Aprende a usar correctamente el anillo de pilates o el círculo mágico

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Esta es una de las nuevas revoluciones en el mundo del Pilates. Pero también puedes usar el anillo pilates o círculo mágico en otros tipos de entrenamiento, ya sea en casa o en el gimnasio. En este artículo, te diremos cómo puedes sacarle el máximo provecho.

¿Qué es el anillo de Pilates o círculo mágico ?

Cuando vamos a una clase de Pilates podemos ver muchos elementos disponibles para trabajar los diferentes músculos. Uno de los más eficaces es el «anillo mágico», que puede parecer bastante básico, pero tiene muchas aplicaciones.

Se dice que fue el propio Joseph Pilates – el creador de esta disciplina con millones de seguidores en todo el mundo – quien creó este accesorio. Las leyendas urbanas dicen que este hombre era un gran amante de la cerveza y que bebía periódicamente en los bares.

Un día, miró un barril de cerveza y pensó que tal vez los anillos podrían convertirse en un elemento para los ejercicios de su método. Los llamó el círculo mágico y hoy en día se utiliza en varias disciplinas.

Es una llanta de material parcialmente flexible, de unos 40 centímetros de diámetro y con dos asas (una a cada lado). No importa si es nuestra primera clase de Pilates o si llevamos tiempo practicando: la pista de pilates es apta para todo el mundo.

Es posible utilizar el anillo de pilates o círculo mágico en varios ejercicios: para los brazos, abductores, tobillos, rodillas. Es decir, para cualquier parte del cuerpo que puedas imaginar!

Aunque puede parecer un elemento incómodo y algo grande, la verdad es que tiene muchos beneficios, incluyendo: aumentar la intensidad del ejercicio, alinear el cuerpo, lograr mejores resultados, aumentar la flexibilidad, reducir la flacidez o fortalecer los músculos.

Mira también:   5 consejos para que Pilates te dé los resultados que esperas

En definitiva, es un complemento que nos permite aprovechar al máximo el entrenamiento de Pilates.

Ejercicios para usar el anillo pilates o círculo mágico

Dentro de la clase de pilates podemos realizar varios ejercicios diferentes y, gracias al anillo de pilates, los resultados o efectos serán visibles en menos tiempo.

  1. Aductor

Este ejercicio también se hace normalmente con una pelota, pero usando el anillo de Pilates o círculo mágico la presión es aún mayor. Párese a un lado en el colchón, sostenga el codo y sostenga la cabeza con la mano.

Coloque el anillo de pilates entre los tobillos, levante la pierna y retírela del suelo. Empuje las piernas juntas para cerrar este elemento durante un minuto. Descanse y repita con el otro lado.

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  1. Abs

Quizás conozca la famosa bicicleta’abdominal’, que imita el movimiento del pedaleo y va acompañada de torsiones del tronco hacia los lados. También hay una versión en Pilates que te permite usar el anillo de Pilates o círculo mágico .

Acuéstese boca arriba con las piernas estiradas y levantadas del suelo. Doble la rodilla derecha y gire el torso hacia ese lado. Sostenga el anillo con la rodilla derecha y el codo izquierdo. La pierna izquierda debe estar estirada . Aplique presión en el abdomen, haciendo 20 repeticiones. Haga lo mismo con el otro lado.

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  1. Brazos

Por supuesto, también puede usar el círculo mágico para tonificar sus brazos. Es muy simple, simplemente párese o siéntese con la espalda recta y estire los brazos hacia adelante (a la altura de los hombros).

Sostenga el anillo de Pilates con ambas manos y presione hacia adentro. De esta manera, usted trabajará en sus muñecas, antebrazos, codos, tríceps e incluso hombros. Y lo mejor de todo es que le ayudará a mejorar la postura de su columna vertebral.

Mira también:   Ejercicios con la Power Ball para el pecho

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  1. Espalda y nalgas

Este es otro ejercicio para usar el anillo de Pilates o círculo mágico que ayuda a mejorar la postura, además de fortalecer la columna lumbar. Y también sirve para tonificar las piernas y los glúteos. Es muy completo!

Párese boca abajo con las piernas y los brazos extendidos. Coge el anillo con ambas manos. Retire los brazos y las piernas del colchón. Trate de mantenerlos tan altos como sea posible. Espere unos segundos y vuelva a la posición inicial. Haga 20 repeticiones.

Ejercicios de Pilates que puedes hacer en casa No todo el mundo tiene el tiempo o el dinero para ir a un gimnasio todos los días, pero usted puede hacer estos ejercicios de pilates en casa! Leer más «

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