{"id":428,"date":"2022-08-04T12:45:50","date_gmt":"2022-08-04T12:45:50","guid":{"rendered":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/"},"modified":"2025-07-22T12:06:55","modified_gmt":"2025-07-22T12:06:55","slug":"pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/","title":{"rendered":"Pilates &#8211; ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates"},"content":{"rendered":"<p><strong>Pilates este o modalitate de \u00eent\u0103rire a mu\u0219chilor, de reducere a durerilor de spate, de sl\u0103bire a siluetei \u0219i de relaxare. Aceast\u0103 metod\u0103 de exerci\u021bii este potrivit\u0103 pentru toat\u0103 lumea, indiferent de nivelul de preg\u0103tire. \u00cenv\u0103\u021ba\u021bi despre principiile Pilates \u0219i beneficiile unui antrenament regulat.<\/strong><\/p>\n<h2>Ce este Pilates? Caracteristicile exerci\u021biilor \u0219i principiile-cheie<\/h2>\n<p>Pilates este o metod\u0103 de antrenament dezvoltat\u0103 de atletul german Joseph Pilates \u00een anii 1920. \u00cen copil\u0103rie, s-a confruntat cu o serie de probleme de s\u0103n\u0103tate &#8211; a suferit de astm \u0219i rahitism. Cu toate acestea, a f\u0103cut sport \u00een mod regulat \u0219i a dezvoltat singur exerci\u021bii de \u00eentindere \u0219i de \u00eent\u0103rire, care l-au ajutat s\u0103 \u00ee\u0219i dep\u0103\u0219easc\u0103 problemele de s\u0103n\u0103tate \u0219i s\u0103 \u00ee\u0219i construiasc\u0103 un fizic atletic cu care a pozat pentru desene anatomice. \u00cen timp ce lucra ca paramedic, metodele sale de reabilitare bazate, printre altele, pe exerci\u021bii cu ajutorul arcurilor de la paturile de spital (care s-au dovedit a fi baza pentru dezvoltarea aparatului Reformer Pilates), au permis solda\u021bilor r\u0103ni\u021bi \u00een timpul Primului R\u0103zboi Mondial s\u0103 se recupereze mai repede \u0219i s\u0103 \u00ee\u0219i recapete condi\u021bia fizic\u0103. La acea vreme, Pilates \u00ee\u0219i numea sistemul s\u0103u de exerci\u021bii &#8222;kontrologie&#8221;. Dup\u0103 ce s-a mutat \u00een Statele Unite, el \u0219i so\u021bia sa \u0219i-au deschis propriul studio \u00een New York, au lucrat, printre altele, cu dansatori, \u0219i-au rafinat metoda \u0219i au dezvoltat echipamente pe care le-a numit &#8222;aparate&#8221; (de exemplu, reformer sau cadillac). Sistemul original de antrenament al lui Joseph Pilates era format din 34 de exerci\u021bii, dar, \u00een timp, a fost extins pentru a include mi\u0219c\u0103ri care folosesc, de exemplu, mingi, cercuri \u0219i role de spum\u0103.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/XLoVkcDfQ5qvv_06ZHpOTUXJaDW3qiCokXqBjgf34ul4PKBtEZwgexEo6pM7qGscqwhrafKW5cnPMvuOSdqHRwLwELZOmQmjWcBqhH10KIv2jHiHDvWo35p-ggJaWXoiHG2MXaD_hS9LHBouvHvGoe12DBSAKwPuBV36LzOr3A-Pwnuby.tmp_.png\" alt=\"O persoan\u0103 face exerci\u021bii pe un covora\u0219 de yoga roz, folosind un cerc magic pentru Pilates\" width=\"816\" height=\"426\" \/><\/p>\n<p>Pilates se bazeaz\u0103 pe c\u00e2teva principii cheie care sunt esen\u021biale pentru a ob\u021bine rezultatele corecte. Acestea sunt:<\/p>\n<ul>\n<li>Respira\u021bia &#8211; \u00een timpul exerci\u021biilor fizice, respira\u021bi \u00eencet, profund, cu o munc\u0103 activ\u0103 a diafragmei. Inspir\u0103 pe nas \u0219i expir\u0103 pe gur\u0103;<\/li>\n<li><strong>Concentrarea <\/strong>&#8211; exerci\u021biile trebuie efectuate cu precizie \u0219i cu con\u0219tientizarea deplin\u0103 a fiec\u0103rei mi\u0219c\u0103ri;<\/li>\n<li><strong>Centrare <\/strong>&#8211; baza pentru a \u00eencepe orice mi\u0219care este activarea corect\u0103 a mu\u0219chilor abdominali, a zonei dintre coastele inferioare \u0219i coloana vertebral\u0103 superioar\u0103 anterioar\u0103 a \u0219oldului;<\/li>\n<li><strong>control <\/strong>&#8211; mi\u0219carea trebuie s\u0103 fie efectuat\u0103 cu con\u0219tientizarea propriului corp, sub control deplin;<\/li>\n<li><strong>Fluiditate <\/strong>&#8211; mi\u0219carea trebuie s\u0103 fie fluid\u0103, executat\u0103 f\u0103r\u0103 grab\u0103, cu accent pe g\u0103sirea echilibrului \u0219i a armoniei cu respira\u021bia;<\/li>\n<li><strong>acurate\u021be <\/strong>&#8211; nu num\u0103rul de repet\u0103ri conteaz\u0103, ci corectitudinea execu\u021biei lor, inclusiv concentrarea asupra alinierii pelviene neutre, men\u021binerea curburii naturale a coloanei vertebrale \u0219i stabilizarea centurii scapulare;<\/li>\n<li><strong>Regularitate <\/strong>&#8211; exerci\u021biile fizice trebuie s\u0103 devin\u0103 un obicei \u0219i o rutin\u0103.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/lTVOpWnwMieIqUJ4fgEtrtPttaPSEUPBFf3aC08kLZpPOn0CZ1Cu7NDOHFhnib5YyCCYrbHbcsO_4Zc2MLx_F2aXz5mDx8xOA9WeIi_FYSwnua2W7KclSBYekiFYcDeeUd6puH_2Sc8Qbd1FiwQXG8WPntSgt5c7CzexetRShg-weDCXg.tmp_-1024x797.jpeg\" alt=\"O persoan\u0103 folose\u0219te o minge de gimnastic\u0103 albastr\u0103 pentru exerci\u021bii fizice, \u00eentinz\u00e2ndu-se pe ea\" width=\"1024\" height=\"797\" \/><\/p>\n<h2>Care sunt beneficiile pilates-ului? Beneficiile \u0219i efectele asupra s\u0103n\u0103t\u0103\u021bii<\/h2>\n<p>Deoarece implic\u0103 nu numai corpul, ci \u0219i respira\u021bia \u0219i mintea, sesiunile regulate au multe beneficii pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mental\u0103. Care sunt beneficiile Pilates?<\/p>\n<ul>\n<li>\u00eent\u0103re\u0219te mu\u0219chii profunzi responsabili, printre altele: de postura corect\u0103 \u0219i de men\u021binerea organelor interne la locul potrivit (rolul mu\u0219chilor plan\u0219eului pelvian);<\/li>\n<li>\u00eenva\u021b\u0103 concentrarea \u0219i respira\u021bia corect\u0103;<\/li>\n<li>cre\u0219te rezisten\u021ba \u0219i for\u021ba muscular\u0103;<\/li>\n<li>nu pune presiune asupra articula\u021biilor,<\/li>\n<li>\u00eembun\u0103t\u0103\u021be\u0219te flexibilitatea, mobilitatea \u0219i m\u0103re\u0219te amplitudinea de mi\u0219care a articula\u021biilor;<\/li>\n<li>ajut\u0103 la reducerea sau eliminarea complet\u0103 a durerilor de spate;<\/li>\n<li>stimuleaz\u0103 produc\u021bia de colagen \u0219i \u00eembun\u0103t\u0103\u021be\u0219te circula\u021bia s\u00e2ngelui, iar acest lucru are un efect de fermitate asupra pielii \u0219i ajut\u0103 la reducerea celulitei;<\/li>\n<li>\u00eembun\u0103t\u0103\u021be\u0219te echilibrul;<\/li>\n<li>cre\u0219te con\u0219tientizarea propriului corp, motiv pentru care merit\u0103 s\u0103 fie folosit ca supliment la antrenament;<\/li>\n<li>reduce nivelul de stres;<\/li>\n<li>ajut\u0103 la ob\u021binerea unei siluete sub\u021biri, atletice;<\/li>\n<li>nu duce la dezvoltarea muscular\u0103;<\/li>\n<li>v\u0103 permite s\u0103 v\u0103 relaxa\u021bi \u0219i s\u0103 v\u0103 elibera\u021bi de tensiuni \u0219i reduce presiunea asupra sistemului nervos;<\/li>\n<li>reduce riscul de r\u0103nire.<\/li>\n<\/ul>\n<p><strong>Dup\u0103 c\u00e2t timp se v\u0103d efectele exerci\u021biilor Pilates? <\/strong>Joseph Pilates, autorul metodei, a spus c\u0103:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><em>Dup\u0103 10 \u0219edin\u021be ve\u021bi sim\u021bi diferen\u021ba, dup\u0103 20 ve\u021bi observa diferen\u021ba, dup\u0103 30 toat\u0103 lumea va observa, pentru c\u0103 ve\u021bi avea un corp nou<\/em>.<\/p>\n<\/blockquote>\n<p>Cheia pentru a ob\u021bine rezultatele dorite cu acest sistem complet de exerci\u021bii este regularitatea. Pentru Pilates, este indicat s\u0103 face\u021bi exerci\u021bii de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 45-60 de minute fiecare, dar pute\u021bi \u00eencepe \u0219i cu antrenamente mai scurte, de 20-30 de minute. De\u0219i exerci\u021biile Pilates nu sunt foarte dinamice, este important s\u0103 nu uita\u021bi s\u0103 v\u0103 recupera\u021bi \u00eentre sesiuni.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/3iPZ0HDzrMzrLQNnd9lZxD43F8QJWz4cdy-sxEvzcO_iL2x_fte7fr2fAuiva4V-nkMglNdwb8Almf_Swp5o5uGMNrrTkwa6ANTYL1b3Jf3IOHTQevp7lTopJ8bmM5Z2jkokSA__I0MvpKjlaPUgwouOK-PjEF-YWm7PQwid2g-Y1Wsb8.tmp_.png\" alt=\"Persoan\u0103 execut\u00e2nd un exerci\u021biu de stretching pe un covora\u0219 de yoga pe acoperi\u0219\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Exerci\u021bii Pilates: cine ar trebui s\u0103 le aleag\u0103?<\/h2>\n<p>Sistemul de exerci\u021bii al lui Joseph Pilates folose\u0219te elemente de balet, yoga, gimnastic\u0103, izometrie \u0219i arte mar\u021biale (de exemplu, tai-chi), a\u0219a c\u0103 func\u021bioneaz\u0103 bine \u00een multe cazuri. Aceast\u0103 metod\u0103 poate fi utilizat\u0103 atunci c\u00e2nd dori\u021bi s\u0103: \u00eent\u0103ri\u021bi mu\u0219chii de baz\u0103 (mu\u0219chii posturali), s\u0103 v\u0103 recupera\u021bi dup\u0103 o accidentare, s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi forma fizic\u0103, s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi aspectul siluetei (\u00een special abdomenul, spatele \u0219i fesele), s\u0103 introduce\u021bi o activitate fizic\u0103 regulat\u0103 sau s\u0103 c\u00e2\u0219tiga\u021bi flexibilitate \u0219i s\u0103 v\u0103 \u00eent\u0103ri\u021bi corpul.<\/p>\n<p>Pilates este potrivit practic pentru toat\u0103 lumea: seniori, femei \u00eens\u0103rcinate (necesit\u0103 consultarea unui medic), persoane supraponderale, sportivi profesioni\u0219ti, persoane care se recupereaz\u0103 dup\u0103 leziuni \u0219i traume \u0219i cu mobilitate limitat\u0103 sau concuren\u021bi \u00een sporturi de for\u021b\u0103 \u0219i de figura\u021bie. Datorit\u0103 gamei largi de exerci\u021bii variate, cu diferite niveluri de dificultate, fiecare poate adapta metoda la propriile nevoi \u0219i abilit\u0103\u021bi.<\/p>\n<p>Exist\u0103 mai multe contraindica\u021bii pentru acest tip de antrenament, printre care:<\/p>\n<ul class=\"parent-of-p\">\n<li>inflama\u021bie,<\/li>\n<\/ul>\n<ul>\n<li>fracturi proaspete,<\/li>\n<li>st\u0103ri posttraumatice,<\/li>\n<li>tromboz\u0103,<\/li>\n<li>chiropractic\u0103,<\/li>\n<li>cancer,<\/li>\n<li>osteoporoz\u0103 avansat\u0103,<\/li>\n<li>fluctua\u021bii mari de presiune,<\/li>\n<li>hernie de disc sau hernie abdominal\u0103,<\/li>\n<li>sarcin\u0103 cu risc.<\/li>\n<\/ul>\n<p>Dac\u0103 nu sunte\u021bi sigur c\u0103 Pilates este forma de exerci\u021bii potrivit\u0103 pentru dumneavoastr\u0103, ar fi bine s\u0103 v\u0103 consulta\u021bi medicul.<\/p>\n<h2>Cele mai populare tipuri de Pilates: ce exerci\u021bii s\u0103 alege\u021bi?<\/h2>\n<p>De-a lungul istoriei sale de peste 100 de ani, metoda, care se concentreaz\u0103 pe o respira\u021bie corect\u0103 \u0219i pe exerci\u021bii care implic\u0103 \u00eent\u0103rirea, \u00eentinderea \u0219i flexibilizarea mu\u0219chilor abdominali, ai spatelui \u0219i pelvisului, a c\u0103p\u0103tat mai multe variante: Power Pilates \u0219i Stott Pilates.<\/p>\n<h3>Power Pilates<\/h3>\n<p>Se remarc\u0103 prin intensitatea mai mare a exerci\u021biilor fizice, care favorizeaz\u0103 \u00eembun\u0103t\u0103\u021birea metabolismului \u0219i arderea gr\u0103similor. Conceput pentru practican\u021bii intermediari \u0219i avansa\u021bi de Pilates. Poate fi efectuat\u0103 cu greutatea propriului corp sau cu echipamente suplimentare de antrenament sau de reabilitare, cum ar fi: role de masaj, ro\u021bi, benzi de rezisten\u021b\u0103, mingi mari de gimnastic\u0103, mingi de ovobals, etc.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/2MVxGoxS5G92wwuDMHTeYcT1iV5DtCLTC1jUSexhLKWrQvtWAMuDYRnFeBx9sVunrkuLQrL70hEoyq-DsseUpaS2KBtVajPhgelgWSY5K0c_qZxEG3Fzjh4k-n9CNyYDzs8xIjdoRnRU39HkxwcFlY27yFNqJQJ8MBsrbN0ZKg-l4CYUX.tmp_.png\" alt=\"Persoan\u0103 utiliz\u00e2nd o minge de fitness pentru exerci\u021bii la sol \u00eentr-un studio\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Stott Pilates<\/h3>\n<p>Dezvoltat\u0103 de Moira Merrithew (Stott), prezint\u0103 o abordare contemporan\u0103 a metodei Pilates, schimb\u00e2nd conceptul de coloan\u0103 vertebral\u0103 \u00eentins\u0103 \u00een ceea ce este cunoscut ca o coloan\u0103 vertebral\u0103 neutr\u0103. Stott Pilates se bazeaz\u0103 pe 5 principii cheie: respira\u021bia, alinierea pelvian\u0103, alinierea toracic\u0103, mi\u0219carea \u0219i stabilizarea scapular\u0103 \u0219i alinierea capului \u0219i a g\u00e2tului. Datorit\u0103 naturii sale foarte relaxate, va func\u021biona bine pentru toat\u0103 lumea. Abordarea modern\u0103 a Pilates const\u0103 \u00een peste 500 de exerci\u021bii efectuate pe un covor sau cu ajutorul unui echipament specializat.<\/p>\n<h2>Cum m\u0103 preg\u0103tesc pentru exerci\u021biile Pilates? Echipament \u0219i echipament pentru formare<\/h2>\n<p>Pilates poate fi practicat cu propria greutate corporal\u0103, cu echipamente de antrenament suplimentare sau pe echipamente dedicate acestui sistem de exerci\u021bii dezvoltat de Joseph Pilates, printre al\u021bii. Fie c\u0103 practica\u021bi acas\u0103 pe un covora\u0219, \u00eentr-un studio de Pilates sau \u00eentr-un club de fitness, merit\u0103 s\u0103 afla\u021bi care sunt cele mai importante echipamente pentru aceast\u0103 form\u0103 de antrenament \u0219i s\u0103 v\u0103 potrivi\u021bi \u021binuta \u00een consecin\u021b\u0103, astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi concentra pe deplin asupra tonusului muscular \u0219i a respira\u021biei adecvate.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/f7GeSED7oPZx2W-SorVJDZbATRtGKlVDB7uwPI-xRryE4YeVKBs4eUrF8KOYjrbf9My0sNV_JafIvsN8DExncG_dmexpWWLW1IDmWYF5z1OHbV2u8qH36J7YGtmXoHsgPBk6Hbycgzp_AWMR9dqFarOmxxfvu3DOtCGQMEwPAw-r6mik3.tmp_-1024x683.jpeg\" alt=\"Persoan\u0103 folosind un rol\u0103 de fitness pentru exerci\u021bii de \u00eentindere\" width=\"1024\" height=\"683\" \/><\/p>\n<h3>Echipamente Pilates<\/h3>\n<p>Pentru a v\u0103 asigura c\u0103 antrenamentul este eficient \u0219i produce rezultatele dorite, pe l\u00e2ng\u0103 faptul c\u0103 lucra\u021bi \u00een conformitate cu principiile cheie ale metodei lui Joseph Pilates, merit\u0103 s\u0103 \u00eencerca\u021bi echipamentul specializat dezvoltat de sportivul german:<\/p>\n<ul>\n<li>Un aparat asem\u0103n\u0103tor unui pat, <strong>Reformer este format dintr-un <\/strong>cadru din lemn care ad\u0103poste\u0219te o platform\u0103 mobil\u0103 cu arcuri, cabluri \u0219i curele pentru m\u00e2ini sau picioare. Exerci\u021biile diferen\u021biate din punct de vedere al dificult\u0103\u021bii \u0219i arcurile cu diferite grade de rezisten\u021b\u0103 fac posibil\u0103 antrenarea \u00een pozi\u021bie a\u0219ezat\u0103, \u00eentins\u0103, \u00een picioare, \u00een genunchi sau sprijinit\u0103.<\/li>\n<li><strong>Cadillac <\/strong>&#8211; cunoscut sub numele de mas\u0103 trapez, este un dispozitiv asem\u0103n\u0103tor unui pat de spital, cu un cadru metalic de care sunt fixate arcuri, bare, m\u00e2nere \u0219i bucle. Acesta permite efectuarea de exerci\u021bii \u00een pozi\u021bie culcat\u0103 sau semi-\u00eencremenit\u0103. Este utilizat pentru antrenamentul individual cu un instructor \u0219i \u00een timpul reabilit\u0103rii.<\/li>\n<li><strong>Scaun Wunda <\/strong>&#8211; un dispozitiv echipat cu un scaun \u0219i un suport pentru picioare mobil ata\u0219at de arcuri cu diferite grade de rezisten\u021b\u0103. Pute\u021bi face exerci\u021bii \u00een picioare, \u00een genunchi, \u00een \u0219ezut sau culcat \u0219i pute\u021bi \u00eent\u0103ri, \u00eentinde sau stabiliza toate grupele de mu\u0219chi.<\/li>\n<li><strong>Butoi <\/strong>&#8211; un aparat \u00een form\u0103 de butoi cu o scar\u0103 (lader barrel) pentru antrenamentul \u00een picioare sau ca un a\u0219a-numit &#8222;corector al coloanei vertebrale&#8221; pentru antrenamentul \u00een pozi\u021bie culcat\u0103. Este folosit \u00een principal pentru a lucra la \u00eent\u0103rirea mu\u0219chilor profunzi, mobilitate \u0219i flexibilitate.<\/li>\n<\/ul>\n<h3>Costum de Pilates<\/h3>\n<p>Antrenamentul prin metoda Pilates nu necesit\u0103 \u00eembr\u0103c\u0103minte sau \u00eenc\u0103l\u021b\u0103minte special\u0103. Cel mai bine este s\u0103 practica\u021bi descul\u021b sau \u00een \u0219osete. \u00cen ceea ce prive\u0219te \u00eembr\u0103c\u0103mintea, aceasta nu trebuie s\u0103 fie prea larg\u0103 sau prea str\u00e2mt\u0103, pentru a nu v\u0103 \u00eempiedica mi\u0219c\u0103rile sau pentru a nu v\u0103 distrage aten\u021bia. Alegerea optim\u0103 va fi un top, cu m\u00e2neci lungi, sutien sport sau tricou \u0219i jambiere sau pantaloni scur\u021bi care s\u0103 se potriveasc\u0103 siluetei tale. Un set bine ajustat v\u0103 va permite at\u00e2t dumneavoastr\u0103, c\u00e2t \u0219i instructorului s\u0103 observa\u021bi mai u\u0219or mi\u0219carea \u0219i s\u0103 determina\u021bi dac\u0103 este corect\u0103 \u0219i dac\u0103 au fost activa\u021bi mu\u0219chii potrivi\u021bi. Opta\u021bi pentru \u00eembr\u0103c\u0103minte confec\u021bionat\u0103 din materiale u\u0219oare \u0219i respirabile, care elimin\u0103 eficient umezeala \u0219i transpira\u021bia, garant\u00e2nd astfel un confort deplin la efort.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates este o modalitate de \u00eent\u0103rire a mu\u0219chilor, de reducere a durerilor de spate, de sl\u0103bire a siluetei \u0219i de relaxare. Aceast\u0103 metod\u0103 de exerci\u021bii este potrivit\u0103 pentru toat\u0103 lumea, indiferent de nivelul de preg\u0103tire. \u00cenv\u0103\u021ba\u021bi despre principiile Pilates \u0219i beneficiile unui antrenament regulat. Ce este Pilates? Caracteristicile exerci\u021biilor \u0219i principiile-cheie Pilates este o metod\u0103 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":435,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pilates - ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates - ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Pilates este o modalitate de \u00eent\u0103rire a mu\u0219chilor, de reducere a durerilor de spate, de sl\u0103bire a siluetei \u0219i de relaxare. Aceast\u0103 metod\u0103 de exerci\u021bii este potrivit\u0103 pentru toat\u0103 lumea, indiferent de nivelul de preg\u0103tire. \u00cenv\u0103\u021ba\u021bi despre principiile Pilates \u0219i beneficiile unui antrenament regulat. Ce este Pilates? Caracteristicile exerci\u021biilor \u0219i principiile-cheie Pilates este o metod\u0103 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-04T12:45:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T12:06:55+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pilates - ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/","og_locale":"ro_RO","og_type":"article","og_title":"Pilates - ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates - Blog Sportano.ro","og_description":"Pilates este o modalitate de \u00eent\u0103rire a mu\u0219chilor, de reducere a durerilor de spate, de sl\u0103bire a siluetei \u0219i de relaxare. Aceast\u0103 metod\u0103 de exerci\u021bii este potrivit\u0103 pentru toat\u0103 lumea, indiferent de nivelul de preg\u0103tire. \u00cenv\u0103\u021ba\u021bi despre principiile Pilates \u0219i beneficiile unui antrenament regulat. Ce este Pilates? Caracteristicile exerci\u021biilor \u0219i principiile-cheie Pilates este o metod\u0103 [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/","article_published_time":"2022-08-04T12:45:50+00:00","article_modified_time":"2025-07-22T12:06:55+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"10 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Pilates &#8211; ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates","datePublished":"2022-08-04T12:45:50+00:00","dateModified":"2025-07-22T12:06:55+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/"},"wordCount":1788,"publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png","articleSection":["Fitness \u0219i sal\u0103 de sport"],"inLanguage":"ro-RO"},{"@type":"WebPage","@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/","url":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/","name":"Pilates - ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates - Blog Sportano.ro","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#primaryimage"},"image":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png","datePublished":"2022-08-04T12:45:50+00:00","dateModified":"2025-07-22T12:06:55+00:00","breadcrumb":{"@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#primaryimage","url":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png","contentUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/VYZVOlzYbHSsVDBNjn8Qj7FQRTvNFrCN2Vrm7jkyLocvVrz-3DJife0xApe7l7HZkZx3DK8LRTvCjjnZDJdZXHwnP6_T0T5EmuPi7GPiERGZDeAMIpvywOzVqGPMESEV8c7VVcsU1rrtez7cxwNAGtao9wF74rpcDKkomCRKTQ-NxI7L0.tmp_.png","width":816,"height":426,"caption":"Persoan\u0103 care face exerci\u021bii de echilibru, \u00eentins\u0103 pe o saltea de sport \u00een fa\u021ba unei oglinzi"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.ro\/blog\/pilates-ce-este-acest-exercitiu-si-ce-efecte-are-beneficii-principii-si-tipuri-de-pilates-pentru-incepatori-si-avansati-pilates\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Pagina principal\u0103","item":"https:\/\/sportano.ro\/blog\/"},{"@type":"ListItem","position":2,"name":"Pilates &#8211; ce este acest exerci\u021biu \u0219i ce efecte are? Beneficii, principii \u0219i tipuri de Pilates pentru \u00eencep\u0103tori \u0219i avansa\u021bi Pilates"}]},{"@type":"WebSite","@id":"https:\/\/sportano.ro\/blog\/#website","url":"https:\/\/sportano.ro\/blog\/","name":"","description":"","publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.ro\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"},{"@type":"Organization","@id":"https:\/\/sportano.ro\/blog\/#organization","name":"Sportano.ro","url":"https:\/\/sportano.ro\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/logo\/image\/","url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","contentUrl":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","width":1200,"height":200,"caption":"Sportano.ro"},"image":{"@id":"https:\/\/sportano.ro\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/nsl_avatars\/34ad7cd40bb152f4e9baacc7a432d5bf.png","contentUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/nsl_avatars\/34ad7cd40bb152f4e9baacc7a432d5bf.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/comments?post=428"}],"version-history":[{"count":4,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/428\/revisions"}],"predecessor-version":[{"id":3657,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/428\/revisions\/3657"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media\/435"}],"wp:attachment":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media?parent=428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/categories?post=428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/tags?post=428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}