El Hundred es un ejercicio básico de Pilates, dentro de la serie de ejercicios y posturas de Pilates Mat o suelo.
Sobre todo se trata de un ejercicio que sirve como calentamiento previo, antes de empezar a realizar posturas que requieran de más flexibilidad. El hundred de Pilates o cien, es una postura casi obligatoria para todos los practicantes de este método, como previo, antes de comenzar la clase en serio.
Cómo realizar el ejercicio Hundred (el cien) en Pilates
Objetivo:
Es una postura que se realiza como calentamiento, para de esta manera ganar fuerza y estabilidad en los músculos del tronco. Mientras tanto, las extremidades se mueven simultáneamente. También se fortalecen los músculos de la zona escapular y el abdomen.
Preparación, previa al movimiento:
Colócate en posición supina (boca arriba), acerca las rodillas al pecho, con los brazos a los lados y aleja los hombros de las orejas todo lo que puedas. Los músculos de la parte abdominal totalmente contraídos.
Ejecución:
Elonga la espina dorsal y coloca la cabeza y hombros en posición de “curl” con respecto a la colchoneta, dirigiendo la mirada hacia el ombligo. Vas a sentir una especie de vacío en la zona abdominal, extiende los brazos en paralelo al torso, con las palmas hacia abajo y elevadas del suelo unos pocos centímetros.
Los hombros deben estar alejados de las orejas.
Hay que mantener esta posición durante la ejecución de todo el ejercicio. Hay que inhalar por 5 conteos y luego exhalar por otro 5 conteos, mientras llevas los brazos hacia abajo en un movimiento corto de distancia. Esta acción, deberás realizarla de manera rápida, manteniendo los brazos rígidos.
Si sientes que estás perdiendo la forma en la ejecución, para y realiza el ejercicio más lentamente.
Repeticiones:
100 en total. 10 repeticiones de 5 inhalaciones y 5 exhalaciones. De ahí el nombre de HUNDRED o CIEN.
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