Todo lo que has de saber para hacer pilates en casa

En este artículo encontrarás todo lo que debes saber para poder practicar pilates desde tu hogar.

¿Cómo hacer pilates en casa?

En épocas de confinamiento muchas personas han optado por practicar deporte en casa. Una decisión muy certera si queremos conservar un buen estado físico.

Pero, ¿cómo se hace pilates desde casa? No te preocupes, en este artículo hemos desglosado las preguntas más frecuentes, hemos preparado unas tablas de ejercicios que te ayudarán y te recomendaremos los mejores vídeos del momento para comenzar a dar clases de pilates desde tu casa.


Ejercicios básicos para hacer en casa

En primer lugar te vamos a dejar un vídeo perfecto para comenzar estos ejercicios básicos desde la comodidad de tu hogar.


Beneficios de hacer pilates en casa

Los beneficios de practicar pilates son innumerables. A continuación vamos a desglosar algunos de los más interesantes.

Hacer pilates en casa es ¡Gratis!

Uno de los factores más relevantes a la hora de escoger hacer pilates en casa es que es gratis y puedes ahorrar esos recursos que gastarías en un gimnasio en otras cosas, como por ejemplo material deportivo para realizarlo correctamente.

Podrás establecer una rutina ajustada a tu horario

Lo bueno de hacer pilates desde casa es que no tienes horarios establecidos. Si bien es verdad que se recomienda tener una rutina fija donde se pueda ser constante en el deporte a una hora determinada, puedes decidir a qué hora te viene mejor practicar pilates y sin la necesidad de salir de casa.

Puedes adquirir tu propia máquina de pilates

Para hacer pilates desde casa no es necesario comprar una máquina para pilates, pero si quieres subir a un nivel más profesionales te dejamos una recomendación de una de las mejores máquinas de pilates en este enlace.

Podrás empezar con ejercicios sencillos

Lo bueno de practicar este deporte desde casa es que podrás definir tu propio ritmo. Puedes empezar con una rutina de ejercicios sencillos, perfectos para principiantes, y seguir con ejercicios más avanzados. ¡Tu pones los límites!

Puedes dar clases de pilates en casa viendo vídeos

Como habrás visto al principio de este artículo Youtube es la herramienta perfecta si quieres hacer clases de pilates desde casa. Un vídeo es mucho más cómodo que una clase en directo ya que puedes parar el vídeo, reproducirlo de nuevo, etc. Lo malo es que no puedes hacer preguntas directamente al profesor.


Puedes hacer pilates para fortalecer la espalda

La práctica de pilates destacada por el énfasis en la respiración, es muy beneficiosa para diferentes músculos del cuerpo, y tiende a ser más aprovechable cuando se trata de la espalda. Además de estirar y fortalecer zonas claves de la espalda, esta práctica ayuda a prevenir o reducir dolencias que se producen por malos hábitos.

¿Por qué se suele practicar pilates para la espalda?

Muchas personas suelen tener problemas en la espalda los cuales piensan que provienen de la cervical, por suerte en muchas ocasiones, los problemas provienen de los músculos que se encuentran en esa zona y pueden ser trabajados con pilates.

Los resultados pueden ser tan buenos que algunas personas piensan que están resolviendo el problema de la cervical, aunque realmente cuando esto ocurre es porque los músculos de la espalda se están relajando y fortaleciendo.

¿Todos necesitamos ejercicios para la espalda?

Con el paso de los años todo el cuerpo se va debilitando y agotando, ciertamente hay personas más fuertes que otras, pero todos vamos a requerir de ejercicios para mejorar nuestra salud.

De por si los músculos de la espalda entre los cuales se destacan el deltoide, el dorsal y el trapecio, son músculos que no suelen tener tono y los mismos se esfuerzan mucho con los movimientos de la cabeza, haciendo que sea necesario fortalecerlos con ejercicios.

¿Cómo ayuda el pilates a fortalecer la espalda?

Fortalece de muchas maneras, en las siguientes líneas te mostramos un resumen:

  1. Se trata de ejercicios de intensidad moderada, por lo que no necesitas esforzar demasiado tu zona lumbar.
  2. Los ejercicios ponen atención en el “core” (centro del cuerpo), por lo que cada actividad está diseñada para esta zona.
  3. Son ejercicios muy completos ya que incluye estiramientos, relajación, flexibilidad y tonificación muscular.

Para ello viene muy bien la pelota

La pelota en pilates tiene una función esencial.

Muchos ejercicios necesitan equilibrio postural, es por eso que la pelota con forma esférica es la herramienta perfecta para poder corregir malas posturas. Esto ayuda a fortalecer la espalda y además mejora el equilibrio y la coordinación.


También se puede practicar pilates para adelgazar

Adelgazar sin seguir una dieta estricta o sin realizar ejercicios agresivos es posible con pilates. Se trata de un método poco invasivo y que no sólo te ayudará a perder peso, sino que estilizará tu figura, ayudará a tu equilibrio físico y emocional, facilitarás la respiración, ganarás flexibilidad y tonificarás músculos.

¿El pilates es efectivo para perder peso?

Esta quizás es una de las mayores preocupaciones al iniciar una disciplina de entrenamiento, y la respuesta es sí. Al ser un método integral que trabaja toda la musculatura corporal, contribuye al consumo indirecto de energía, lo que se traduce en pérdida de peso gradual y completamente efectiva. Por supuesto, al ser menos invasivo los resultados se verán a partir de mediano plazo.

3 Ejercicios básicos de pilates para adelgazar.

Vientre perfecto

Boca arriba sobre una colchoneta dobla las piernas hacia el pecho. Toma con tus manos las rodillas mientras estiras la espalda lentamente. Seguidamente estira los brazos a los lados y agítalos con movimientos fuertes, al tiempo que inhalas y exhalas. Luego de 5 respiraciones descansa y repite.

Piernas definidas

Boca arriba sobre una colchoneta estira todo el cuerpo y luego dobla las piernas en paralelo. Lleva una de las piernas hacia el pecho y luego estírala hacia el techo. Flexiona de nuevo la rodilla hacia el pecho y vuelve a la posición inicial para iniciar con la otra pierna; luego repite el ejercicio. Es importante que mantengas tus brazos extendidos en paralelo sobre la colchoneta durante el movimiento.

Tonificación completa

Es un ejercicio de un poco más de intensidad. Boca arriba sobre una colchoneta, estira las piernas y coloca las manos en la nuca. Eleva el torso hasta los hombros y en un movimiento suave lleva la rodilla derecha hacia el pecho y el codo izquierdo hacia esa rodilla (como si quisieras juntarlos). Repite varias veces alternando brazos y piernas.


Tablas de pilates para principiantes

Por último nos gustaría dejarte una tabla de pilates para principiantes para que tengas todos los recursos necesario y puedas comenzar con este tipo de ejercicios.

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