. I would like to say right away that the studio has been developing dynamically over the years, new types of classes, new formats and new simulators are appearing. For this, many thanks to the director of the Studio, Ksenia Kholodova, who, with her professionalism and enthusiasm, inspires both her team and clients to try themselves in something new. The latest innovation that I tried on myself was split training using Ksenia’s method on two machines: “Reformer” and “Bison”. As a result of such training, the abs and arms are strengthened, the buttocks are rounded and the back is straightened. And the subject of my long-standing desires and persistent efforts was twine. And now I can say: “I did it!” And this is a great merit of the teacher Rustam Bulgakov, who oriented me towards results and did not let me lose heart. And I also want to thank the entire Studio staff - both teachers and administrators - for the friendly and pleasant atmosphere that has always distinguished “Pas de deux”

Valeria Belyaeva

Individual lessons with Ksenia Kholodova, Rustam Bulgakov.

"I just love Padede! I recommend him to everyone!
I've been looking for a long time for a suitable place to finally do fitness. Padede is very conveniently located - right in the center, not far from the Novokuznetskaya / Tretyakovskaya metro station. There is a very interesting program of classes - dancing, fitness, and Pilates. And what was the decisive factor for me was the professionalism of the instructors.
I am now concentrating on fitness - and after three months of training I have become slimmer and more toned. All classes are very effective - just what I need.
There is also a very pleasant, calm atmosphere in the padeda. Everyone knows each other by name, is interested in events in life, and discusses the news. And they show great films)
I don’t know another studio that would have the same friendly attitude towards clients and the same high-quality work of trainers."

Victoria Minaeva

Zumba, Animal Gymnastics, "Bison - Vibro" with Ksenia Kholodova, Snezhanaya Osina

Wonderful studio! I spent a long time choosing something interesting for myself and settled on PA DE DEUX. I’ve been studying for three years now and I’m falling more and more in love with this wonderful place. I came with the goal of doing the splits (a childhood dream) and I did it!!! With the help of teachers we achieved desired result! Thanks a lot!!! The studio has many directions, and a subscription to unlimited class attendance allows you to attend any group classes at a convenient time and to suit any mood! I recommend!

Slepukhina Tatyana

Individual lessons Bizon-Vibro, review from yell.ru

Great activity great coach, individual approach and absolute attention to everyone! Best activity Pilates that I saw. Just a gem of a studio :)

Svetlana K.

I really love Pilates. But I haven’t worked out for more than a year. First lesson in the studio - approx. Mini group - about 7 girls. Instructor - Rustam, attentive, almost individual approach. Under his guidance, I remembered almost all the basic movements.

Natalya O.

I have been doing Pilates at Padede studio for about 3 months. I'm very glad that I found exactly what I wanted. I really appreciate all the coaches and administration. Wonderful, warm atmosphere, a very cozy and homely corner in the center of Moscow. I go on my lunch break and really like it. The studio is very cozy, clean and cute. The trainers are all very good! But my favorite trainer is Dasha:) I love classes with her, my mood always lifts after visiting the studio and doing Pilates with Dasha:) Even when you’re too lazy to go, you force yourself and go and then you’re just glad that you didn’t miss another lesson. During classes, your head turns off, it’s like an island of positivity and warmth, which is not so often found in our lives. Perhaps someone prefers premium fitness clubs, and this is just for those for whom every little detail is important. I have a different understanding, what is important is an individual approach, a positive, visible effect from the classes, and of course the attitude! :) Girls, thank you very much for being here, it’s a pleasure to communicate and work with you. Thank you to Ksenia for assembling a wonderful team of professionals and focusing on one direction! This is really very valuable! I am very glad that I found you:) I will continue to come!:)

(review from zoon.ru)

Stretching, circus performers, physical training, yoga, Pilates, acrobatics.

Education, sports titles:
Aerial ring acrobatics training course at the “Instructor” level with the title of “Aerial ring acrobatics instructor”, 2016.
Seminar " Sports rehabilitation. Injury Prevention", 2016
Seminar “All about flexibility” (certificate of employee Uskreeva M.S.), 2017
RGSU, Physical Culture, teacher education (since 2018).
State school circus and pop art named after. M.N. Rumyantseva, internship “Methods of teaching circus genres,” 2017–2019.
Sports achievements, awards:
2nd place among amateurs (ring), Russian and CIS Cup in VSE (Uskreeva M.), 2016
3rd place pro ring International Championship of Russia and CIS countries in VSE, 2017
1st place pro ring Pole spirit dance, 2017
1st place in the category – pro, ring. "CATWALK dance fest", 2017
1st place pro ring International Championship of Russia and CIS countries in VSE (diploma of employee M.S. Uskreeva), 2018
1st place at the International Championship of Russia and CIS countries in VSE, 2018
Letter of thanks from Art of dance studio, 2018
2nd place pro cube Pole spirit dance, 2018
1st place pro ring Pole spirit dance, 2018
Aerial gymnastics festival in Gorky Park, 2nd place (Uskreeva M.S.), 2018
1st place pro cube Polygon World Final Minsk, 2019
1st place pro cube Open tournament Russian pole and aerial gymnastics, 2019
2nd place, pro ring. Russian Open Pole and Aerial Gymnastics Tournament, 2019
1st place pro duet in Cuba Aerial Gymnastics Festival in Gorky Park, 2019
1st place, pro cube. International qualifying tournament for the World Aerial Gymnastics and Pole Sport Championships, 2019
1st place pro ring International qualifying tournament for the World Aerial Gymnastics and Pole Sport Championships, 2019
Preparing students for the Skyfest competitions, 2019
1st place pro ring Polygon World final, Minsk (diploma from M.S. Uskreeva), 2019

The studio cooperates only with experienced teachers and specialists in their field. Our hall is equipped with everything necessary for yoga practices, acrobatics, Pilates and aerial rehearsals. For aerial gymnastics, ensure maximum comfort and safety.

10% discount

When purchasing a daily subscription trial lesson

Pilates: 650 rub. / 60 min. ( )

Stretching: 650 rub. / 60 min. ( One-time 650r 4tr 2400r 8tr 4000r 12tr 5400r)

General physical training: 650 rub. / 60 min. ( One-time 650r 4tr 2400r 8tr 4000r 12tr 5400r)

Aerial gymnastics on canvases: 650 rub. / 60 min. ( One-time 650rub
4tr 2400r
8tr 4000r
12tr 5400r)

Group lessons: 650 rub. / 60 min. ( One-time 650r 4tr 2400r 8tr 4000r 12tr 5400r)

Individual lessons: 1500 rub. / 60 min. ( 2000 rub. /90 min.)

The portal contains addresses and telephone numbers of fitness centers in Moscow that offer Pilates classes for beginners and intermediates. This is a system of exercises that combines elements of yoga, gymnastics, oriental martial arts and dance stretches. Well-thought-out exercises are suitable for all fitness levels. The tables contain prices for Pilates lessons in Moscow, allowing you to quickly compare the cost of training in different sports clubs. When choosing a program, reviews from clients of fitness centers left by visitors to the portal will be useful.

Pilates is very effective in healing the body, strengthening muscles, helping to lose weight, and correcting posture. Its main difference from yoga or stretching is the presence of exercises that actively burn calories. So Pilates can be used for weight loss. In addition, additional exercise equipment and devices are often used during classes.

How are prices for classes determined?

Pilates is a popular form of fitness, so the prices for Pilates do not differ from the prices for yoga or aerobics. There are group and individual classes. For the former, the minimum price is 300 rubles, but few people offer it. The more common cost is 400-450 rubles . A visit to the Pilates studio after 18:00 costs a little more. At this time, office workers end their working day, so there is a great demand for relaxing and healthy Pilates. An individual lesson can cost from 1 to 2 thousand rubles. You can often save money by purchasing a subscription.

The price also depends on the location of the studio, its type, and the professionalism of the trainers. If the Pilates club is part of a chain, then it may have good discounts, prices are average. If it is one of a kind, then the price can be much lower or higher. Studios in the center always charge a little money for the convenience of accommodation. If they have masters who have diplomas or have completed medical courses and can create a program for treatment, then the cost of the lesson increases.

Is Pilates suitable for beginners?

Yes. Pilates is ideal for beginners. From the very beginning, his program was compiled for people of different ages, sizes, and levels of training. Joseph Pilates even trained bedridden patients. Therefore, office workers with mild osteochondrosis and weak muscles can practice Pilates and quickly get the first results. Of course, at first they will have to study according to a simplified program and work a little.

Pilates reviews are the best. Older people say they were finally able to get rid of back pain, young people rejoice at getting rid of cellulite and having strong muscles. One important point is that beginners may perform the exercises incorrectly, so they should work on themselves with a trainer. At least the first few lessons.

Features of Pilates training in Moscow. What nuances should you keep in mind?

Pilates classes require correct execution of all exercises and following the recommendations of trainers. Basic tips when learning Pilates are:

• In order to relieve the load from the lower back, it is important to constantly draw in the stomach;
• All movements should be slow and smooth, only then will they be healthy and safe;
• The mind should concentrate on those parts of the body that are this moment tense. No extraneous thoughts;
• The body is relaxed during exercise;
• Breathing is very important. Most often, you inhale before starting the exercise, and exhale during the active part;
• There shouldn't be any pain. As soon as it occurs, you should slow down.

Pilates lessons are useful when the body likes the load, it is important to listen to your feelings.

Will Pilates help you lose weight?

Pilates is a workout that is not focused on burning calories. Of course, it helps you lose weight, but much slower than aerobics. During one session, a person loses on average 300-400 kcal. This is not enough, and if you go to Pilates classes for weight loss, and after them eat sandwiches with mayonnaise, there will be no changes in weight. Therefore, trainers recommend eating healthier and lighter, avoiding fatty, fried foods.

There is a trick for those who want to lose weight, which is taught in some Pilates schools. You just need to alternate exercises with cardio exercises or jumping rope. Then the body sweats more, the pulse quickens and the kilograms disappear faster.