Оглавление
Lesley Ackland. 20 MINUTES TO MASTER ... PILATES
IN THE SAME SERIES
ABOUT THE AUTHOR
ABOUT THIS BOOK
CONTENTS
PILATES
INTRODUCTION
THE ORIGINS OF CLASSIC PILATES
BODY MAINTENANCE
CHAPTER 1. THE MIND–BODY CONNECTION
MIND OVER MATTER
MINDFUL EXERCISE
CREATIVE VISUALIZATION
BASIC VISUALIZATION TECHNIQUES
CHAPTER 2. ESSENTIALS
1. BREATHING
2. CONTROL
3. CENTRING
4. FLOW
5. PRECISION
6. COORDINATION
KEY TERMS
RELAXING
NEUTRAL SPINE
THE CENTRE
ONE VERTEBRA AT A TIME
STRAIGHT ARMS AND LEGS
THE FEET
THE NECK
CHAPTER 3. PREPARATION
WHEN TO EXERCISE
CLOTHES
EQUIPMENT
WHICH EXERCISES?
SEQUENCE OF EXERCISES
CHAPTER 4. THE EXERCISE PROGRAMME
PERFECT POSTURE
EXERCISES FOR BETTER BALANCE
WALKING BACKWARDS
STANDING ON ONE LEG
STANDING ON ONE LEG ON A TOWEL
SITTING PROPERLY
Watchpoint
BREATHING
BASIC BREATHING EXERCISE
BASIC ABDOMINAL AND BACK EXERCISES
PELVIC TILT
PREPARATION FOR ABDOMINALS
Watchpoints
WORKING THE LOWER ABDOMINAL MUSCLES
Watchpoints
WORKING THE LOWER ABDOMINAL MUSCLES 2
Watchpoint
BASIC ABDOMINAL CURL
Watchpoint
SINGLE LEG STRETCH
Watchpoints
BASIC SIT-UP
Watchpoint
SIT-UP WITH TWIST
Watchpoints
ADVANCED SINGLE LEG STRETCH
SIDE STRETCHES AND SIDE LIFTS
SIDE STRETCH
Watchpoints
SIDE STRETCH 2
Watchpoints
SIDE LIFT
BACK EXERCISES
CAT STRETCH
Watchpoints
BACK STRENGTHENING
Watchpoints
BACK STRENGTHENING 2
ALTERNATE ARM AND LEG STRETCH
Watchpoint
KNEELING ARM AND LEG STRETCH
Watchpoint
THE SWAN – ADVANCED BACK EXERCISE
Watchpoints
RELAXATION POSITION – CHILD’S POSE
LEGS
INSIDE THIGH LIFT
Watchpoint
INSIDE THIGH CIRCLES
Watchpoint
OUTER THIGH LIFT
OUTER THIGHS AND BUTTOCKS
Watchpoints
OUTER THIGHS AND BUTTOCKS 2
Watchpoint
HAMSTRING TONER AND STRENGTHENER
BOTTOM TONER
BOTTOM TONER 2
BOTTOM TONER 3
LEG STRETCHES
BACK AND HIP – GLUTEAL STRETCH
Watchpoints
BACK AND HIP – GLUTEAL STRETCH 2
QUADRICEPS STRETCH
QUADRICEPS STRETCH (ADVANCED)
Watchpoint
LYING CALF STRETCH
STANDING CALF STRETCH
STANDING HAMSTRING STRETCH
LYING HAMSTRING STRETCH
INNER THIGH STRETCH
ADVANCED INNER THIGH STRETCH
HIP FLEXOR AND FRONT OF THIGH EXERCISE
Watchpoint
UPPER BODY EXERCISES
PRESS-UPS
DIPS
BICEPS CURL
TRICEPS PRESS
LAT EXERCISE
Watchpoint
SHOULDER STRETCH
Watchpoint
ARMS OPENING
BACKSTROKE
LYING SHOULDER STRETCH
ARM CIRCLES
ROLLING UP AND DOWN THE WALL
Watchpoint
CONCLUSION
INTRODUCTION
THE ORIGINS OF CLASSIC PILATES
BODY MAINTENANCE
THE MIND–BODY CONNECTION
MIND OVER MATTER
MINDFUL EXERCISE
CREATIVE VISUALIZATION
Basic Visualization Techniques
ESSENTIALS. 1. BREATHING
2. CONTROL
3. CENTRING
4. FLOW
5. PRECISION
6. COORDINATION
KEY TERMS. RELAXING
NEUTRAL SPINE
THE CENTRE
ONE VERTEBRA AT A TIME
STRAIGHT ARMS AND LEGS
THE FEET
THE NECK
PREPARATION
WHEN TO EXERCISE
CLOTHES
EQUIPMENT
WHICH EXERCISES?
SEQUENCE OF EXERCISES
THE EXERCISE PROGRAMME
PERFECT POSTURE
EXERCISES FOR BETTER BALANCE
WALKING BACKWARDS
STANDING ON ONE LEG
BREATHING
BASIC BREATHING EXERCISE
BASIC ABDOMINAL AND BACK EXERCISES
PELVIC TILT
PREPARATION FOR ABDOMINALS
Watchpoints
WORKING THE LOWER ABDOMINAL MUSCLES
Watchpoints
BASIC ABDOMINAL CURL
Watchpoint
SINGLE LEG STRETCH
Watchpoints
BACK EXERCISES
CAT STRETCH
Watchpoints
BACK STRENGTHENING
Watchpoints
RELAXATION POSITION – CHILD’S POSE
LEGS
INSIDE THIGH LIFT
Watchpoint
OUTER THIGH LIFT
LEG STRETCHES
BACK AND HIP – GLUTEAL STRETCH
Watchpoints
QUADRICEPS STRETCH
UPPER BODY EXERCISES
PRESS-UPS
DIPS
BICEPS CURL
TRICEPS PRESS
SHOULDER STRETCH
Watchpoint
ROLLING UP AND DOWN THE WALL
Watchpoint
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