A. how to become a qualified pilates coach

Pilates was created by Joseph H. Pilates in the early 20th century, aiming at awakening various potential abilities of the body, such as balance, flexibility, coordination and control of deep muscles. This kind of exercise is suitable for people with different levels of exercise, especially for beginners or people with weak back. This Pilates instructor certificate course is organized by the Asian Institute of Sports and Physical Fitness (AASFP) and the American Institute of International Sports Arts and Sciences (BASI? ), divided into three levels: basic, intermediate and advanced, for those who are interested in becoming professional pilates coaches. The content of the course is from shallow to deep, which can effectively increase the training skills of private education or group sports. Course Content Basic courses include Pilates mat training, focusing on teaching students the basic principles and concepts of Pilates mat training, as well as the basic use of small devices, in addition to teaching the skills needed to make group and individual training plans. After completing this course, students can arrange and teach the elementary and intermediate levels of mat sports. * Pilates and BASI? Training principles and training modes *BASI? Combined system * Posture evaluation and target analysis of different Pilates movements * Action points and guiding skills on Pilates mat * Password prompting skills * Skills of making group and individual training plans. The basic course is designed for 5 days (365,438+0 class hours), including theory, practice and group discussion. The examination includes theoretical examination and practical examination. Advanced personal fitness instructor certificate course students

B: What's the point of Pilates?

The basic movements include abdominal movements, lying flat on the mat, arms reaching over the head, arms grabbing ears, knees bending, feet stepping on the ground and right inhaling. (Note: Close your mouth and breathe in through your nose) Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and keep your feet off the ground. Keep your back straight, your shoulders sink and breathe in. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. ) Breathe out from the hips, relax the shoulders, straighten the calves, push the toes to the ground, raise the thighs to the same height as the hip joint, and shake the front kick once. Inhale, stretch your thighs backwards, tighten your hips and straighten your knees. In all Pilates exercises, the concept of center is emphasized. Whether standing, sitting or lying down, the center of the body is the key to maintaining balance. The central part of the body includes waist, abdomen, buttocks and buttocks. Use your center correctly in practice and give full play to their strength. For example, in order to stabilize the upper body when doing side kicks, you can imagine putting a bowl of water on your shoulders and pelvis. All you have to do is make sure that the water doesn't spill.

C. Pilates knowledge

Overview of Pilates Pilates is a kind of sports fitness system-a static fitness exercise, which was founded and popularized by German Joseph Pilates in 1926. Westerners always pay attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest and buttocks, while orientals pay attention to the training of breathing and concentration, such as yoga and Tai Chi. Pilates absorbs the eastern and western cultures and is compatible with the related research results of physiology and psychology. At first, Pilates was only used in two major fields, namely, muscle training of professional dance groups and the recovery of physical function and muscle strength of patients after rehabilitation in medical rehabilitation institutions. With the development of modern society, Pilates has continuously made some humanized improvements, incorporating some ideas of yoga, Tai Ji Chuan and ballet, as well as the personalized content of coaches. The training method of Pilates is to follow the exercise principle of using one's own weight, many times, small weight and meditation. The breathing method during training is to breathe through the nose, which is an external training for muscle shape and joints. The purpose of training is to improve the human spine and lumbar spine by changing the muscle function. [Edit this paragraph] The history of Pilates Pilates is a course to relieve the muscles of the whole body and improve the control ability of the human trunk. Its origin can be traced back to the concentration camp in the 19 14 war.

Pilates is a unique and magical combined exercise system therapy, which has a history of more than 80 years and is named after its founder Joseph H.pilates.

Mr. Pilates was born in Germany on 1880. Since childhood, I have been weak and sickly, determined to be strong, and studied various exercise therapies. /kloc-at the age of 0/4, he is strong enough to be a model in anatomical pictures! Later, he gradually formed a systematic exercise therapy through practice.

19 12, moved to Britain at the age of 32. During the First World War, Pilates' unique and effective exercise therapy attracted public attention because it helped a large number of prisoners recover!

1926, 46-year-old Pilates immigrated to new york, USA, and met his fiancee Clara, who was a nurse, on the boat to America. In new york's Eighth Avenue, Pilates and his wife set up Pilates Studio to provide targeted exercise therapy training for famous dancers, actors and athletes. Since then, it has become famous in the United States because of its remarkable effect, and it has gradually been recognized and affirmed by all countries in the world.

Until about 1960, 80-year-old Mr. Pilates and his wife still managed the studio by giving lectures in person. Today, the studio is still managed by her main student, Ms. Romana kryzanowska!

1967, Mr. Pilates passed away at the age of 87.

"The first requirement of happiness is health. Our understanding of physical health is to achieve and maintain the unity of body and sound mind, abundant natural exercise ability, and happily and calmly complete various tasks in daily life. " Joseph Pilates wrote the above passage in 1945, which also fully explained the true meaning of Pilates.

Now, Pilates has evolved into a noun, referring to all courses that use Joseph Pilates to exercise. This course can be a group fitness course or a private training course set up by a coach to correct special injuries, muscle imbalance or other physical problems. Pilates group fitness classes are specially designed for people who work in offices. Because of working at a desk and computer for a long time, muscle development is unbalanced. This lesson mainly focuses on the muscle training of abdominal muscles, gluteal muscles, shoulders and back. Regular pilates exercises can correct body posture, relax waist and neck, solve shoulder problems and tighten loose muscles in arms and abdomen. Nowadays, many professional athletes also use Pilates to avoid sports injuries. [Edit this paragraph] Pilates' characteristic sports never mean sweating all over your face. Today, when aerobic exercise is advocated, gentle and graceful movements are more conducive to the consumption of excess fat, just like Pilates.

Pilates is one of the most popular and fashionable fitness programs at present, and you can feel the full swing of Pilates atmosphere in major fitness centers. Its prosperity today may be attributed to its founder, Joseph Pilates, hence the name Pilates. He is a sickly man. For the sake of health, he gradually integrated the eastern and western health preserving methods, such as yoga and Tai Ji Chuan, with some movements designed by himself, and later gradually formed the Pilates of today.

The biggest feature of Pilates is that it is easy to learn. It not only moves gently, but also exercises the arms, chest and shoulders purposefully, and at the same time enhances the flexibility of the body. Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms and living rooms.

1. Pilates is a combination of eastern and western sports concepts.

Westerners have always paid attention to the training of physical muscle ability, such as waist, abdomen, back and chest. Orientals, on the other hand, pay attention to the training of breathing and concentration. Meditation, yoga and Tai Chi are good examples. Pilates combines the flexibility of the East with the fortitude of the West. Its movements are slow and clear, and every posture must be coordinated with breathing. Therefore, Pilates is suitable for people of any age, especially those who lack exercise, need to touch the computer for a long time and work from nine to five. Stretching and lengthening is also one of the most important exercises in Pilates. Its special feature is that the muscles will not thicken after exercise. By exercising the core parts of the body (waist and abdominal muscles, including transverse abdominal muscles, oblique abdominal muscles, oblique abdominal muscles, rectus abdominis and erector spinae), the spine will become soft and tough. Therefore, Pilates can not only improve the body lines, but also have a very good effect on correcting the neck and spinal cord.

2. Pilates is safe

Its movement speed is relatively peaceful, it is static, and it will hardly cause damage to joints and muscles. At the same time, the combination of static and dynamic movements makes the body nervous and relaxed, including the change of pace and meditation, which makes it easier for exercisers to control their own bodies and reduce the negative effects caused by posture errors. Pilates brings comprehensive exercise to your body with very simple equipment. As long as there is a quiet space and a soft carpet, you can practice and achieve the perfect combination of body and mind.

3. Pilates emphasizes the control process during rest.

This enables the trainer to enhance muscle strength without increasing muscle volume. Pilates' light equipment practice is to follow the principle of small weight and multiple times, so that the muscles are full of elasticity and will not be too prominent. Its exercise intensity is not particularly great, but it pays attention to control, stretching and breathing, which plays a very good role in shaping women's waist, abdomen, buttocks and other key parts. This is more suitable for women's requirements for physical beauty in real life.

In China, Pilates has quietly entered people's lives, opened corresponding courses in various gyms, and formed a certain scale group.

The Star Effect of Pilates

Elva Hsiao Elva, an Asian diva, is a fanatic of this fitness method.

Elva became attached to Pilates in 2005. When she first came into contact with Pilates, she was deeply impressed by this simple but effective exercise of muscle strength training. At first, Elva did Pilates for half an hour before going to bed every day, and lost 3 kilograms in 14 days. From then on, Elva fell in love with Pilates. Elvia is preparing a book about Pilates because of her success in practicing Pilates diligently. Among many Pilates moves, Elvia will recommend those that she has personally exercised and have remarkable effects to everyone to share the fun of Pilates.

Some big-name Hollywood stars, such as Madonna's pilates exercises to restore her figure after childbirth, have achieved amazing slimming effects. In addition, jennifer lopez, Sharon Si Tong, Julia Roberts and others also rely on persistent Pilates to keep their impressive figure. The huge star effect also makes the popularity index of Pilates rise sharply, which has set off an upsurge of Pilates movement around the world.

Let the muscle lines stretch

The main function of practicing other sports in the gym may be to exercise the heart and lungs. Pilates stretches your muscles directly, so it will make you feel awkward and uncomfortable during exercise. You want to turn left and right, you want to turn up and down, you want to inhale and exhale, and all kinds of postures incredibly strengthen your coordination and mobilize the muscles that you may not be able to mobilize in your life. If you think a posture is not so difficult to look at and uncomfortable, it is quite comfortable to do. Needless to say, it must be wrong.

Rigid-flexible exercise

One of the important reasons for the recent popularity of Pilates is that it is not limited by the venue. You can practice on the mat or even on the floor. Compared with yoga, it is more prominent in the combination of Chinese and western, which not only combines the "rigidity" of westerners who pay attention to physical muscle and functional training, but also integrates the "softness" of orientals who emphasize the integration of body and mind during practice, and each posture should be coordinated with breathing.

Pilates can not only improve the external shape of human body, but also have special effects in treating some diseases. For example: body edema, low back pain, constipation, fatigue, varicose veins and so on.

Relax in stretching and breathing.

Most people who work in offices have fat around their waists, and Pilates is a very targeted exercise. In any case, your muscles should be tense, and your legs should be stretched as far as possible to match your breathing. Imagine that your head is about to hit the ceiling. In the beautiful music, the fitness instructor is guiding you to practice. No pressure, no irritability, in this environment, I really feel that I am a person above everything, only intoxicated with sports.

Doing Pilates can get the following benefits:

A healthy and soft back

Pilates can give more support to your spine and create more space between your vertebrae. These extra spaces will not only make you look slimmer, but also give you more flexibility and turn your spine from a hard stick into a string of pearls. This new soft spine can help you avoid spinal degeneration problems, such as slipping. It can also help you become more elegant and relaxed in your activities.

Gentle training

If your figure is out of shape, Pilates can easily join any of your body-building plans. Pilates will not bring any pressure to your joints, and will not bring any damage to the cartilage and ligaments around your joints, especially your knee and shoulder joints. This will make your muscles more coordinated and draw your attention back to your inner worries. Pilates recovered quickly, more like going to physical therapy. In fact, unlike other sports, you can do it safely every day without worrying about excessive muscle and joint pressure. But in order to achieve the exercise effect, you only need to do Pilates three times a week. However, you must persevere, which is the key.

Improve your mental outlook and vitality.

Pilates can promote your emotional health. Smooth movements can calm your mind and relieve mental tension. When you lengthen and strengthen your muscles, it can help you to promote the operation of the circulatory system and eliminate your nervousness. Every movement will make you feel calm, coordinated and full of energy. Focus on getting rid of your stress, and you will get physical and mental health.

Better balance and coordination

When you are in your forties and fifties, your balance ability will deteriorate due to muscle atrophy and loss of sensitivity of nerve receptors. Pilates reverses this aging process by stabilizing your core. Pilates will move to your delicate deep muscles to help you keep your body stable and make your spine softer and stronger.

Relieve pain and stiffness

If you are troubled by the pain of osteoarthritis, you will find that doing Pilates can lengthen your body and reduce the pain. Proper exercise is very important for treating arthritis, because stretching can increase your flexibility and reduce your pain and fatigue. Stretching allows nutrients to flow to your muscles and tendons. They can make your muscles healthy and minimize the possibility of injury. Pilates can also produce joint lubricant, which can relax the muscles of your legs, back, neck and shoulders and relieve pain and tension.

Quickly return to the body shape before pregnancy.

Many female friends will ask me why my stomach is still so flat after giving birth to two children. It's not long, but you need to do some exercise often and you will see the effect. Muscles have a good memory. You just need to do a little exercise and they will return to their original state. [Edit this paragraph] Six Principles of Pilates 1 Focus

While doing Pilates, you will think about what to eat later, where to go for happy hour tonight, and what programs to watch on TV. You will never achieve anything in your life, and you may even hurt yourself if you are not careful.

Only concentration can connect the mind and the body and feel the nuances of every movement. With concentration, posture will be constantly adjusted and improved, injuries will be reduced, and control and fluency will be improved. Have you ever heard the phrase "dedicated people are the best looking"? If you want to practice your pilates well, you should concentrate.

2 control control

Pilates' "control" is about "from the inside out". Too profound? Actually, not at all.

Concentration combined with breathing will produce great control. At the beginning of each action, you need to use controls. When your body reaches a certain posture, you need to maintain it with control. Over time, your muscles will be strengthened and stretched and your figure will become more and more beautiful.

When you do pilates, you will find that it is not enough to use only large blocks and main muscles such as thigh muscles; You have to wake up those little muscles that are ignored in deep peace, so that you can control your movements.

Strengthening from the inside out, those soft thighs that you think you can't control, the fat arms that will shake when you hold lemon tea, and the streaky pork hanging on your pants will suddenly be recruited into the battlefield.

When you control your body, you also control yourself.

Triaxial centering

Imagine that your shoulders and pelvis are the four corners of a box. Pilates focuses on the strengthening of this box. Many people's "axle boxes" are very weak, or they seem to have been punched in the middle or twisted into an S shape. Pilates emphasizes the use of "deep abdominal muscles" to consciously contract the muscles of the body axis, correct and maintain its strength.

Hand melon protruding, thigh thicker than waist, does not mean strong body; On the contrary, the muscles of the whole body are greatly aging, which only gives people a clumsy feeling. In fact, the starting point of every kind of exercise is pelvis and trunk. By strengthening this axis, you can control your limbs more freely, even when you walk, your appearance is different.

4 Breathe, breathe

When we concentrate, we will unconsciously hold our breath. In fact, this will only make us more nervous and reduce our flexibility and responsiveness. Breathing is very important for any exercise, especially doing Pilates with correct breathing can stimulate your abdominal muscles and make your movements smooth. Inhalation helps you adjust your posture. When you exhale, you will find that your spine can stretch a little further and your muscles can stretch a little longer, reaching a range of motion that you have never reached before.

The correct deep breathing can also discharge the residual waste in the body and release the pressure in the heart.

In the next chapter "Pilates Basic Skills", Maggie will teach you how to breathe Pilates.

5 Accurate precision

When I went to the gym, I found a group of enthusiasts, most of whom were girls in their teens and twenties clamoring for fitness. They do sports seven days a week, take boxing classes, weightlifting classes and rhythm classes, and train hard. Almost a year has passed, and their fat has not been reduced, and their muscles have not been exercised.

The problem is that what they do is also mixed in casually. When they punch, their hands hang down on their waists, but they refuse to bend their legs when they squat. When you think a move is easy, you must have done something wrong.

Pilates emphasizes accuracy and lifts the legs to 90 degrees and 990 degrees. Too big an angle will hurt muscles, and too small an angle will have no effect at all. In order to be accurate, we must bring our thoughts into the movement and concentrate on constantly adjusting our seats. It is these subtle differences that will make you feel completely different.

6 Smooth flow

Speed should be even, don't throw your limbs to a certain position. There is also a need for fluency between movements. You imagine yourself dancing, completing a jump, and twisting your waist will not suddenly freeze like a robot, right? Yoga mostly requires you to maintain a certain posture for a long time, while Pilates rarely requires you to "freeze".

It is not easy to be fluent. Fluency is not equal to speed, but emphasizes continuity. When you try to make your movements elegant, you will naturally use the concentration, control, axis, breathing and accuracy mentioned above.

When you are fluent, you will like Pilates more and more. Because when Pilates is done well, it looks really pleasing to the eye!

Pilates has too many benefits: firm hips, abdominal contraction, slender figure, reducing low back pain, improving sexual life (don't worry, I will explain this in detail later), increasing softness and balance ... People who are usually too busy to exercise, for these benefits, watch TV less for half an hour at home, and you will soon see changes.

Pilates can improve the performance of other sports for people who have been exercising regularly, and can also be used as physical therapy to reduce sports injuries.

Hate to pull the pants chain is to inhale hard. I have enough back pain and want to wear better clothes. You don't want to lose weight, not to go to Shenzhen, but to change your figure. What Pilates can do is let you regain control of your body.

D. As a pilates beginner, how should I practice?

Before practicing martial arts, you must learn to tie horses. Pilates also has its basic skills. But don't worry, you don't need to spend three months learning the basics first. You just need to read carefully and then throw yourself into Pilates to get the maximum exercise effect.

In order to obtain good axial stability, you need to contract the pelvic floor muscles and pull down the abdomen to activate the deep transverse abdominis. The pelvic floor muscle is located in the pelvic floor (see figure 1), while the transverse abdominis muscle is the inner band around the lower abdomen and waist. In order to activate the pelvic floor muscles, the pelvic floor is tightened inward and upward, which feels a bit like urination tolerance. When you slowly tighten the pelvic floor muscles, the multifidus (hard to feel) and transverse abdominis muscles contract at the same time. Continuous tightening of the lower abdomen needs to extend upward and inward to the spine (see Figure B). Don't try to shrink, reaching 30%-40% of the total tightening force is the standard strength of the cohesive shaft.

E. How to arrange a 60-minute traditional Pilates class?

There is one on the internet: fat burning Pilates. .

F. On the Process of Pilates

There is a short breathing exercise and warm-up before Pilates class, and then there is no rest. But after an hour of regular practice, the first responders will be very tired, and the coach will let everyone have a simple rest and relieve fatigue. Pilates comes from yoga, so many times people will say that Pilates and yoga are very similar! Pratt is the best practice method of combining Chinese and western. Orientals pay great attention to inner breathing, while westerners pay attention to muscle training, which is very suitable for women who work at their desks and recover after childbirth! Hehe, while reducing fat, it is also important to tighten and relax the skin. So, Pilates can create for you. Yoga is good, but shaping Pilates is better!

G. What are the better courses in Pilates?

On KX Dynamic Pilates

KX Power Pilates was founded by AaronSmith on 20 10. K of KX comes from Japanese Kaizen, which means improvement and comes from experience, so KX expresses a spirit of continuous improvement and enterprising. KX dynamic Pilates combines traditional Pilates elements with popular functional training movements, and uses special Pilates improved equipment and popular dynamic music to turn Pilates into a fashionable, interesting, progressive and inspiring experience.

Once KX Pilates was launched, it captured the hearts of a large number of Pilates and fitness enthusiasts with its 50-minute intensive training that mobilized the whole body and consumed no less than 400 calories.

Shanghai Fitness signed a strategic cooperation agreement with IPTFA, the world's top fitness education institution, to become the designated training base of KX dynamic Pilates in China, and introduced the14B-KXF Pilates bed tailored for KX by BalancedBody, the world's first pilates equipment manufacturer. The two sides will carry out in-depth cooperation and jointly build excellent coaches who can reach international standards and skillfully use the most advanced Pilates equipment.

The World's First Dynamic Pilates

As the world's first dynamic Pilates brand, KX currently has more than 120 stores and more than 600 coaches around the world. 20 17-20 19, KX has won the Australian brand award for entrepreneurship and innovation, and its founder Aaron Smith has also won the fitness industry entrepreneurship and innovation award for many times.

H. It's best to keep breathing several times in Pilates class.

Four is better:

1. Warm the abdomen, including the upper abdomen.

2. Four movements in the lower abdomen and two movements in the whole abdomen.

3 times, 4 times, 4 times and 2 times.

4. Turn left. 4. Correct answer. 4. End of stretching.

A few * * * is better in Pilates class.

Four is better:

1. Warm the abdomen, including the upper abdomen.

2. Four movements in the lower abdomen and two movements in the whole abdomen.

3, Backup 4 Down 4 All 2

4, sideways left side 4 right side 4 stretch end answer

What is the principle of choreography by J. Pilates?

Adjust your breathing first, from simple to complex, starting with the core muscles, then the hips, legs, or upper limbs. There should be stretching and relaxing movements in the middle of each group.