I don't want to lose weight or do high-intensity exercise, but what should I do if I want to keep fit? The book recommended today helps to restore our figure. The title is Pilates Course: Beginners to Masters (2nd Edition).
There are many gyms now. Some people like to go to the gym, while others like to exercise at home. In particular, actions like Pilates are mostly performed on the mat. In addition, there is no age limit, and many people like to practice at home.
This book is a course for Pilates lovers, so it is very suitable.
This book is divided into two parts. One part introduces the difference between Pilates and Yoga, and the other part paves the way for practicing posture.
Pilates looks like yoga, but there are still differences. In particular, Pilates can re-stretch tight muscles and practice muscle endurance, so this book also has anatomical images of human body structure.
Pilates exercises are divided into six types according to the initial movements: supine, sitting, lateral lying, kneeling, prone and standing.
Each start action has a small directory on the start page, so that readers can quickly find the required action page.
The supine start action is divided into 23 actions, such as pelvic tumbling, chest lifting, chest lifting rotation, and one-legged lifting.
Pelvic tumbling mainly trains abdominal muscles, improves spinal connection and flexibility, and improves pelvic stability.
This action is divided into four steps. Supine position, pelvic spine neutral position, knee flexion 90 degrees, both feet on the ground, palms down, placed on the side; When exhaling, the abdominal muscles contract, starting from the coccyx, and the vertebrae are like raised beads, one by one off the ground; After the action is completed, the knees and shoulders form an inclined straight line; When returning to the action, exhale and the spine will fall from the thoracic spine one by one.
Of course, the author thinks that not everyone can learn it at once. As will be introduced later, you can start with low difficulty when you can't do these standard movements, and you can start with high difficulty when you complete these standard preparations.
The downward movement of the foot is mainly the training of abdominal muscles, intestinal psoas muscles and rectus abdominis muscles; Cervical spine elevation mainly trains abdominal muscles and back muscles; Knife folding exercise is mainly to train abdominal muscles, buttocks and back extensors.
Pilates Course: From Beginners to Masters (2nd Edition) is edited by Zhu Han and published by Jiangsu Phoenix Science and Technology Publishing House. It has 20 pages and the size is 889* 1 194. It is printed in color. The illustrations in the book are all examples of real people, and all the actions are completely decomposed.
The video is given with the book, which can be scanned and watched, and can also be studied.
The Pilates Course: From Beginners to Masters (2nd Edition) is written by Han Jun, who is the apprentice of Pilates master Riel Isaac Covic.
Spring is coming. Let's learn Pilates together.
It not only helps to correct bad posture, but also helps to prevent sports rehabilitation and improve physical diseases. In particular, this book also adds a combination of postpartum rehabilitation. A book can adapt to all kinds of people and keep an ideal physical state together.
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