Pilates reformer, initially known as Universal Reformer, is the name of the most useful, famous and used apparatus in the pilates method.
"Reformer", translated into Italian "reformer", would be the "abbreviation of" universally reforming the body ", that is to reform the body universally.
Originally defined "Contrology", the pilates method is a discipline conceived at the beginning of the twentieth century by Joseph Pilates, in which extensive use is made of tools and equipment designed in order to optimize training.
For further information: Pilates: What it is, Benefits and ControversiesIn addition to the pilates reformer, other devices of significant use are: Cadillac, Wunda Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole.
For further information: Pilates: Which Tools and Right Rhythm
The pilates reformer is therefore designed to simultaneously stimulate: muscle flexibility, joint mobility, general tone and strength - especially of the core - resulting in better general functionality due to the readjustment of the body and the improvement of posture.
, and sliding by means of wheels on two tracks fixed to a frame. In front, the trolley is connected to some springs, which act as resistance (at various levels of intensity), attached to the frame on the opposite side; in correspondence of the same there is also an adjustable bar (footbar). The trolley is equipped with stops or blocks that allow the user not to slip in the traction and thrust. The back is instead made up of a system of straps and handles, whose traction acts on the movement of the trolley. The pilates reformer is adjustable in based on the anthropometric characteristics of the subject and its resistances are constituted by the body weight and the setting of the springs.In the "Reformer Half Trapeze" version, behind it we also find specific elements of the Table Trapèze - another pilates apparatus. Exercise positions are supine, prone, sitting, kneeling or standing.
The most current pilates reformers are foldable and easily transportable.
'- In addition, the execution of protocols with pilates reformer allows to develop strength not only in the traditional concentric, but also eccentric mode
- One of the main characteristics of pilates is to let the muscles develop in all their length, without causing a significant increase in their section (mass), but in any case determining an increase in the general tone.
These four great benefits, in turn, lead to the optimization of:
- Posture
- Equilibrium
- Movement efficiency
- General functionality, found in the context of everyday life
- Pain relief attributable to physical imbalances, especially of the spine, such as back pain (low back pain).
Many, then, choose the pilates method and use the pilates reformer to try to lose weight. Its effectiveness, of course, mostly depends on the overall diet. For more information, we recommend that you read the dedicated article.
For further information: Pilates for Weight LossThe main feature of the pilates reformer is versatility. The exercises can be done supine, prone, sitting, standing, pulling the straps, pushing the bar at the bottom of the feet, squatting on the platform, on the shoulder blocks, with the use of additional equipment, in an inverted position, sideways and with many other variations.In other words, the pilates reformer can train different parts of the body in many different ways.
The possible exercises are really many, from those for beginners to those for the more experienced; for example, there are specific sessions intended for the conditioning of rowers (rowing practitioners). The pilates reformer is a tool for everyone, suitable for any level of fitness; it is not surprising that the original name of this tool was "universal reformer".
The best way to learn how to use the pilates reformer is in a class or through private lessons. Once you have learned a few exercises and understood the basics of exercise, it is certainly advisable to purchase a personal pilates reformer.
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Practicing physical activity during pregnancy, for example many exercises with pilates reformer, can be a "good habit to improve your health without compromising that of the child. The use of pilates reformer is ideal during pregnancy, because the relative strength gains , without too many related risks, will help the pregnant woman during childbirth and facilitate post partum physical recovery. However, as pregnancy is a rather delicate condition, it is advisable to limit the sessions to specific exercises and work only at comfortable intensities to avoid injuries and complications.
During the first trimester of pregnancy it is possible to continue training with the Pilates reformer practically in a normal way. However, during the second and third trimester, due to the known hormonal changes and weight gain, it would be better to avoid movements involving position. prone or supine. Better standing, kneeling and sitting to stay safe.
Practicing pilates with the reformer helps strengthen the core muscles of the pregnant woman which, in turn, can prevent low back pain and improve mobility. Pregnant women trained with pilates reformers are able to increase strength by keeping their body aligned correctly and posture. During pregnancy, the center of gravity and balance changes due to weight gain in the abdomen and breasts; the use of the pilates reformer allows you to perform many exercises while maintaining postural alignment. Additionally, hormonal changes during pregnancy cause ligament laxity, which can lead to instability and increase the risk of muscle tension and sprains. The use of the pilates reformer, which accompanies the movements in total safety, limits the range of movement and reduces the risks associated with this situation.
During pregnancy, the rectus abdominis - the main abdominal muscle that runs along the front of the torso - widens slightly in the center. It is therefore advisable to avoid exercises that cause strong contractions, as they can cause hyper-distension. This includes movements in the supine position of lifting the head, shoulders or legs, even with the use of the pilates reformer - for example the roll-up.
Many exercises with pilates reformer in the supine position can create problems during the second and third trimesters, when the weight in the belly becomes significant, causing compression of the veins and arteries, which in turn can restrict blood flow to the baby. Not all expectant mothers complain of this problem, which is usually noticeable if dizziness and sudden weakness appear. In that case it is necessary to sit down to relieve the symptoms.
The use of pilates reformers can help develop the muscles of the buttocks, therefore the buttocks - especially the gluteus maximus, but also the medium and small - although it can hardly show an impact worthy of a protocol with overloads - in which it does not there would be no squats, deadlifts, lunges, etc.
What is really essential to add muscle mass to the buttocks is the resistance to exercise. It is therefore advisable to use a high resistance (of the springs and straps), and therefore tiring, to optimally stress the muscle fibers of the buttocks, in so that they grow back bigger and stronger. Whether this resistance is sufficient to stimulate muscle growth depends above all on the starting point. If you are a beginner, with the use of the pilates reformer you can undoubtedly get results; on the contrary, if you already have a training base, the pilates reformer cannot clearly help you.
More generally, pilates can contribute to the structuring of the buttocks through the following exercises Flutter Kicks, One-Legged Pelvic Tilt and Side Leg Kicks.
