The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports TrainingComprehensive and easy-to-follow, this original Pilates best-seller produces real results. It includes three levels of workouts and six routines that provide something for every person who wants the strength, flexibility, fitness and pain relief that have made Pilates workouts so popular. Pilates exercises offer a complete fitness system. They combine key elements of yoga and bodywork with original techniques that strengthen the "core" muscles of the torso while increasing flexibility throughout the body. Rather than building bulk, the techniques create sculpted muscles, reduce stress and increase energy. Special Features of this Book * A thorough introduction to the history and philosophy of Pilates' techniques * Detailed descriptions of 115 Pilates exercises in basic, intermediate and advanced routines * 176 step-by-step photographs illustrating the exercises * A special chapter on pain relief for back, knees, hips, shoulders, ankles and feet * A special section for athletes, with strength-building and flexibility exercises This New Edition Includes Special Sections on * The Stamina Stretch-to increase breathing capacity and support core abdominal muscles * The B-Line Core-to give support for routines, a trimmer waist and relief from back pain * How to change the way you walk to prevent back pain and tension headaches * Back-strengthening routines for rotational sports like golf, tennis and racquetball * Upper-body exercises for computer users Most Pilates books don't address the different needs of beginners, advanced practitioners and athletes-but this book is different. Written by a former top college athlete, it can be used by both beginners and instructors to complement sports-training programs. The exercises are also perfect for people who simply want to get in shape. Use this book as your personal training manual as you explore your fitness potential to the fullest! |
Contents
WHY OUR BODIES NEED A REGULAR FITNESS PROGRAM | 5 |
You Can Do | 12 |
Find Your Focus | 47 |
Isolation | 55 |
Single Leg Circles I | 91 |
The Start Stretches 65 | 97 |
Arm Circles | 104 |
Rest Position with Knees to Chest for Exercises | 110 |
Double Leg Kick | 123 |
Spine Stretch | 129 |
Corkscrew 2 Advanced | 135 |
Side Leg Lifts | 141 |
Teaser 3 | 147 |
Seal | 153 |
Neck Curl | 159 |
Triceps | 187 |
Other editions - View all
The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning ... Allan Menezes No preview available - 2004 |
Common terms and phrases
Alternating Legs ankle arch B-Line Core Basic bend the knees body BREATHING REVIEW buttocks Can-Can ceiling chest circle cise cles cushion Decompress the spine Double Leg Stretch draw elbows Engage the B-Line exer EXERCISE DESCRIPTION exercise program EXERCISE TB feel feet fingers Flatten the ribs flexed floor foot forward Hamstring Stretch hands head heels hip flexors hyperextension Imagine INCREASE THE CHALLENGE inner thighs IsoToner joint Joseph Pilates Keep the shoulder KEY POINTS kick Lengthen lift lordosis lower back lower the leg lumbar coin Maintain the B-Line move movement muscle groups MW F neck Ocean breathe palms pelvic floor Perfect Abdominal Curl Pilates method posture PREREQUISITE pressed raise the legs REPETITIONS rib cage right leg roll Roll-Over Roll-Up rotate routine sacrum shoul shoulder blades side slightly Squeeze the inner squeezing the Core Starting Position stomach strain strengthen Stretch Exercise tailbone Thigh Stretch tion toes torso tuck the pelvis WEEK weight