The complete guide to Joseph H Pilates techniques of physical conditioning with special help for back pain and sports training 2nd Edition by Allan Menezes – Ebook PDF Instant Download/Delivery: 0897934385, 9780897934381
Full download The complete guide to Joseph H Pilates techniques of physical conditioning with special help for back pain and sports training 2nd Edition after payment
Product details:
ISBN 10: 0897934385
ISBN 13: 9780897934381
Author: Allan Menezes
This second edition of the best-selling THE COMPLETE GUIDE TO JOSEPH H. PILATES’ TECHNIQUES OF PHYSICAL CONDITIONING, offers strength-building and flexibility exercises for anyone who wants to get in shape. The exercises also are perfect to complement the training program of anyone who plays sports, as well as those who want relief for back or knee problems.
The book contains:
** A thorough introduction to the history and philosophy of Joseph Pilates’ unique techniques
** 88 Pilates exercises in basic, intermediate and advanced routines
** Over 240 photos and illustrations
** A chapter addressing pain relief
** A routine for relieving lower back pain and strengthening weak abdominals
** Worksheets for monitoring progress
The second edition contains the following new material:
** The Stamina Stretch — to increase breathing capacity and support core abdominals
** The B-Line Core — to give support for routines, a trimmer waist, plus relief from back pain
** How to change the way you walk to prevent back pain and tension headaches
** New back strengthening routines for rotational sports like golf, tennis, racquetball
** New upper body exercises for computer users
The complete guide to Joseph H Pilates techniques of physical conditioning with special help for back pain and sports training 2nd Table of contents:
-
Chapter 1: Why Our Bodies Need a Regular Fitness Program
- The Effects of Lifestyle and Stress on the Body
- How We Establish Faulty Patterns of Movement
- Loading the Body
- The Importance of Levers
- You Can Do It!
-
Chapter 2: Mental Control Over Physical Movement
- Find Your Focus
- Centering
- Precision
- Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale
- Body Positioning for Better Exercising
- The Exercise Formula
- Body Awareness and Posture
-
Chapter 3: The Importance of Posture
- What Is Correct Posture?
- The Perfect Torso Posture (PTP)
- Establishing Correct Posture
-
Chapter 4: Making Your Pilates Workout Effective and Safe
- Warm-Up and Stretching Before Your Workout
- Pointers for Safe Exercising
- The Structure of the Exercise Program
-
Chapter 5: The Warm-Up
- Resting Position (Baby Pose)
- Standing Roll Down
- Stamina Stretch (New to 2nd Edition)
- The Start Stretches (e.g., Spiral Stretch, Calf Stretch, Hamstring Stretches, Thigh Stretches)
-
Chapter 6: The Routine for Lower-Back Pain and Weak Abdominals
- One-Leg Lifts: Supine
- Sliding Leg
- Rest Position with Knees to Chest
- Preparation with Cushions
- The B-Line Core (New to 2nd Edition, for back pain relief and trim waist)
-
Chapter 7: The Basic Routine
- Preparation for The Hundreds
- The Hundreds: Basic
- The Hundreds: Intermediate
- Percussion Breathing
- Single Leg Stretch
- Double Leg Stretch
- Roll-Up
- Single Leg Circles
- Rolling Like a Ball
- And other foundational exercises
-
Chapter 8: The Intermediate Routine
- The Hundreds: Alternating Legs
- Coordination
- The Roll-Over
- Crisscross
- Stomach Stretch: Alternating Arms and Legs
- Single Leg Kick
- Double Leg Kick
- Swan Dive
- Swimming
- Spine Rotation
- Spine Stretch
- Open Leg Rocker
- Corkscrew: Basic & Intermediate
- The Saw
- Side Kick
- Side Leg Lifts
- Pelvic Curl
- Pelvic Lift
- Teaser: Basic
- And other intermediate level exercises
-
Chapter 9: The Advanced Routine
- The Hundreds: Advanced
- The Neck Pull
- The Jack Knife
- Shoulder Bridge
- The Spine Twist
- The Boomerang
- The Seal
- The Crab
- Rocker with Open Legs
- The Control Balance
- The Push-Up
- The Teaser: Advanced
- And other advanced level exercises
-
Chapter 10: More Challenging Exercises
- Oblique Curls
- Wrist and Forearm Strengthener
- Neck Stretches
- Seated Spine Rotation
- Cushion Squeeze
-
Chapter 11: Theraband Routines (often includes exercises for foot, ankle, thigh, hip using a Theraband)
-
Chapter 12: Move Yourself Out of Pain (This chapter directly addresses pain relief, and the 2nd Edition added specific routines for:
- How to change the way you walk to prevent back pain and tension headaches.
- New back strengthening routines for rotational sports like golf, tennis, racquetball.
- New upper body exercises for computer users.)
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