Pilates Personal Trainer Getting Started with Stretching Workout: Illustrated Step-by-Step Matwork PDF
Preview Pilates Personal Trainer Getting Started with Stretching Workout: Illustrated Step-by-Step Matwork
Pilates Personal Trainer Getting Started with Stretching WORKOUT Michael King Yolande Green Illustrated step-by-step matwork routine - J ALLEN COUNTY PUBLIC LIBRAR DPT III 3 #3&Q4513 4605 - / ^ PlIdtGS I Personal Trainer Getting Started with Stretching workout CIRCULATING WITH THE LISTED PROBLEM(S): Ql -0& -ql( Pilates Personal Trainer Getting Started with Stretching WORKOUT Illustrated step-by-step matwork routine Michael King Yolande Green Wlysses Press Copyright © 2003 Ulysses Press. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Published in the United States by Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com Published in the United Kingdom as Pilates: The Complete Body System (2002) and Pure Pilates (2000) by Mitchell Beazley, an imprint of Octopus Publishing Group Ltd Library of Congress Card Number 2003104403 ISBN 1-56975-354-7 Printed in Canada by Transcontinental Printing 10 987654321 Interior Design Kenny Grant Cover Design Sarah Levin Photography Ruth Jenkinson Models Beth Caterer Nancy Markwick Malcolm Muirhead Simon Spalding Distributed in the United States by Publishers Group West and in Canada by Raincoast Books Please Note This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program. contents INTRODUCTION 9 Why Pilates? 12 Holistic program 14 The workout 16 Preventing pain VITAL ELEMENTS 20 Concentration 23 Breathing 26 Centering 31 Control 34 Posture 37 Neutral spine 40 Precision 42 Isolation THE WORKOUT 46 Warm-up stretching 68 Strength & stretching 90 Glossary 92 Index 96 About the authors/ Acknowledgments Pilates is not a fitness fad; it is a holistic concept that will not only make you feel fitter and more flexible, but will enrich your whole way of life. The series of movements will not only change how your body looks, but it will also give you a new physical poise and greater mental strength. During my years as an exercise Pilates and writing this book is instructor, I have witnessed part of my effort to give others an many trend shifts in the fitness insight into the power of the Pilates industry—from high impact to low way. I would like to pass on all the impact aerobics, from slide to step, information and knowledge that I and from spinning to core and have developed over my years in functional training. Some of these the fitness industry, training people changes have been introduced in the physical skills to enrich the because of safety concerns over quality of their lives. certain movements or ways of It is very exciting to witness the exercising. The advantage of a current popularity of Pilates. From Pilates system, in contrast, is that the perspective of someone with a the movements can be gentle on back injury who has worked with your body. The technique can also many different types of exercise, be effectively used to complement I have seen the value of the Pilates other exercise regimes. technique and the way that it I am one of a third generation of changes people. You may believe Pilates instructors following Joseph that a hunched posture is part of getting older, but this is not the or short-term injuries. Even case. If you pay regular attention moderate regular daily activities to your body and invest in it by may result in recurring aches or incorporating stretching and physical problems. Sitting at a desk challenging exercises into your all day, for example, unbalances routines, then you will benefit by your body, causing the hip flexors feeling fitter and more attractive. (the front muscles of your thighs) You can also maintain these and the upper back to form benefits as you grow older. themselves into a rounded position. Pilates helps to release Balancing your body such tensions and ease your body Pilates is a system of exercise that, back into a more natural balance. It when regularly practiced, will also helps you to achieve a leaner improve your flexibility and body, feel more poised, less strength. The movements will have anxious, and stronger mentally. a noticeable impact on your body The moves shown here are in terms of general well-being, structured with this in mind and youthfulness, and flexibility, and are based on the movements that they will also help to heal any long- Joseph Pilates taught. I
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