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The Chairs
The Chairs
The Chairs
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The Chairs

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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.
LinguaItaliano
EditoreHakabooks
Data di uscita13 mag 2013
ISBN9788415409939
The Chairs
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    Anteprima del libro

    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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