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00:00:02

good evening

00:00:04

hello everyone, how are you doing, I'm

00:00:10

super excited for this first

00:00:11

evening live broadcast and I'm happy to have

00:00:14

doubled the appointment for today

00:00:16

because I know that several of you have

00:00:19

started working again so obviously

00:00:21

they can't follow the live broadcast even

00:00:23

though they still remain on the channel

00:00:25

youtube always available to everyone

00:00:27

even after having done the live broadcast so

00:00:31

today the rainy day continues and but

00:00:35

we obviously don't stop video for a

00:00:37

few more moments to

00:00:39

reach us and in the meantime I can't help but

00:00:44

offer you

00:00:47

my quote again this evening

00:00:50

this time we're talking about a

00:00:53

truly very important character in the history

00:00:54

of dance, Pilates is in part a

00:00:57

discipline that has come close and gone

00:00:59

hand in hand with dance, therefore

00:01:02

Pilates has taken a lot from

00:01:04

classical dancers and classical dancers

00:01:06

benefit greatly from the

00:01:09

support of Pilates so now everyone

00:01:13

Contemporary modern classical dancers train to

00:01:16

strengthen their muscles. I believe that

00:01:19

there is nothing comparable to Pilates

00:01:20

to really strengthen the muscles

00:01:23

of the whole body and then help in

00:01:25

all the acrobatics that are

00:01:27

done so today's quote is a

00:01:31

quote by isadora duncan, beautiful and

00:01:34

which is connected a little to

00:01:35

our being

00:01:37

relegated to the house and to the thoughts that

00:01:40

naturally flow, for many I think of a

00:01:43

holiday so the thought that runs to I

00:01:46

want to go to the sea is planned at

00:01:50

this point of the year we are used to

00:01:51

think let

00:01:52

's resist film that we don't go to the seaside

00:01:54

and therefore this society action

00:01:56

is actually beautiful because it links movement

00:01:58

to the presence of evil it says I was born by

00:02:02

the sea the first idea of movement

00:02:04

and dams certainly came to me from the

00:02:06

rhythm of the waves

00:02:08

therefore beautiful this this thought

00:02:10

that the natural elements are a

00:02:14

source of inspiration for what then

00:02:17

the movement of the body therefore

00:02:19

the integration there the idea of nature

00:02:22

in our movement in the dump well

00:02:25

we come to us therefore training of

00:02:28

this series I called cardio because

00:02:30

we will have a slightly faster pace

00:02:32

than usual so we will

00:02:35

obviously take different moments that we have

00:02:37

already seen in many of the workouts

00:02:40

we have published but we will make them a

00:02:44

little more intense so we will start

00:02:47

standing in what we need this evening

00:02:50

is just a mat and a thickness

00:02:53

under the head if you are used to

00:02:54

putting it on when you lie on your stomach

00:02:56

on your mat in the first part I

00:03:01

advise you not to use the mat which

00:03:03

could create a little too much grip

00:03:04

under your feet so

00:03:06

we will do without the standing part and then we

00:03:08

will take a moment of time to

00:03:09

unroll our mat to do the

00:03:12

second part of our training

00:03:14

well I'd say we can leave I'm going

00:03:19

to take up a position so we get ourselves fully set up

00:03:23

with our feet parallel to

00:03:27

each other in line with our hips and

00:03:30

we do a minimum of rocking

00:03:32

back and forth to find

00:03:33

support not only on the heels, hands

00:03:35

and toes, then

00:03:37

swinging the weight back and forth opens

00:03:40

well, leading the full stops, stop in a

00:03:43

central position and feel that from there

00:03:44

you are taking energy from the movement,

00:03:46

therefore the thighs they activate the globe and that the

00:03:49

abdominals are activated, tighten that

00:03:51

abdominal constriction and stretch the veins

00:03:53

upwards,

00:03:54

always remember there with the food a

00:03:56

little behind in order to stretch the

00:03:58

cervical spine and the beginning, bring

00:04:01

the arms upwards and exhale, choose

00:04:04

if you want when you bring the arms on which it is

00:04:06

to spend lightly traces and return

00:04:11

downwards

00:04:12

inhale hold abs and buttocks as you

00:04:14

go up and out the air go down in again

00:04:18

inhale go up and towards return and again

00:04:24

inhale at a time and there is still a couple

00:04:29

so inhale go up and down and one more

00:04:35

pull up and come back g

00:04:39

the first debt we have to do is

00:04:41

our squat so if they give you a hard time

00:04:44

originate you can also stop halfway

00:04:46

we are going to have our session in

00:04:48

which we incline the taste and brought the

00:04:50

vaccine in behind the back well flat

00:04:51

the arms continues a line of taste

00:04:54

when scilly and let's start from here that the

00:04:57

head has well arrived with the taste

00:04:58

inhale prepare on the spiro then come back

00:05:04

forward to make the

00:05:07

contraction of your abdominals feel good when

00:05:09

you come down the first ones are well glued on

00:05:11

the floor and then but hold lupine again

00:05:15

go down come back and go on like this go down and go back up

00:05:19

again go down and go back up to es come

00:05:26

back again to es

00:05:28

and go back to Rome it goes down and goes back up

00:05:33

goes down

00:05:34

four more like this down and goes back 3 and

00:05:40

goes back again the last two on the

00:05:43

next one there let's lose two let's do

00:05:45

colleges porta de mari along the hips

00:05:47

sprung and breathing so he really

00:05:50

thinks about activating the

00:05:53

quadriceps well to keep the

00:05:55

abdominals well he already wants on his knees

00:05:58

cervical lunata again forward again

00:06:03

10 9 8 7 6 5 4 3 2 1 and stretch towards the

00:06:12

ceiling next sequence the squat we

00:06:16

do a little smaller than before

00:06:18

did you know to tie the legs from this

00:06:21

position with the arms at the sides

00:06:22

the right leg goes to extend

00:06:26

the ratio backwards the arms exactly in

00:06:28

line with my leg and the return

00:06:30

therefore always my right leg without

00:06:33

going back to spend the left leg let

00:06:35

's start from this small bend

00:06:37

for Italy it is lengthened and an editor

00:06:42

they seem head leg 2 and it returns point

00:06:46

the foot well on the floor

00:06:47

forward so you can feel the load on the

00:06:50

leg well long land and return

00:06:53

stretch and return back and return

00:06:57

feel avenger of this bad drop

00:06:59

better the stemmi leg return forward and

00:07:04

return is still long and the last

00:07:07

four and return three the profits 2 only

00:07:13

of voices let's take stop here lift the

00:07:17

back leg then push the 33 days

00:07:19

ahead springy 2 4 5 6 7 9 ahead

00:07:28

again 123456789

00:07:35

10 bend and return and we get ready to

00:07:39

do the whole fight part the feet are

00:07:42

well and parallel to each other

00:07:43

first slightly small squatter

00:07:46

long and funky arm and go to the left and

00:07:49

return to jung hun behind then think

00:07:52

that the arms and the range move

00:07:55

without altering the position of your

00:07:57

pelvis and your taste

00:07:58

continue to feel the floor caridi

00:08:01

compulsively channel the breath

00:08:05

at this moment that we are doing

00:08:07

seats the ground leg of the strong

00:08:09

stretches and go back 30 and return to the

00:08:13

crime the chest here and the gifts forward

00:08:16

let's not yet 4 in london and return

00:08:20

three last on the next of stops to

00:08:25

lugari evils therefore choices are returned

00:08:27

forward towards itself in his leg

00:08:29

back and boils already 123456789 again 1

00:08:38

2 3 4 5 6 7 8 9 10 bends and returns

00:08:47

to the front tibers we begin to do a

00:08:51

small walk on the place where

00:08:54

a march is made in which we lift the

00:08:57

knee upwards the graces are

00:09:00

free to follow in this phase of

00:09:02

movement as long as you think of opposing

00:09:06

therefore range and arm in opposition

00:09:08

when he went up tia for the toe

00:09:12

up up up up you really breathed leave

00:09:19

trace of a second to grammatiko the

00:09:21

legs so he continues to pull the

00:09:24

toe every time he knows that that foot

00:09:27

the arms they go to do some

00:09:30

circulation movements and you know

00:09:35

1234 forward 1234 12 more

00:09:43

well-kept abdominals and forward 1234 four more

00:09:50

with the legs to do all the

00:09:52

circulation up on open up idiots up up up up

00:09:59

up down again on the up up downs open up

00:10:04

choose randis on other ones last two

00:10:09

still on 234 still 1234 stop for a

00:10:18

second

00:10:19

now the arms move outwards and

00:10:22

as if they were your points of

00:10:23

reference the legs continue to make

00:10:26

this climb but when to vote so

00:10:29

every time think about bringing the knee

00:10:33

in the direction of the elbow or place and redo

00:10:36

this trio with the egypt vaccine so

00:10:40

open arms to be able to unload

00:10:43

the shoulders and 2 certain to keep the

00:10:48

ground leg straight and in a curve the

00:10:53

lumbar part of the spine but not to give you

00:10:55

past so if you come to her smile

00:10:58

you and also who work wheel to

00:11:03

wheel a nice three of a kind twist is

00:11:06

fine here we can also actually

00:11:11

move the balls of yarn in the direction of the

00:11:13

knee so make them cross at a

00:11:15

certain point make them meet halfway

00:11:19

well if we give a bit of work also

00:11:21

on the boxes again 10 9 8 7 6 5 4 3

00:11:33

the last two still one who comes back

00:11:36

memories of me just talk about ankles and

00:11:40

let's go play this musso game of his

00:11:43

arms stretched outwards

00:11:46

up and down up and down active see you and

00:11:50

ankles and here too and another round 2 4 5

00:11:56

6 7 8 12 34 16 57 again on the salts climbs climbs

00:12:07

and descends a couple more

00:12:10

times only it 234 ascends the 23

00:12:17

still one bee out of 34 descends 234

00:12:24

beautiful let's go and put our

00:12:27

mat imposition those carried out for

00:12:30

the mat if it needs the

00:12:33

thickness under the head

00:12:34

I ask for more capacity and we begin

00:12:40

bows we make a transition that

00:12:43

leads us to do the push up in pilates we

00:12:47

stand at one end of the mat and

00:12:49

we go to do a forward bend in

00:12:52

a sauna four small passes with the

00:12:56

sleeves from the various planks let's fix it to the

00:12:58

black and where we do for the ten times

00:13:01

mountain driver pull the knee towards

00:13:04

the chest when this sequence began

00:13:07

slightly bend the legs

00:13:09

backwards bring the island back with your feet supported

00:13:12

that one towards the ceiling

00:13:16

so if you prefer don't rest

00:13:18

on your hands for they will say yes that brings the

00:13:21

same thing by leaning on the

00:13:23

elbows in the game we will do this

00:13:27

sequence twice of going down for a long time in ten

00:13:30

don't ever think that then we begin the turn

00:13:33

move well upwards and head neck

00:13:36

and shoulders

00:13:38

one step 234 plank shoes three swords

00:13:44

second team minutes the abs and 1 2

00:13:50

4 5 6 7 8 9 10 slightly return the

00:13:59

knees cabins back 123 release

00:14:03

per second the head does not roll feel

00:14:05

activation of the abdominals stage for

00:14:07

the shoulders reveal up and repeat head

00:14:10

neck and shoulders vargiu bend the knees

00:14:12

four parts to reach the

00:14:14

plank position stay here the

00:14:16

second of the system in opposition

00:14:17

the same as before and 1 2 3 4 5 6 7 8 9 10

00:14:30

return the nokia gifts cabins back

00:14:33

support of the lichens the rod the arms and

00:14:36

shoulders towards the ceiling

00:14:40

if we have rewarded the shoulders so

00:14:44

this case that we carry too much load towards the shoulders

00:14:46

themselves we can try

00:14:49

when we go down to make a change

00:14:51

therefore certainly to put the glg in

00:14:56

full support or to make this

00:14:59

policy it is also enough for me to stay here and

00:15:01

unload the shoulders to obtain the black

00:15:04

bass that we will go to about life shortly the

00:15:07

next two sequences instead the drama

00:15:10

that Italy who came forward

00:15:12

straight evaluate think when you are in

00:15:15

plan positions what about

00:15:17

rotating the knee towards the elbow or

00:15:19

placed twice also this back

00:15:22

straight inhale exhale come down

00:15:25

soft knees tamil forward the

00:15:28

black system and start from one and two forward

00:15:35

45 vaccine step 67

00:15:39

8 9 10 return to the center slightly bend

00:15:44

legs push back gently and

00:15:48

return upwards head always

00:15:50

last let's repeat one last turn head,

00:15:53

neck and shoulders go down bend your legs

00:15:55

Camilla forward reach up to your

00:15:57

black and as you had crossed one and 24

00:16:04

anti 5 6 7 8 9 10

00:16:12

come back bend your knees and bring

00:16:15

your support back onto your feet but it

00:16:17

goes towards the ceiling and stretches

00:16:20

upwards the merit of that pause

00:16:22

so here too we have to walk

00:16:25

downwards b curve forward

00:16:27

remind me plank but this time bring

00:16:31

the pelvis up let's go into

00:16:33

our left pyro and try to

00:16:35

push the torso comes back towards

00:16:37

the legs here in the year bring the

00:16:39

gaze towards the knees and we try as much as

00:16:41

possible to rest our

00:16:43

heels on the floor

00:16:47

here too we are coloring a

00:16:50

grammar between stand and exchange and sand

00:16:53

2 exchanger exchange 4 forward 5 exchange

00:16:59

6 exchange 7 exchange 8 go on 9 again 10

00:17:06

and this time the knees are finished

00:17:09

rest there is a second left expected

00:17:13

a moment here to vote the shoulders

00:17:15

loosen the wrists well which obviously

00:17:17

have a minimum load of tension

00:17:19

while we carry the weight on the wrists themselves

00:17:23

now loosen lake resting on the elbows

00:17:28

we will look for that shoulder alignment

00:17:30

also hd where we activate the

00:17:33

abdominal glutes well to support

00:17:35

the back downwards what

00:17:37

we will do is hold the fatigue plank for

00:17:41

a circle of seconds and then a

00:17:43

passage on that pelvis and go down go up and

00:17:48

go down so we will go to make a

00:17:50

passage in which the roof moves

00:17:52

slightly backwards because the pelvis

00:17:54

rises and the weight returns then the shoulders

00:17:56

return to the line with the elbows when

00:17:58

we return to the square position with the

00:18:01

black those we arrange our

00:18:03

elbow triangle opens with the elbows

00:18:06

we start well in feet back

00:18:08

continues another file back that

00:18:09

we activate were downloaded into the

00:18:12

shoulders so it's as if I wanted to do a

00:18:14

micro night raw people with the pelvis and

00:18:17

long cervical look at each other reforming

00:18:19

on the wave forward now from that inhale and

00:18:22

exhale none and return to dominate

00:18:26

negative two territories out at three and they

00:18:30

come back forward go up 4 and return without getting

00:18:34

tired when you come back down five and

00:18:37

come back shout at 6 and come back forward go up

00:18:42

7 come back again I bring the last two like this

00:18:47

again lighthouses 9 and the return again a 10

00:18:51

come back blank put one knee down what

00:18:54

the another is on sale a second for the

00:18:57

morning in France let your head

00:19:01

go towards the floor you can

00:19:03

always bring your arms even at your sides

00:19:04

if you prefer then unroll towards the

00:19:08

ceiling well profile sequence the

00:19:13

angelis app we want to do an

00:19:16

abdominal sequence in which you are used to

00:19:19

putting the same rest at the party when

00:19:21

lying down the feet

00:19:22

for the cervical put it then we

00:19:25

talk to each other we settle ourselves well in support

00:19:29

the hands start behind the neck we

00:19:33

begin to activate the back on the

00:19:36

floor

00:19:37

therefore we settle ourselves well in support

00:19:39

with the whole column we lift a

00:19:41

leg and then the other at the table

00:19:43

inhale preparation of the chest divided

00:19:45

with our 1 return 2 and return to

00:19:51

how many 3 and return forward like this 43 the

00:19:55

legs still the fair still glued and

00:19:58

return up and return do it and return

00:20:03

I think it carried the ribs well towards the

00:20:04

pelvis e.g. it

00:20:07

helps the reflection movement with

00:20:09

breathing and spirals to close the

00:20:12

ribs and create rockwell

00:20:14

abdominal activation further go up and return

00:20:17

try to support the cervical in the way

00:20:20

of the movement bombards from the head but

00:20:22

enough in your abdominals of url in

00:20:24

four and returns 3 and the return to

00:20:29

intimidate and returns again confirmed

00:20:33

on small wife groups therefore active

00:20:36

free breathing you decide

00:20:38

how to breathe however with about 1000 on

00:20:41

abdominals this small movement of

00:20:43

small flexion flexion flexion

00:20:46

again 10 9 8 7 6 5 4 3 2 1 support

00:20:55

on the head and release for a second

00:20:57

your legs also predict a moment of

00:21:00

unloading here press the back of the head a little on the

00:21:03

floor to cancel the cervical

00:21:05

next exercise single legs trace

00:21:10

then it will lift your legs to the

00:21:13

table it will bring the taste assume the

00:21:16

arms can remain here

00:21:17

or better if I can pull a film comes

00:21:20

that towards the chest

00:21:21

a long leg forward always looks

00:21:24

towards the pelvis if you realize that the cervical from your

00:21:27

son never put inside the nape of the neck or

00:21:29

support the head

00:21:31

so let's start again together small

00:21:33

retroversion of the pelvis in brenta of the

00:21:35

pelvis raised a great low of

00:21:37

the other one well the knees there on

00:21:39

that taste take your right leg not the

00:21:42

left leg pull unload your

00:21:44

shoulders

00:21:45

inhale so now I start to exchange

00:21:47

scande 234 the fair always glued

00:21:53

forward stand of ben regina here forward

00:21:55

they exchange and exchange with respect to that

00:21:58

range that is coming towards you

00:22:01

moment always towards the hostel try

00:22:03

not to lose with your torso hold on a

00:22:06

little super to the leg that comes from the

00:22:07

suspicion so as not to lose altitude

00:22:09

let's do it again 10 9 8 7 6 5 4 r the

00:22:21

last two still one returned to the TVs

00:22:25

through the chest and stretches a second swings

00:22:28

well turn right

00:22:29

left often excessive the movement

00:22:33

of the legs remains the same identical to

00:22:35

what you did now manent

00:22:36

romani will be referee luca and the taste

00:22:38

will turn in the direction of the knee which

00:22:41

remains bent towards the chest

00:22:43

then in hands behind the neck bring the

00:22:46

legs back to the table I finish with the

00:22:47

taste

00:22:48

then program to the left and turn to the

00:22:50

right well stop here now I start

00:22:54

to change scanner and exchange well then

00:22:58

the taste rouault towards that knee

00:23:00

that has bent changes and changes again

00:23:06

swap forward stang here obviously you

00:23:10

perceive a slightly stronger intensity

00:23:12

than the single the extra

00:23:13

precisely because

00:23:14

there is a different musculature that works and the

00:23:17

obliques are a little more

00:23:19

difficult for me to work a little less

00:23:21

resistant still 10 9 8 7 6 5 4

00:23:33

three more the last two one more

00:23:36

go back to 100 and here too take a moment

00:23:39

to pull it is reigned towards the chest

00:23:41

always feel free to stop before

00:23:44

liszt to suspend to slow down

00:23:47

the listening repetitions better book

00:23:49

your body we are doing a

00:23:51

fairly intense sequence next step resources

00:23:57

the legs when this scissors cut and or

00:23:59

more springing in which brees exchange and

00:24:03

pull

00:24:04

the leg that is said towards me as far as

00:24:07

possible if the

00:24:10

cervical is bothering you here too I can put

00:24:12

the book on the nape of the neck get the head

00:24:13

supported others shooting right olic to the

00:24:17

movement tell those who don't know how to dominate there is

00:24:19

also a sort of

00:24:20

rear extension of my leg while I

00:24:22

pull it towards the chest

00:24:23

don't worry if this range doesn't

00:24:25

stretch completely then tender

00:24:27

slightly bent because the usual

00:24:29

therefore retroversion of the legs

00:24:32

in short in the taste always legs towards

00:24:35

the other short one leg transcends it in

00:24:38

line here exhaling exchanged a small

00:24:41

springing exchanges and rents exchanges and

00:24:46

the law adults so you pull taste always

00:24:49

in bending exchanges in springs forward

00:24:54

exchange and handle every time try to

00:24:57

spend well that leg that comes

00:24:59

towards you resources one of my

00:25:03

absolute favorites from the

00:25:05

matt work repertoire stretch so to say this

00:25:09

we have to improve along the legs

00:25:11

while knowing that in activity the

00:25:14

abdominals

00:25:15

here too the profits 10 9 8 7 6 5

00:25:28

still four and three the last two

00:25:33

still furno bend the knees to the chest

00:25:37

and relax according to how well they bring and

00:25:41

that close this section

00:25:44

of abdominals in style with milan season with blix

00:25:50

so what happens when I have

00:25:53

chronic sleeves and while I go down with a leg

00:25:56

wheel towards the other there is no longer any

00:25:58

springing here there is a direct passage

00:26:00

of the legs but there is the rotation of the

00:26:02

torso towards the leg which is happening

00:26:04

towards the chest

00:26:05

we only make ten because

00:26:07

this is also particularly disliked he knew

00:26:09

if they say go ahead repeat choose

00:26:11

the legs upwards come up never

00:26:14

behind the neck

00:26:15

the film then spy robot towards the leg

00:26:17

who see one and stanley with two hands

00:26:20

forward exchange theorems scale 4 change

00:26:25

five exchange 6 forward 7 exchange 8 and

00:26:31

the last 29 between via 10 fold and the

00:26:36

returned very well to work the

00:26:40

glutes so we worked the

00:26:42

hip flexor now to unload the

00:26:44

flexors the hip extensors in

00:26:47

particular ebay and we do another

00:26:51

kick light therefore historical the vaccine

00:26:53

without joints goes directly

00:26:55

to the 'intro when you go down try not to

00:26:57

lean on it and stay a cm on the

00:27:01

fat level the strokes now remain

00:27:03

June removed the same above the head if you

00:27:06

have it because we are going to bring the

00:27:07

weight towards the head so obviously we don't have to

00:27:09

stress the cervical finally

00:27:13

it's good stay ahead and try to feel

00:27:19

that they have look that your weight and humanity went up

00:27:21

the boxes does not go excessively

00:27:23

towards the hill feel reports on the

00:27:26

back of the customs only that

00:27:28

a pressure on youtube for the sole

00:27:31

of the foot to let you go up and then press

00:27:35

lightly with the arms therefore feel

00:27:36

that the arms are active on the floor

00:27:38

go up go down go down from the

00:27:45

stretched cervical do not lower the wind too much

00:27:47

do not lift too far forward and go back

00:27:51

forward and go back to the last 10 again

00:27:56

98 76 again 543 the last two again

00:28:08

110 let's stop them let's support them by the pelvis

00:28:11

cheerful let's do a last little

00:28:13

sequence here with a

00:28:16

unilateral sequence in which when we go up

00:28:20

we bring one leg on the table and

00:28:23

do small colleges with 2 3 4 5 6

00:28:29

7 8 again 12345678 support

00:28:41

the alignment of civilization that

00:28:42

the other leg brings well by natalino you were

00:28:45

slightly 4 with the kisses springy

00:28:51

1234567 little one 8 again 8 7 6 5 4 3 2

00:28:58

1 to porcia inhale stays tighten with a

00:29:03

second lost and articles a column

00:29:06

to go down

00:29:07

there is a man and two joints

00:29:09

inhale prepare and slide introversion

00:29:12

actively the two high marks with a

00:29:14

column towards the ceiling the in

00:29:17

animal style here in breathe one after the other

00:29:20

come down find the product vaccine is

00:29:23

still in and extroverted in the salts well

00:29:27

comes up

00:29:29

inhale rivals and it is one land after

00:29:33

another return let's do the 'last in

00:29:35

line here and east retroversion city

00:29:39

always with the activation of the profits of

00:29:40

push upwards display for the

00:29:42

abdominal connection in remain and

00:29:45

breathe rolls downwards and back

00:29:49

we turn on his side that we go to

00:29:53

look for support on the only run arm

00:29:57

then bring me a slightly

00:30:00

higher support we push well downwards

00:30:02

also the other hand can press on the

00:30:04

floor tried the support on the

00:30:07

femur bone

00:30:08

so we try to keep the

00:30:10

pelvis vertical so as not to collapse towards the buttock

00:30:13

on the soul to arrive here and stretch the

00:30:17

leg look for that alignment shoulder hip

00:30:19

ankle so you feel you are already

00:30:21

sending you your wanted to bring the leg

00:30:23

slightly back well small coins

00:30:26

upwards a two three four

00:30:29

investigating well stretched and feel that you are

00:30:31

working the external lateral part

00:30:34

due pecorino stretch then don't

00:30:38

collapse correlated with earth that

00:30:39

they begin to press on that arm of

00:30:41

earth to support your taste download

00:30:44

have your back and forward again 10 9 8 7

00:30:50

6 5 4 3 2 1 and come back now let's do a

00:30:58

kick in which you steri the leg when

00:31:02

you bring it forward mallet ipad bring more

00:31:04

melina with your pelvis when you go

00:31:06

backwards extend the tip of the foot

00:31:08

go a little beyond

00:31:11

your hip but without moving the pelvis

00:31:12

two crosses forward kick 1 kick 2 and

00:31:17

pull the toe back 22 and returns but

00:31:22

tv always hip level 33 and returns

00:31:26

again 44 and goes back forward 5

00:31:31

kick and returns pelvis still stand

00:31:35

kick and returns again 7 kick and

00:31:40

returns forward 8 a little further

00:31:43

back there each time the last two kick

00:31:46

kick stretch well back one more

00:31:49

kick kick stretch back and fold

00:31:53

the leg

00:31:55

choose 8 kg in this position then

00:31:57

rest the head above your hand

00:32:00

long both legs stone the leg

00:32:03

above one foot and you can leave this

00:32:07

hand here or heart hook to the

00:32:09

knee or the cabin while the

00:32:11

holy herb comfortable to hold the hand thing from here

00:32:13

to the doctor of the leg below with the

00:32:16

stands became the tip of the foot

00:32:18

here too try to push that leg

00:32:20

slightly backwards don't let it come

00:32:22

too far forward but push the skin line

00:32:24

with the pelvis and lift a editor the

00:32:27

two voters but on the process it is ahead 4

00:32:32

locations free coach five editor ass

00:32:36

forward try to unload your shoulders don't

00:32:39

create tension on the cervical on the

00:32:41

head go up go down go up let's do it again

00:32:48

54 32 on the next one we'll stop on stay

00:32:54

spring little mon strict laws

00:32:58

keep everything still to aim

00:33:00

this video comes on the floor and then it

00:33:02

still doesn't read 10 9 8 7 6 5 4 3 2 1 and me

00:33:12

the sequence here the legs bent feathers

00:33:16

angles of 90

00:33:17

the waist femur and tibia let's go and make

00:33:21

our wonderful cream then

00:33:22

we lift our feet the pelvis vertical

00:33:27

we try to push well with a tired

00:33:29

thread downwards the arms

00:33:30

support the torso and it goes to open one and

00:33:34

returns opens two and returns we continue

00:33:37

lips sold three returns to 4

00:33:41

forward like this 5 returns to 36 editors 7 and

00:33:48

returns 8 in returns prino and return 10

00:33:54

now open close only mentality and at 1 and 2

00:33:58

and 3 and 4 forward 5 6 7 8 9 10

00:34:09

return to support and saw an

00:34:13

alley a taste of the buttock we

00:34:15

will take at the end of the lesson at the

00:34:17

moment to tear up our youth and

00:34:19

so let's start preparing the other

00:34:23

side let's do everything on the other side

00:34:26

here remember that the first sequence a

00:34:28

little higher in terms of taste

00:34:29

then point apples the whole forearm

00:34:31

compress well with the hand on the

00:34:33

floor stand became the leg above

00:34:36

prepare the well well vertical of your

00:34:39

vaccine is simple matching shoulder hip

00:34:41

ankle so if of what you are

00:34:43

activating the gluteus to not let

00:34:46

your leg come too far unload

00:34:48

for the shoulders support the hip underneath

00:34:50

then feel the button and the oblique

00:34:52

and badly already rises salt salt salt so

00:34:58

while it continues to feel to push the

00:35:00

leg back relationships slightly

00:35:03

upwards renting and I continue to feel if they do not

00:35:07

collide cramps the activation

00:35:08

firmament of the foot those up the toes

00:35:10

bang good that is activated last 10 9

00:35:16

8 7 6 5 4 3 2 1 and come back second

00:35:24

rest let's return here to do buckets

00:35:27

then stretch your leg again think of

00:35:30

staying well in line with your kiss

00:35:32

so the knee line never drops

00:35:34

below that of your friend bring

00:35:37

the kick kick to the forward leg and

00:35:40

go back activate well where the big

00:35:42

cry and again kick kick tip

00:35:45

when you go back hammer 33 and

00:35:49

go back forward 44 and go back

00:35:55

forward 55 and push them back with

00:35:59

the tip 66 and stretch back not with

00:36:04

the region 77 and stretch to the tip

00:36:07

forward 88 and to have it back I finish 2

00:36:12

kick kick stretch and one more kick

00:36:17

kick back well back and the folds

00:36:22

let's choose a little

00:36:24

so let's go and bring the hand the

00:36:26

head resting on the hand

00:36:28

let's stretch both legs the leg

00:36:31

above bends and let's hook it

00:36:32

with the hand to repeat then bring the hand

00:36:35

here or keep it here think about

00:36:38

outlining well here too shoulder also and

00:36:40

it happens it would point full and go up 1 and she

00:36:44

goes back 2 and goes back forward like this three I go up

00:36:49

4 and goes back 5 again go up 6 and goes back

00:36:55

forward just to hold the leg steva

00:36:58

the movement starts from your femur therefore it

00:37:01

starts from the hip do not bend the knee

00:37:03

you will try to keep the ankle well aligned be careful

00:37:06

do not do this with the foot

00:37:08

keep the cabin well always in

00:37:10

training last four for the

00:37:14

last two are last c

00:37:17

let's stop his and the joy with the always

00:37:20

with that leg stretched out to have this

00:37:25

group and every now and then that I therefore

00:37:26

supported for the taste and resistance

00:37:29

for the vaccine me so much who wolves of

00:37:30

stability last 10 9 8 7 6 5 4 3 2 1 and

00:37:39

returns tenth we conclude for our

00:37:42

club 15 we report with our legs close together and

00:37:45

above one another the pelvis well pushes

00:37:48

a thread downwards try to notice

00:37:50

this life from your shoulder sole the

00:37:53

piere means therefore he explained understand 1

00:37:57

and come back open 2 and of Turin three therefore the

00:38:02

vaccines but the motorcycle fairs think about

00:38:03

activating that place to bring the

00:38:06

knee into rotation and vile to open it

00:38:08

towards the ceiling

00:38:09

this is beautiful that the work of the

00:38:12

profit is very intense and still April

00:38:18

speeds up always convey the breath in the

00:38:21

movements you are making let's do the

00:38:23

last four salts go down go down

00:38:28

the last two 1 more hour it

00:38:32

only closes halfway and from here it will open it's as

00:38:35

if it were a lectern a little slower

00:38:37

3 forward 4 again 5 forward six more 7

00:38:45

8 9 10

00:38:49

for the Tories it doesn't have special rests there and there

00:38:52

the it has rooms as very well we

00:38:56

now take a moment to stretch to create

00:39:00

a little bit of lengthening on the legs

00:39:03

on the column as much as we have tried

00:39:06

not to create tensions they still try

00:39:08

to archive those that possibly

00:39:10

created underneath equally here we shoot each other

00:39:12

French

00:39:13

if you have the thickness it would be thickness

00:39:16

of selection and food here too the

00:39:19

legs are bent for now I pull

00:39:22

his right leg to the chest

00:39:24

I cross my hands above the knee if you

00:39:25

feel like it since you can see the

00:39:28

left leg here or which ones stretch it

00:39:29

forward then also do it later

00:39:32

feel I'll give you the book abs

00:39:34

ashes dear stretched lispia breathe

00:39:36

well pull this knee towards the

00:39:38

chest and felt the left leg well

00:39:40

active especially with the tighten that

00:39:42

leg stretch with the knee that train

00:39:45

towards the floor and let go for a

00:39:46

second again Rieti school and

00:39:52

returns for a long time also on the

00:39:55

cervical that is to retract the arms

00:39:57

without loading the shoulders and returns and

00:40:00

let's do a couple more heart the air and

00:40:04

returns one more out of the air and

00:40:09

returns changes so I avoid the

00:40:12

second here to bend prelate legs

00:40:14

lengthens there is one forward you know well

00:40:17

valls alberto the other

00:40:19

finally those expired a1 and lets

00:40:24

the air go slightly still out 2 pushes

00:40:28

that right knee well then

00:40:29

stretches the leg that on the floor in the

00:40:31

world actively the knee vaste

00:40:33

floor and the last ones two also on

00:40:36

this side pull and return it is still

00:40:41

outside the kia area and return also pull

00:40:45

the other leg to the chest for the rest a

00:40:47

moment to pull both knees

00:40:50

here too the sphinx comes with the whole back

00:40:52

resting on a block that adapts

00:40:54

to you it's fine now bring your legs to the

00:40:57

table because in the back

00:40:59

of the goring at the door comes your hands

00:41:01

perhaps regions of more open lenders

00:41:03

fi with whites and here we're going to rotate

00:41:05

delicately to the right then

00:41:07

furnari wheel gently

00:41:10

holding if you can turn to the

00:41:12

opposite side it was the two legs and recall

00:41:16

the head and legs to the center at the found go

00:41:19

out the air controlled rotation and

00:41:24

return that have at the center they know about

00:41:26

abdominals still can reach the head and

00:41:30

legs two directions with ribs also use

00:41:32

the arms to support you and return to the

00:41:35

center let's do the last towards the left

00:41:39

the last side breathe here and

00:41:41

allocate them return rest the goods kg

00:41:45

right ankle on the left knee

00:41:48

I'm going to open that

00:41:49

right knee well outwards

00:41:51

if you can pull the legs to the chest

00:41:53

demon cross under the left thigh

00:41:56

and how gently pull both

00:42:00

legs towards the chest those the goal

00:42:02

is to feel the stretch on the

00:42:04

right buttock then the leg that is closest

00:42:07

covered and then let go and again

00:42:10

inspire mila gently for usual and

00:42:14

return we still do them where out the

00:42:17

rietitina and return and again on training to

00:42:23

those who know them well return Schumi the

00:42:27

condition of the legs do the same

00:42:28

thing on the other side that I

00:42:30

left ankle or right knee opened on my

00:42:32

knees as much as possible in your

00:42:35

flexibility at hip level and then

00:42:37

pull legislature if the pact in Croce

00:42:39

dell'Alghero the thigh and it doesn't iron here it

00:42:42

will fulfill decadents also on this side

00:42:44

it's simply yes I knew that the

00:42:47

legs and hips can be different

00:42:49

so don't force it

00:42:51

if on one side you feel perhaps more

00:42:53

difficulty in making a stretch compared to the

00:42:55

other side and the day still various

00:43:00

revolts fornari attracts delicate mini

00:43:02

of the sentence it is the arms that

00:43:04

pull towards you not the shoulders and

00:43:07

we do the last one here too it was in the air

00:43:09

pull well come back and support me

00:43:16

now you can pull yourself up using one leg

00:43:20

let's recover a position sitting

00:43:23

vertically well up to Venus wave

00:43:28

towards the ceiling if the opposition

00:43:30

the support of your risks then feel

00:43:33

the vertical position well if this

00:43:36

light position with gender can

00:43:38

also remain here stretched premium the knees

00:43:41

long of upwards

Description:

I Love PIlates Arese propone allenamenti dedicati al rinforzo di tutto il corpo ispirati agli insegnamenti di Joseph Pilates - con le opportune evoluzioni del metodo. Ogni workout è dedicato in particolare a un gruppo di muscoli, ed è possibile combinare diversi workout per crearne uno completo. I principi base del Pilates assicurano una corretta respirazione, un corretto allineamento tra le parti del corpo, una migliore consapevolezza e controllo di sè. Quello che ne deriva è un netto miglioramento della postura, che dalla sala di Pilates ogni cliente si porta dietro nella vita quotidiana. Una pratica costante e continuativa assicura effetti sorprendenti. Pilates è adatto a tutti, in tutte le fasce d'età, a sportivi e non. I Love Pilates Arese pubblica due video ogni settimana, il lunedì e il venerdì mattina.

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