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    The Chairs
    The Chairs
    The Chairs
    Ebook255 pages1 hour

    The Chairs

    By Javier Pérez Pont and Esperanza Aparicio Romero

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    About this ebook

    How to achieve maximum well-being and achieve a stronger and more flexible body.
    In this collection, Esperanza Aparicio Romero and Javier Pérez Pont, directors of the only center that imparts the original teachings of the Pilates teacher in Spain, show us, step by step and in a simple way, the keys to obtain the greatest benefits from this method, which considers the body, mind and spirit as a unit, and its main objective is to coordinate them with a view to achieving a stronger and more flexible body, as well as a more stylized figure.
    It is a chair-shaped device with a long back, two side posts with handles for hands, and a pedal attached with two springs for resistance. It is an excellent device to strengthen the "energy center", the hips, buttocks, legs, knees, feet, Achilles tendon, arms, as well as to enhance control and balance.
    LanguageItaliano
    PublisherHakabooks
    Release dateMay 13, 2013
    ISBN9788415409939
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      Book preview

      The Chairs - Javier Pérez Pont

      Collection Contrology Pilates Physical Culture (7 Volumes)

      Volume4: The Chairs

      ©Text and images: Esperanza Aparicio Rmero and Javier Pérez Pont

      ©HakaBooks.com, 2013

      Aragón 368, 4º 2ª 08009 bcn

      books@hakabooks.com

      Cover design: Daniel Sierra i Cortijos

      Design: Hakabooks.com

      Cover photo: José Manuel Ferrater

      Exercises photos: José Coronilla Humbert

      Collection Contrology Pilates Physical Culture ISBN-13: 978-84-15409-89-2

      The Chairs ISBN-13:978-84-15409-93-9

      It is prohibited within the limits of the law and under its sanction, total or partial reproduction of this work through whatever means, be it electronic or mechanic, and including computer processing, rental, or any form of right of use or the work, unless written authorization of the owner of the copyright is given.

      Thank you for buy an original e-book.

      www.hakabooks.com

      Contrology Pilates Physical Culture

      Volume 4

      THE CHAIRS

      Esperanza Aparicio Romero - Javier Pérez Pont

      CONTENTS

      A foreword

      NOSE BREATHING

      Training in special conditions

      Weak or sensitive neck

      Shoulders, elbows, wrists

      Back

      Hips

      Knees

      Ankles

      Pregnancy

      To Bear in Mind

      HYPER-EXTENSION OF THE JOINTS

      POSITIONS OF THE FEET

      QUALITY/QUANTITY

      POSITIVE ATTITUDE / PERSEVERANCE

      The Six Basic Principles

      CENTRE

      CONCENTRATION

      CONTROL

      PRECISION

      BREATHING

      FLOW OF MOVEMENT

      Key Concepts

      V FEET POSITION

      CENTRAL LINE AND BOX

      NAVEL TO SPINE: INWARDS AND UPWARDS

      CHIN TO CHEST

      SPINE ARTICULATION VERTEBRA BY VERTEBRA

      C-CURVE

      EXERCISES ON THEHIGH CHAIR

      INTRODUCTION

      HIGH CHAIR

      COMPONENTS OF THE HIGH CHAIR

      EXERCISE LEVELS FOR THE HIGH CHAIR

      BASIC SYSTEM

      INTERMEDIATE SYSTEM

      ADVANCED SYSTEM

      HIGH CHAIRBASIC SYSTEM EXERCISES

      I - PUMPING

      II – PUMPING ONE LEG

      III – PUMPING PARALLEL

      HIGH CHAIRINTERMEDIATE SYSTEM EXERCISES

      IV - GOING UP – FRONT

      I – GOING UP - SIDE

      II – CROSS OVER

      III – PUMP ONE LEG STANDING FRONT

      IV – PUMP ONE LEG STANDING SIDEWAYS

      V – ACHILLES STRETCH

      HIGH CHAIRADVANCED SYSTEM EXERCISES

      I – PRESS UP - BOTTOM

      II – PRESS UP - FRONT

      EXERCISES ONTHE WUNDA CHAI

      INTRODUCTION

      THE WUNDA CHAIR

      COMPONENTS OF THE WUNDA CHAIR

      EXERCISES ON THE WUNDA CHAIR

      I – FOOTWORK SERIES

      TOES

      ARCHES

      HEELS

      TENDON STRETCH

      II – PUSH DOWN

      III – SWAN DIVE

      IV – PUMPING ONE ARM

      V – TEASER I AND II

      VI - MERMAID

      VII – BACKWARD ARMS PUMPING

      VIII – ARM FROG

      IX – MERMAID KNEELING

      X - HORSEBACK

      XI – PUSH UP SIDEWAYS 1

      XII - TWIST

      XIII – PUSH UP SIDEWAYS II

      XIV – TENDON STRETCH

      XV – TENDON STRETCH WITH ONE LEG

      XVI – MOUNTAIN CLIMBING

      XVII – PULL UP

      XVIII – THE TABLE

      XIX – PULL UP WITH ONE ARM

      XX – FLYING EAGLE

      XXI – FRONT BALANCE CONTROL

      XXII – SIDE BALANCE CONTROL

      XXIII - CORKSCREW

      XXIV – PUSH DOWN WITH ONE ARM

      XXV – FROG – FACING CHAIR

      XXVI – SPINE STRETCH

      XXVII - STRETCH

      XXVIII – PRESS DOWN – TEASER

      XXIX – FROG – FACING OUT

      XXX – PUMPING ARMS STANDING

      XXXI – PUMPING ON THE KNEES

      XXXII – LEGS PRESS DOWN SERIES

      FRONT

      SIDE

      BACK

      XXXIII – PUSH UPS 3

      XXXIV - STAR

      About the Authors

      Dedicated to Sari Mejía,

      no one like her on this apparatus and master of masters.

      Thank you for being our light and inspiration for so many years.

      Esperanza Aparicio Romero and Javier Pérez Pont

      A foreword

      Our purpose for this book is to provide you with a directory of exercises, a specific order, and detailed recommendations and tips that allow you to enjoy Contrology as a tool of body development at home, in case you cannot attend a studio or wish to complement your private sessions. It is always highly advisable to have a teacher following your individual program. 

      The key to Contrology lies in developing and strengthening the powerhouse. You should start on this adventure with a predisposition for improvement, a positive attitude and an unwavering will. 

      The importance of the instructions and details given for each exercise could be summarized in this sentence by Pilates himself: the development of the small muscles has an effect on the development of the bigger ones. As small bricks are used to build great buildings, thus each muscle has a role in the development of the muscle system as a whole.

      Find time to be alone, exercise is more pleasant and beneficial when mind and body are connected. Concentrating for some moments on centre, control, precision, flow and breathing is much more effective to reach a feeling of well-being and an increase in our self-esteem through practice than trying to achieve a specific result.

      Take each movement to the limit of your ability, but not beyond, use your common sense and remember you must be in control at all times.

      Introduce new exercises gradually, without rushing, don’t forget that Contrology, as presented in these books, is the result of a lifetime of research and for it to have sense and to reach optimal results, the book’s guidelines must be followed. Perform each exercise slowly but diligently, learning each one thoroughly before proceeding to the next one, until you can do the whole Basic System series of exercises to the smallest detail, and without having to look at the book. Doing an exercise without understanding the required conditions is ineffectual. At the beginning, it is normal to forget some small details. Even when you believe you know how to perform an exercise, there is still room for improvement if you review the instructions.

      It will then be the moment to settle on doing all the Basic System series three times a week, day in, day out. When you can do this with a certain ease and flow, it will be the time to start introducing new exercises, one by one and in the proper order, no more than two new exercises per day and never doing more repetitions than indicated. 

      If you are a beginner, you should start on the mat, at home, for no more than fifteen minutes a day; and then gradually introduce longer mat exercises, never exercising for more than 45 or, at the most, 60 minutes.

      You can check on your progress in two ways: doing a longer session on the mat with added exercises, or improving your rhythm and pace without losing control and knowledge

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