Menú Cerrar

Hundred Pilates (El cien)

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.

hundred pilates
hundred pilates el cien

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.

el cien pilates
hundred pilates ejercicio

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.

Además, Material de Pilates que te podría interesar:

¡Puntúa!
(Votos: 3 Promedio: 5)

163 comentarios

  1. Pete Timchula

    Woah! I’m really loving the template/theme of this website. It’s simple, yet effective. A lot of times it’s hard to get that «perfect balance» between superb usability and visual appeal. I must say you’ve done a superb job with this. In addition, the blog loads super fast for me on Firefox. Outstanding Blog!

  2. cbd vape pen canada

    Right now it sounds like BlogEngine is the best blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?

  3. tlovertonet

    I was wondering if you ever considered changing the layout of your site? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 images. Maybe you could space it out better?

  4. tlover tonet

    I was wondering if you ever thought of changing the page layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or two images. Maybe you could space it out better?

  5. Bom88

    It’s laborious to seek out educated people on this matter, but you sound like you know what you’re talking about! Thanks

  6. ecommerce

    Wow, incredible weblog structure! How long have you been running a blog for?
    you made running a blog glance easy. The total glance of your
    web site is wonderful, let alone the content! You can see similar here sklep internetowy

  7. dobry sklep

    Hello, i read your blog from time to time and i own a similar one and i was just curious if you get a
    lot of spam comments? If so how do you reduce it, any plugin or anything
    you can recommend? I get so much lately it’s driving
    me insane so any support is very much appreciated.

    I saw similar here: Sklep online

  8. najlepszy sklep

    Hi there! Do you know if they make any plugins to help with Search Engine
    Optimization? I’m trying to get my blog to rank for some
    targeted keywords but I’m not seeing very good gains.

    If you know of any please share. Many thanks! You can read similar text here:
    Najlepszy sklep

  9. sklep internetowy

    Howdy! Do you know if they make any plugins to help with Search
    Engine Optimization? I’m trying to get my blog to rank
    for some targeted keywords but I’m not seeing very good success.
    If you know of any please share. Kudos! You can read similar blog
    here: E-commerce

  10. sklep online

    Hi there! Do you know if they make any plugins to help with Search Engine Optimization?
    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains.
    If you know of any please share. Kudos! You can read similar article here:
    E-commerce

  11. GSA Verified List

    Hi there! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying
    to get my website to rank for some targeted keywords but I’m not seeing very
    good results. If you know of any please share. Many thanks!

    You can read similar article here: Backlink Portfolio

  12. Oren05

    Wow, marvelous weblog structure!

    How lengthy have you been running a blog
    for? you make blogging look easy. The whole look of your web
    site is magnificent, as neatly as the content material!
    I saw similar here prev next and those was wrote by Coleman07.

  13. Thomas61

    Wow, awesome weblog layout!
    How lengthy have you been blogging for? you make running a
    blog look easy. The whole glance of your website is wonderful, as smartly as the content material!
    I saw similar here prev next and it’s was wrote by Sophie08.

  14. Rita70

    Wow, incredible blog format!
    How lengthy have you ever been running a blog for?
    you made blogging glance easy. The entire glance of your site is fantastic,
    as well as the content! You can see similar here prev next
    and that was wrote by Raphael04.

  15. Chanda95

    Wow, fantastic weblog layout!

    How long have you been blogging for? you made running a
    blog glance easy. The whole glance of your site is magnificent,
    let alone the content material! You can see similar here prev next
    and it’s was wrote by Numbers86.

  16. MargarettePus

    Wow, superb weblog structure!
    How lengthy have you ever been blogging for?
    you made blogging look easy. The whole glance of your site is excellent, let
    alone the content material! You can see similar here prev next and it’s was wrote by Flora74.

  17. here

    l free to adjust these comments as needed to better fit the specific blog posts you’re responding to!dashdome

  18. click

    Your blog is a wealth of information. I always learn something new from your posts. This one was particularly enlightening. Great job!blogpulse

  19. click

    I always look forward to your new posts. You have a way of making even the most complex topics easy to understand. Excellent job!swiftnook

  20. here

    l free to adjust these comments as needed to better fit the specific blog posts you’re responding to!dashdome

  21. website

    I always look forward to your new posts. You have a way of making even the most complex topics easy to understand. Excellent job!swiftnook

  22. aircon plus installation

    After study a handful of the web sites on your own site now, we truly appreciate your way of blogging. I bookmarked it to my bookmark website list and you will be checking back soon. Pls take a look at my internet site in addition and inform me what you believe.

  23. aircon that doesn t need installation

    That is a very good standpoint, yet seriously isn’t create any sence by any means preaching about which mather. Every means with thanks as well as pondered make an effort to promote your current publish in to delicius nevertheless it looks like it’s problems with all your blogs are you able to make sure you recheck the item. many thanks once more.

  24. hvac ac installation

    What are you saying, man? I recognize everyones acquired their own thoughts and opinions, but genuinely? Listen, your web site is cool. I like the hard work you put into it, specially with the vids and the pics. But, appear on. Theres gotta be a better way to say this, a way that doesnt make it appear like everybody here is stupid!

  25. able group gas engineers

    had issues with hackers and I’m looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

  26. corgi registered gas

    After study a number of the websites on your own internet site now, i truly like your means of blogging. I bookmarked it to my bookmark website list and will also be checking back soon. Pls consider my web-site likewise and tell me what you consider.

  27. commercial gas fitters near me

    I am really enjoying this appearance/design of your site مشروع الأسبوع: التنصت على أبراج مراقبة الطائرات! | هندسة نت . Would you at any time encounter any internet browser interface problems? A number of our own readers sometimes complained about my website not operating appropriately within Internet Explorer but looks good inside Opera. Are there any kind of ideas to assist solve the issue? Plus my thoughts go out to those in tsunami we hope you are ok and safer !!!

  28. corgi gas safe engineers

    Awesome. Thanks for a great article page. I’ll be coming and reading for more and read your other articles. If you’d like me to refer this to others, please let me know as I have a lot of people who might be interested in what this site has to share.

  29. central air conditioner maintenance

    Great – I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs as well as related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, web site theme . a tones way for your client to communicate. Excellent task.

  30. central air repair near me

    After study several of the web sites on the internet site now, and that i truly such as your method of blogging. I bookmarked it to my bookmark internet site list and are checking back soon. Pls look into my website as well and figure out if you agree.

  31. ac repair near me

    I am glad for writing to let you know of the great experience my friend’s girl went through reading the blog. She figured out several pieces, most notably how it is like to have a great helping style to get many more smoothly completely grasp several specialized issues. You really did more than visitors’ expectations. Thank you for displaying those good, dependable, explanatory and in addition cool guidance on this topic to Lizeth.

  32. ac blower repair

    i would love to be an ebay powerseller but it takes a lot of work to become one. you need also to have lots of good feedback”

  33. british gas corgi registered engineers

    Im no professional, but I feel you just crafted a very good point point. You naturally understand what youre talking about, and I can seriously get behind that. Thanks for staying so upfront and so truthful.

  34. which escape room

    Hello! Do you know if they make any plugins to assist
    with SEO? I’m trying to get my site to rank for some targeted keywords but I’m not seeing very
    good success. If you know of any please share.
    Kudos! You can read similar text here: Best escape rooms

  35. ac blower repair

    why do people call Lebron James “King James”. Because Kings rule & have thrones, Lebron hasn’t even won a title, who is Lebron ruling over ?,IAmBobbyDrake,

  36. lpg service engineers near me

    I simply wanted to write down a small word to be able to thank you for all the pleasant steps you are sharing at this website. My prolonged internet lookup has at the end of the day been rewarded with sensible knowledge to talk about with my two friends. I ‘d assume that many of us site visitors are undoubtedly fortunate to live in a fabulous place with many special individuals with very helpful suggestions. I feel pretty blessed to have come across your entire website and look forward to really more thrilling times reading here. Thanks again for everything.

  37. gas safe engineers newmarket

    This design is spectacular! You definitely know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  38. Tonic Greens Review

    Whatís Happening i’m new to this, I stumbled upon this I have found It positively useful and it has aided me out loads. I hope to contribute

  39. home air conditioner maintenance

    You could definitely see your enthusiasm within the paintings you write. The sector hopes for more passionate writers such as you who are not afraid to mention how they believe. Always go after your heart.

  40. after hours ac repair

    Hmm is anyone else experiencing problems with the images on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any feed-back would be greatly appreciated.

  41. family heating and cooling

    There a few intriguing points over time in the following paragraphs but I don’t determine if I see them all center to heart. There exists some validity but I’ll take hold opinion until I explore it further. Good post , thanks and now we want a lot more! Added to FeedBurner also

  42. Air conditioning financing options

    Nice post. I find out something harder on diverse blogs everyday. Most commonly it is stimulating to study content off their writers and exercise something there. I’d opt to apply certain with all the content in my small weblog regardless of whether you do not mind. Natually I’ll provide you with a link on your own web weblog. Many thanks for sharing.

  43. ac compressor repair

    When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get three emails with the same comment. Is there any way you can remove people from that service? Cheers!

  44. air quality testing

    Good – I should definitely say I’m impressed with your blog. I had no trouble navigating through all tabs as well as related info. The site ended up being truly simple to access. Nice job…

  45. Sumatra Slim Belly Tonic Review

    Thanks a lot for sharing this with all of us you really know what you’re talking about! Bookmarked. Please also visit my website =). We could have a link exchange contract between us!

  46. hvac company

    I think other website proprietors should take this website as an model, very clean and wonderful user genial style and design, as well as the content. You are an expert in this topic!

  47. heat pump repair

    An fascinating discussion is worth comment. I feel that you should write a lot more on this topic, it might not be a taboo subject but generally folks aren’t sufficient to speak on such topics. To the next. Cheers

  48. hvac repair near me

    When I originally commented I clicked the -Notify me when new surveys are added- checkbox now each time a comment is added I buy four emails sticking with the same comment. Will there be by any means you’ll be able to eliminate me from that service? Thanks!

  49. air conditioning repair

    You ought to seriously think about working on growing this web site into a serious voice in this market. You obviously have a respectable knowledge of the areas all of us are searching for on this internet site anyways and you could potentially even earn a dollar or three from some advertising. I would explore following recent news and raising the volume of blog posts you make and I bet you’d start earning some great traffic in the near future. Just an idea, fine luck in whatever you do!

  50. air conditioner maintenance

    This web site may be a walk-through for all of the details you wanted in regards to this and didn’t know who to question. Glimpse here, and you’ll definitely discover it.

  51. build blog

    Hi! Do you know if they make any plugins to assist with SEO?

    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Thank you! You can read similar art here:
    blogexpander.com

  52. scaffold suppliers near me

    I like what you guys are up too. Such intelligent work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my web site .

  53. mini scaffold tower

    Just about all I can point out is, I don’t know what to comment! Except certainly, for the wonderful tips which are shared with this blog. I will think of a million fun strategies to read the reports on this site. I’m sure I will at last make a move using your tips on those things I could never have been able to touch alone. You had been so innovative to let me be one of those to benefit from your useful information. Please know how much I am thankful.

  54. custom scaffolding

    Today, considering the fast chosen lifestyle that everyone is having, credit cards have a huge demand in the economy. Persons throughout every discipline

  55. fraco scaffolding

    The the next occasion I just read a weblog, I am hoping it doesnt disappoint me around that one. I am talking about, It was my solution to read, but I personally thought youd have something interesting to convey. All I hear is really a number of whining about something that you could fix in case you werent too busy seeking attention.

  56. kwikstage scaffolding

    I like the valuable information you provide in your articles. I’ll bookmark your blog and check again here frequently. I’m quite certain I will learn plenty of new stuff right here! Good luck for the next!

  57. aluminium scaffolding

    Pleased to determine this website is useful on my small iPhone , every little thing I want to do can be well-designed. Thanks for keeping it up currently using the newest.

  58. bs 2482

    After examine several of the weblog articles on your site today, and I in fact such as your way of blogging and site-building. I saved that in order to my personal book mark internet site checklist and can likely be checking back shortly. Could you attempt my website because correctly and also inform me what you think.

  59. temporary roof scaffolding cost

    It’s not the case that reader must be completely agreed with author’s views about article. So this is what happened with me, anyways it’s a good effort, I appreciate it. Thanks

  60. Does Provadent Work

    naturally like your web site but you need to check the spelling on several of your posts. A number of them are rife with spelling problems and I find it very bothersome to tell the truth nevertheless I’ll certainly come back again.

  61. scaffolding props

    You can certainly see your skills within the work you write. The arena hopes for even more passionate writers such as you who aren’t afraid to mention how they believe. Always follow your heart.

  62. commercial gas fitter

    Hey are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you require any html coding expertise to make your own blog? Any help would be greatly appreciated!

  63. registered gas installers

    This may be the proper weblog for anybody who would like to be familiar with this topic. You recognize a great deal its practically hard to argue on hand (not too I personally would want…HaHa). You certainly put the latest spin with a topic thats been discussing for several years. Great stuff, just wonderful!

  64. corgi registered boilers

    After study a number of the blog articles on the internet site now, we really appreciate your method of blogging. I bookmarked it to my bookmark web site list and are checking back soon. Pls have a look at my web page in addition and figure out what you believe.

  65. vokera engineer near me

    Thank you, I’ve just been searching for info about this topic for a while and yours is the greatest I’ve discovered so far. But, are you sure about the source?

  66. annual gas safety check british gas

    Aw, this has been a very good post. In idea I have to devote writing this way additionally – spending time and actual effort to generate a top notch article… but exactly what do I say… I procrastinate alot and by no indicates seem to go accomplished.

  67. at risk gas safe

    Spot up for this write-up, I truly feel this amazing site requirements far more consideration. I’ll apt to be again to study much more, thank you that information.

  68. gas safe engineer search

    Hi, i think that i saw you visited my blog thus i came to “return the favor”.I’m trying to find things to improve my web site!I suppose its ok to use a few of your ideas!! xrumer

  69. central heating engineer cost

    This is the first time I checked out your blog, and honestly, compared to your other posts, Self-Publishing: The New Way or the Short-Cut? | Chronicles of A Broken Spirit is much more well-written! Keep up the good work. Regards, Ricardo Kosloski

  70. gas engineer swinton

    I was just searching for this information for a while. After six hours of continuous Googleing, at last I got it in your website. I wonder what is the lack of Google strategy that don’t rank this type of informative web sites in top of the list. Generally the top websites are full of garbage.

  71. local heating engineer

    It’s a shame you don’t have a donate button! I’d most certainly donate to this fantastic blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to brand new updates and will share this blog with my Facebook group. Chat soon!

  72. gas safety check homeowners

    When do you think this Real Estate market will go back right side up? Or is it still too early to tell? We are seeing a lot of housing foreclosures in Winter Park Florida. What about you? I would love to get your feedback on this.

  73. gas fire fitters

    I do agree with all the ideas you’ve presented in your post. They are very convincing and will definitely work. Still, the posts are very short for novices. Could you please extend them a little from next time? Thanks for the post.

  74. gas boiler repair near me

    I’m not that much of a internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road. Many thanks

  75. gas safety and boiler service

    Hi, i think that i saw you visited my web site so i came to “return the favor”.I am trying to find things to enhance my web site!I suppose its ok to use some of your ideas!!

  76. corgi registered heating engineers

    I simply had to appreciate you yet again. I am not sure the things that I might have tried in the absence of the entire advice shown by you about such subject matter. It truly was an absolute troublesome issue for me, but looking at your professional form you dealt with that forced me to jump over gladness. Now i am happy for your guidance and as well , pray you comprehend what a great job you happen to be accomplishing educating people today all through your web blog. I am certain you’ve never got to know any of us.

  77. able group gas engineers

    Hello! I merely would choose to give you a large thumbs up for any excellent information you have here during this post. I’ll be returning to your blog site to get more detailed soon.

  78. approved gas engineers near me

    Hi there, just became aware of your blog through Google, and found that it’s really informative. I¡¦m going to watch out for brussels. I will appreciate if you continue this in future. A lot of people will be benefited from your writing. Cheers!

  79. corgi gas engineer

    Thanks for another informative website. Where else could I get that kind of info written in such an ideal way? I have a project that I’m just now working on, and I have been on the look out for such info.

  80. corgi registered gas cooker fitter

    I¡¦m not certain the place you are getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for magnificent information I used to be in search of this information for my mission.

  81. find gas safe registered engineer near me

    After study several of the blog articles for your internet site now, and i also genuinely such as your strategy for blogging. I bookmarked it to my bookmark internet site list and are checking back soon. Pls take a look at my web page in addition and tell me what you believe.

  82. gas safe register check an engineer

    The last I checked on this subject was very some time back. I’m much more into Cheap SEO. Nonetheless, fascinating post and I would check back once more soon and get myself much more updated.

  83. gas engineer boiler

    Do you mind if I quote a few of your articles as long as I provide credit and sources back to your webpage? My website is in the exact same niche as yours and my users would genuinely benefit from some of the information you present here. Please let me know if this alright with you. Thanks a lot!

  84. Tonic Greens Reviews

    Hello, you used to write wonderful, but the last several posts have been kinda boring… I miss your great writings. Past few posts are just a little bit out of track! come on!

  85. registered boiler engineers

    You could definitely see your enthusiasm within the paintings you write. The sector hopes for more passionate writers such as you who are not afraid to mention how they believe. Always go after your heart.

  86. harvard blog

    This website really has all the information I wanted concerning this subject and didn’t know who to ask.

  87. robotics for kids

    You’ve made some good points there. I checked on the net to find out more about the issue and found most individuals will go along with your views on this site.

  88. KingGame

    Good post! We will be linking to this particularly great article on our site. Keep up the great writing.

Deja una respuesta

Tu dirección de correo electrónico no será publicada. Los campos obligatorios están marcados con *