By Blandine Calais-Germain, Bertrand Raison
An illustrated, anatomical advisor to enhance the advantages of your Pilates exercise session whereas additionally fighting harm
• Examines the proper events, particular hazards, and customary error linked to eight basic Pilates workouts, together with practices utilizing Pilates workout gear
• bargains instructions to extend the effectiveness of your Pilates work out, preserve right alignment, increase balance, and forestall harm to the pelvis, again, wrists, and ankles
Developed within the early twentieth century through finished boxer and gymnast Joseph Pilates, the Pilates technique aligns the physique, builds lengthy, lean muscle mass, and develops center stomach energy. although, practiced improperly, Pilates workouts can result in accidents akin to pinched discs, hyperextension of the wrists, or low-back soreness. No-Risk Pilates finds the best way to reduce the danger of harm and maximize actual profit for a robust, toned, and aligned body.
Using Blandine Calais-Germain’s signature anatomical variety, this illustrated advisor examines the body’s activities in the course of eight basic Pilates workouts, together with practices utilizing the Pilates Reformer, and explores the explicit hazards and customary blunders linked to every one workout. Detailing how accidents ensue to the pelvis, again, wrists, and ankles in the course of Pilates, the authors supply information and instructions to take care of right alignment, increase balance, and stop damage in addition to bring up the effectiveness of your Pilates exercise session.
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Extra info for No-Risk Pilates: 8 Techniques for a Safe Full-Body Workout
52 Use the chart below to track your poundage: LIFT ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 1RM* DAY 1 Hang Power Clean, page 74 Split Jerk, page 101 (with squat rack or jerk blocks) DAY 2 Clean, page 87 Power Clean from the Floor, page 85 DAY 3 Clean & Jerk, page 87 + page 101 Overhead Squat, page 106 DAY 5 DAY 4 Hang Power Snatch, page 119 Power Snatch from the Floor, page 122 Snatch, page 129 * add 5 pounds to attempt you didn’t get 5 good reps Periodically (typically every 4–6 weeks) you’ll need to re-check your 1RMs.
FIX 1: Glute Bridge, both feet on the floor (page 175); as you get stronger, add the Weighted Glute Bridge (page 175). FIX 2: Leg Lowering 1 (page 172) FIX 3: One-Leg Glute Bridge (page 173) FIX 4: Leg Lowering 2 (page 173) FIX 5: Bent-Knee Dead Bug (page 174); as you get stronger, progress to Straight-Leg Dead Bug (page 174) FIX 6: Weighted Glute Bridge (page 175) or Barbell Hip Thruster (page 175) 29 Trunk Stability Push-Up (TSPU) The ability to do a push-up while maintaining a neutral stable spine shows good core stability.
I’ve included a number of exercise fixes in this book to help you improve hip mobilization (see “Squat & Shoulder Mobility Assessment” on page 24 to see if you’re ready for the lifts or if you require further work). Here’s the progression for learning the clean: Scarecrow Clean (page 71) High Pull (page 69) Muscle Clean (page 72) Hang Power Clean (page 74) Power Clean from the Floor (page 85) Hang Clean (page 77) Full Clean (page 87) TERMINOLOGY FIRST PULL. The first pull from the floor looks like a deadlift but isn’t: Your knees move back, your torso and hips rise together until the bar passes your knees, then your hips move forward and your torso comes up.