tailieunhanh - The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training (Part 2)

(BQ) Pilates is enjoying a surge in popularity as more people discover the way it improves strength, muscle tone, flexibility, and stamina; relieves joint and back pain; and reduces stress. The method, created by Joseph Pilates, is based on strengthening core muscles while increasing the flexibility of the supporting muscle groups. This book details Pilates' original floor program, with newly revised descriptions and step-by-step photos of the exercises. | 0 The Intermediate Routine Correctly executed and mastered to the point of subconscious reaction these exercises will reflect grace and balance in your routine activities. - J. Pilates Exercise 31 The Hundreds Alternating Legs PREREQUISITE The Hundreds Basic Exercise 18 . PURPOSE To work each side of the abdominals separately. EXERCISE DESCRIPTION Starting Position Lie on your back and decompress your spine. Draw the legs to the chest and hold on to the knees. Rest your head on the floor and keep your neck long. Contract forward head and shoulders forward eyes on the knees ribs drawn as close as possible toward the hips . Extend the legs vertically into the air feet pointed legs turned out. a Extend the arms past the hips palms facing inward lengthening through the fingertips and keeping the hands several inches off the floor. Press the shoulder blades toward the hips. Engage the B-Line and ocean breathe out to flex the right foot and lower the right leg as close to the floor as you can while keeping the imaginary lumbar coin pressed against the floor. Leave the left leg in the air drawing it slightly closer to the chest. This is the leg that makes the abdominals work harder b Engage the B-Line more firmly and breathe in to raise the right leg back to the vertical position. Change legs. KEY POINTS 1. As the leg lowers draw the ribs even closer to the hips to counteract any drop of the shoulders. 2. Keep the shoulder blades raised off the floor when lifting the leg back to the vertical position. 3. Ensure that the vertical leg is totally straight and turned out with the foot flexed. 4. Keep the eyes on the knees and breathe into the armpits. 5. Do not lower the leg too low keep the lumbar coin pressed down. 6. Lengthen the abdominals and allow the thigh muscles to stretch to achieve a controlled lowering of the leg imagine that the hip joint is opening like a hinge. REPETITIONS Five to ten repetitions for each leg. 110 The Intermediate Routine Exercise 32 .