Pilates Personal Trainer Getting Started with Stretching Workout: Illustrated Step-by-Step Matwork Routine PDF
Preview Pilates Personal Trainer Getting Started with Stretching Workout: Illustrated Step-by-Step Matwork Routine
Pilates Personal Trainer Getting Started with Stretching WORKOUT Michael King Yolande Green Illustrated step-by-step matwork routine - J ALLENCOUNTYPUBLICLIBRAR DPT ^ 3 #3&Q4513III4605 - / PlIdtGS Personal Trainer I Stretching workout Getting Started with 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 partof this publication maybereproduced, stored in aretrieval system, or transmitted in anyformorbyanymeanswithoutthe priorwritten permissionofthe publisher, norbeotherwisecirculated in any form ofbindingorcoverotherthanthatin which itispublished andwithoutasimilarcondition beingimposed onthesubsequent purchaser. Published inthe United States by Ulysses Press P.O. Box3440 Berkeley, CA94703 www.ulyssespress.com Published inthe United Kingdom asPilates: The CompleteBody System (2002)andPurePilates(2000) byMitchell Beazley, an imprintofOctopus PublishingGroup Ltd LibraryofCongressCard Number2003104403 ISBN 1-56975-354-7 Printed in CanadabyTranscontinental Printing 987654321 10 InteriorDesign KennyGrant CoverDesign Sarah Levin Photography RuthJenkinson Models Beth Caterer NancyMarkwick Malcolm Muirhead Simon Spalding Distributed inthe United Statesby PublishersGroupWest and in Canadaby Raincoast Books Please Note Thisbook has been written and published strictlyforinformational purposes, and in nowayshould be used asasubstitutefor consultationwith health careprofessionals. You should not considereducational material hereinto bethe practiceofmedicine orto replaceconsultation with aphysicianorothermedical practitioner. Theauthorand publisherare providingyou with information inthisworksothatyou can havethe knowledgeand canchoose, atyourown risk, toacton thatknowledge. The authorand publisheralso urgeall readersto beawareoftheir health statusandtoconsulthealth care professionalsbefore beginninganyhealth 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 Aboutthe 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 myyears as an exercise Pilates and writingthis book is instructor, I have witnessed part ofmy effort to give others an manytrend shifts in the fitness insight into the power ofthe Pilates — industry from high impactto low way. I would like to pass on all the impact aerobics, from slide to step, information and knowledge that I andfrom spinning to core and have developed over myyears in functional training. Some ofthese the fitness industry, training people changes have been introduced in the physical skills to enrich the because ofsafety concerns over quality oftheir lives. certain movements orways of It is very exciting to witness the exercising. The advantage ofa current popularity ofPilates. From Pilates system, in contrast, is that the perspective ofsomeone with a the movements can be gentle on back injurywho has worked with your body. The technique can also many differenttypes ofexercise, be effectivelyusedto complement I have seenthevalue ofthe Pilates other exercise regimes. technique and the waythat it I am one ofathird generation of changes people. You may believe Pilates instructorsfollowing Joseph that a hunched posture is part of getting older, but this is notthe or short-term injuries. Even case. Ifyou 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 feelingfitter and more attractive. (the front muscles ofyourthighs) You can also maintain these andthe upper back toform benefits as you grow older. themselves into a rounded position. Pilates helps to release Balancing your body suchtensions and ease your body Pilates is a system ofexercise that, back into a more natural balance. It when regularly practiced, will also helps you to achieve a leaner improve yourflexibility 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 interms ofgeneral well-being, structuredwith this in mind and youthfulness, and flexibility, and are based on the movements that theywill also help to heal any long- Joseph Pilates taught. I
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