Очень хороший доступный каждому комплекс, глубокие знания английского не нужны - достаточно повторять с заданой переодичностью все что показывают.
Improve posture, strengthen the back and abdominal muscles, increase flexibility, prevent stress and back pain, tone muscles, and sharpen the mind/body connection. The Pilates method is a form of isometric exercise developed and practiced to simultaneously stretch, strengthen, tone and align the body, while eliminating excess tension and strain on the joints. The method focuses on alignment, balance, posture, and breathing, and requires total concentration. It is the triad of mind, body and spirit which separates Pilates from other workouts you've experienced. IDEA master trainer Maria Leone has been teaching Pilates since 1989; her extensive knowledge and teaching experience make this video a must-have for people of all fitness levels.
There's no fancy set, no drumbeats, and no modeling of the latest workout fashions in Pilates on the Go. It's just instructor Maria Leone, a mat, a band, and tubing - and 52 minutes of Pilates instruction. After a few minutes of explanation of the principles and goals of this German exercise system, Leone warms up and gets down to business with 100s, rollups, rowing, scissors, criss-cross - the works. She doesn't blend with yoga, dance, or Tai Chi; instead she takes viewers through most of the mat-based Pilates catalog (corkscrew, swan, seal, you name it), focusing on stretching the spine, breathing correctly, and using "core strength." (Translated: Get those abs in shape!) The camera work is inconsistent and thus noticeable when it shouldn't be, but otherwise this is about as straightforward and useful a Pilates instruction as you're likely to find. Some experience or at least determination to learn would be helpful. - Kimberly Heinrichs