Pilates (Collins Gem)电子书

Cover

Title Page

Contents

INTRODUCTION

What is Pilates?

HISTORY OF PILATES

PHYSIOLOGY

Skeleton, Bones & Joints

The Muscles of The Body

PRINCIPLES OF PILATES

PILATES FOR YOU

PREPARATION

Breathing

Posture

The Neutral Position

The Abdominal Core

WARMING UP

Breathing

Rolling Down The Wall

Standing Balance

Arm Swings

Arm Raises Into Arm Circles

Shoulder Hunches

Alternate Hip Openings

Hip Folds

Egyptian Arm Circles

STANDING EXERCISES

Rolling Down

Arm Raises

Waist Twist (Cossack Arms)

Chest Opener

Push Up

LYING-DOWN EXERCISES

Spine Curls

Arm Circles

Hip Rolls

The Hundred

Neck Pull

Neck Stretch

Single Leg Stretch

Double Leg Stretch

Hamstring Stretch

One Leg Circles

Shoulder Lifts

Arm Openings

Windmill

The Corkscrew

Jack Knife

Teaser

Scissors

Rolling Up

Leg Lifts

Double Leg Lifts (Side)

Inner Thigh Stretch

Rolling Over

Ankle Circles

Squeezing The Pillow

EXERCISES LYING ON FRONT

Horizontal Star

Shoulder Press

Dart

Heel Kicks

Leg Pull

Plank

Swan Position

Side Bend

Pillow Squeeze 2

SITTING/KNEELING EXERCISES

Spine Stretch

Spine Twist

Rolling Back

Rolling Like A Ball

Rocker

Opposite Arm & Leg Stretch

Shoulder Stretch

Side Stretch

Tricep Dip

Hip Flexor Stretch

Glut Stretch

Foot Exercises

Spinal Twist

The Cat

Rest Position

PRACTISING PILATES

Safety

Self-Awareness

PILATES FOR A HEALTHY BODY

Best Time To Exercise

Noticing The Effects

Planning Your Exercise Routine

SUGGESTED ROUTINES

Short Daily Routines

2/3 Times Weekly Routines

Weekly Routines

FURTHER INFORMATION

Further Reading

Exercise Videos / DVDs

Useful Addresses

Websites

About the Author

Copyright

About the Publisher