The Everything Pilates Book : The Ultimate Guide to Making Your Body Stronger, Leaner, and Healthier (Everything Series)

The Everything Pilates Book : The Ultimate Guide to Making Your Body Stronger, Leaner, and Healthier (Everything Series)

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  • 製本 Paperback:紙装版/ペーパーバック版/ページ数 304 p.
  • 言語 ENG,ENG
  • 商品コード 9781580627382
  • DDC分類 613.71

Table of Contents

    Dedication and Acknowledgments                 xi
Foreword xii
Introduction xiii
The Powerful Benefits of Pilates 1 (14)
Understanding the Benefits 2 (2)
Who Benefits from Pilates? 4 (5)
The Pilates/Dance Connection 9 (1)
Reaping the Mind/Body Benefits of Pilates 10 (1)
Pilates Is an Overall Fitness Program 11 (1)
A Program for a Lifetime 12 (3)
Joseph Plates and His Proteges: A Short 15 (14)
History
The Story of Joseph Pilates 16 (2)
The First Pilates Studio 18 (2)
The Pilates Name Goes to Court 20 (1)
Joe's Legacy Lives On 21 (6)
Fifty Years Ahead of His Time 27 (2)
The Fundamentals of Pilates 29 (14)
The Guiding Principles of Pilates 30 (1)
Concentration and Awareness 30 (2)
Using Your Powerhouse 32 (1)
Precise Control 33 (2)
Flowing Natural Movement 35 (1)
Oppositional Energy 35 (2)
The Principle of Proper Breathing 37 (1)
The Fundamental Goals of Pilates 38 (5)
Choosing Your Training Location and Instructor 43 (16)
Studying in a Pilates Facility 44 (5)
Benefiting from Pilates Group Sessions 49 (4)
Working in Private Pilates Sessions 53 (2)
What Are Your Instructor's Roots? 55 (2)
Finding the Right Instructor for You 57 (2)
Doing Your Pilates Homework 59 (8)
Practicing Pilates at Home 60 (3)
What to Wear? 63 (1)
Determine What Works Best for You 64 (2)
All Systems Go! 66 (1)
Pilates Equipment 67 (18)
The Universal Reformer 68 (2)
Trapeze Table 70 (2)
The Chairs 72 (2)
The Barrels 74 (2)
The Foot Corrector 76 (1)
The Ped-O-Pul 77 (1)
The Magic Circle 78 (1)
The Beanbag 79 (3)
The Wall 82 (3)
Introduction to the Fundamental Skills of 85 (14)
Pilates
The Common Thread of Pilates Fundamental 86 (1)
Skills
A Closer Look at the Body's Structure 86 (4)
Pilates Breathing 90 (2)
The Pilates Scoop 92 (1)
Pelvic Range of Motion 92 (1)
Pelvic Stability 93 (1)
Spinal Twisting 94 (1)
Ribcage Stability 95 (2)
Upper Spinal Flexion 97 (1)
Finding Your Fundamental Mat Posture 97 (2)
Fundamental Skills Mini-Exercises 99 (20)
Practice Your Pilates Breathing 100 (2)
Practice Your Pilates Scoop 102 (1)
Pelvic Rocking Mini-Exercise 103 (3)
Performing the Knee Folds 106 (4)
Working on Your Knee Sways 110 (1)
Ribcage Arms Mini-Exercise 111 (3)
Performing the Upper Body Curl 114 (3)
Before Going on to Mat-Work Exercises 117 (2)
The Pilates Hundred 119 (12)
What You Need to Know about the Hundred 120 (1)
Tips and Precautions for Doing the Hundred 121 (2)
The Basic Hundred Exercise 123 (2)
Beginner's Modifications for the Hundred 125 (3)
The Ultimate Version of the Hundred 128 (1)
Using the Hundred in Other Movements 129 (2)
The Roll-Up 131 (12)
What You Need to Know about the Roll-Up 132 (2)
Tips and Precautions for Doing the Roll-Up 134 (1)
The Basic Roll-Up Exercise 135 (3)
Beginner's Modifications for the Roll-Up 138 (2)
The Ultimate Version of the Roll-Up 140 (1)
Using the Roll-Up in Other Movements 141 (2)
The Single Leg Circle 143 (14)
What You Need to Know about the Single Leg 144 (1)
Circle
Tips and Precautions for Doing the Single 145 (2)
Leg Circle
The Basic Single Leg Circle Exercise 147 (3)
Beginner's Modifications for the Single Leg 150 (4)
Circle
The Ultimate Version of the Single Leg 154 (1)
Circle
Using the Single Leg Circle in Other 155 (2)
Movements
Rolling Like a Ball 157 (12)
What You Need to Know about Rolling Like a 158 (1)
Ball
Tips and Precautions for the Rolling Like a 159 (2)
Ball Exercise
The Basic Rolling Like a Ball Exercise 161 (3)
Beginner's Modifications for Rolling Like a 164 (2)
Ball
The Ultimate Version of Rolling Like a Ball 166 (1)
Using Rolling Like a Ball in Other Movements 167 (2)
The Single Leg Stretch 169 (12)
What You Need to Know about the Single Leg 170 (1)
Stretch
Tips and Precautions for Doing the Single 171 (2)
Leg Stretch
The Basic Single Leg Stretch Exercise 173 (3)
Beginner's Modifications for the Single Leg 176 (2)
Stretch
The Ultimate, Version of the Single Leg 178 (1)
Stretch
Using the Single Leg Stretch in Other 179 (2)
Movements
The Double Leg Stretch 181 (10)
What You Need to Know about the Double Leg 182 (1)
Stretch
Tips and Precautions for Doing the Double 183 (1)
Leg Stretch
The Basic Double Leg Stretch Exercise 184 (2)
Beginner's Modifications for the Double Leg 186 (3)
Stretch
The Ultimate Version of the Double Leg 189 (1)
Stretch
Using the Double Leg Stretch in Other 190 (1)
Movements
The Spire Stretch 191 (12)
What You Need to Know about the Spine 192 (2)
Stretch
Tips and Precautions for Doing the Spine 194 (1)
Stretch
The Basic Spine Stretch Exercise 195 (2)
Beginner's Modifications for the Spine 197 (2)
Stretch
The Ultimate Version of the Spine Stretch 199 (1)
Using the Spine Stretch in Other Movements 200 (3)
The Saw 203 (12)
What You Need to Know about the Saw 204 (2)
Tips and Precautions for Doing the Saw 206 (1)
The Basic Saw Exercise 207 (2)
Beginner's Modifications for the Saw 209 (1)
The Ultimate Version of the Saw 210 (2)
Using the Saw in Other Movements 212 (3)
The Swan 215 (16)
What You Need to Know about the Swan 216 (3)
Tips and Precautions for Doing the Swan 219 (1)
The Basic Swan Exercise 219 (3)
Beginner's Modifications for the Swan 222 (3)
The Ultimate Version of the Swan 225 (3)
Using the Swan in Other Movements 228 (3)
The Side Kick I and II 231 (14)
What You Need to Know about the Side Kicks 232 (2)
Tips and Precautions for Doing the Side 234 (2)
Kicks
Two Versions of the Basic Side Kick Exercise 236 (3)
Beginner's Modifications for the Side Kicks 239 (1)
The Ultimate Version of the Side Kicks 240 (1)
Using the Side Kicks in Other Movements 241 (4)
The Seal 245 (12)
What You Need to Know about the Seal 246 (1)
Tips and Precautions for Doing the Seal 247 (2)
The Basic Seal Exercise 249 (3)
Beginner's Modifications for the Seal 252 (1)
The Ultimate Version of the Seal 253 (1)
Using the Seal in Other Movements 253 (2)
Finishing Your Mat-work Session 255 (2)
The Role of Pilates in Rehabilitation 257 (8)
Physical Rehabilitation and Pilates 258 (1)
Prevention of Injuries 259 (1)
The Many Therapeutic Benefits of Pilates 259 (2)
Case Studies in Pilates Rehabilitation 261 (3)
Pilates Is Movement Training, not Medicine 264 (1)
Pursuing a Career in Pilates 265 (10)
Making the Decision to Pursue Pilates 266 (1)
Certification
Preparation for Certification Takes Time 266 (1)
Would You Make a Good Instructor? 267 (2)
Becoming a Pilates Instructor 269 (3)
Choosing a Program That's Right for You 272 (2)
The Pilates Method Alliance 274 (1)
Appendix A Pilates Instructors 275 (6)
Appendix B Pilates Resources 281 (2)
Index 283