trust kareena kapoor khan Give 100% to everything you do, including training. If you’re looking for inspiration, we’re here to help. Recently, fitness trainer Namrata Purohit Jaan Jaan An actor who engages in “not easy” training in a Pilates carriage.
“@kareenakapoorkhan I killed it today! This exercise is not easy. It requires a lot of concentration and core, butt and back work. A moving carriage means your concentration and balance really have to be 100%. ” shared Purohit.
What is a mobile carriage exercise?
To perform this exercise on a Pilates reformer, practitioners can lie, sit, or stand on a carriage that is attached to the reformer via a spring. “As you move the carriage back and forth, different muscle groups work to control the movement,” says fitness expert Garima Goyal.
For example, an exercise like the leg press involves pushing off a carriage with your feet against the resistance of a spring, targeting your quadriceps muscles. hamstrings, and gluteal muscles. Similarly, exercises like chest presses and rows involve pushing and pulling a carriage with your arms, which strengthens your chest, back, and arm muscles. Goyal says the benefit of his moving carriage exercises is that you can adjust the resistance, so you can adjust the intensity to suit your fitness level. “Additionally, it requires stability and control, and engages your core muscles throughout the movement, giving you a comprehensive workout for your entire body,” Goyal said.
Advantages of such exercises
Let’s dig deeper into the benefits of standing and moving carriage exercises in Pilates
Balance and stability – Standing on a moving trolley requires constant adjustments to maintain balance, which engages the proprioceptive system. Proprioception refers to the body’s awareness of its position in space. By challenging yourself, balancestrengthens proprioception, which is important for stability in daily activities and sports.
Whole body engagement – Standing and moving carriage exercises activate multiple muscle groups at the same time. The legs serve to stabilize and move the carriage. core muscles Use to maintain proper alignment and stability. Additionally, you may also use your arms and shoulders to control the straps and handles, allowing for an integrated full-body workout.
Functional movement patterns – Pilates exercises focus on functional movement patterns that mimic activities of daily living. “Performing dynamic movements on a mobile trolley improves your ability to perform daily tasks easily and efficiently. This leads to improved functional fitness and a better quality of life,” Goyal said. said.
Flexibility and mobility – The controlled and dynamic nature of Pilates movements on a moving carriage promotes flexibility and joint mobility. As things progress, Range of movementstretches and lengthens muscles, tendons, and ligaments, improves flexibility, and reduces stiffness, Goyal shared.
Joint health and low-impact exercise – Pilates is known for being low-impact and gentle on the joints. “Carriage-moving exercises can provide resistance without putting undue stress on the joints, making them suitable for people with joint problems or those recovering from an injury. This makes Pilates a lifelong practice. It’s a sustainable form of exercise that you can do,” Goyal said.
Connection between mind and body – Pilates emphasizes the mind-body connection and encourages you to focus on precise movement and breath control. The concentration required during standing and moving carriage exercises increases mindfulness and body awareness, helping you gain a deeper understanding of your own movement patterns and alignment.
Posture adjustment – Correct posture is essential for health and biomechanical efficiency. Standing and moving carriage exercises promote alignment of the spine, pelvis, and shoulders, promoting good posture both during training and in daily life. Improved postural alignment puts less strain on your muscles and joints, reducing your risk of injury and discomfort.
Enhanced adjustment function – Coordination skills are tested when standing on a moving carriage and coordinating its movements. Integrating arm, leg, and core movements improves neuromuscular coordination. This is beneficial for activities that require precise movement patterns and coordination, such as sports, dance, and daily life.
Increased circulation and energy – The dynamic nature of Pilates exercises stimulates blood circulation and oxygenation, increasing energy levels. Standing and moving carriage exercises train large muscle groups, improve blood flow and circulation throughout your body, and help you feel more energetic and vitalized after exercise. good result.
Diversity and progress – The Pilates Reformer provides a versatile platform for a wide range of exercises, allowing for endless variations and progression. As you become proficient with the standing and moving carriage exercises, you can gradually increase the challenge by adjusting resistance, range of motion, or movement complexity to ensure continued progress and adaptation over time. can.
Injury prevention and rehabilitation – pilates It is known for its rehabilitation and injury prevention effects. “Standing and moving carriage exercises are suitable for people recovering from injury or managing chronic illness due to their controlled, low-impact nature. Pilates strengthens muscles and improves flexibility. , and promote proper movement mechanics, thereby preventing injuries and supporting rehabilitation efforts,” explained Goyal.
