The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
➤ Gửi thông báo lỗi ⚠️ Báo cáo tài liệu vi phạmNội dung chi tiết: The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
THE Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourr The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 routine activities.- J. Pilates£Exercise 31The Hundreds: Alternating LegsPREREQUISITE: The Hundreds: Basic (Exercise 18).PURPOSE: To work each side of the abdominals separately.EXERCISE DESCRIPTION:Starring Position: Lie on your back and decompress your spine. Draw the legs to the chest and hold on The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 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 closThe complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
e 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 iTHE Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourr The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 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’ The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 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, drawThe complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
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 Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourr The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 e 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.110Th The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 e Intermediate RoutineExercise 32CoordinationPREREQUISITE: The Hundreds: Basic (Exercise 18).PURPOSE: To coordinate the arms and legs with the breath.The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
To work I he adductors, shoulders, upper back, and abdom i nals.EXERCISE DESCRIPTION:Starting Position: Lie on your back with your knees drawn comforTHE Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourr The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 the arms past the hips, lengthening through the finger tips, and extending the legs forward as low as you can while still keeping the imagi nary lumbar coin pressed into the mat (legs parallel, toes softly pointed).b)Hold the breath to rapidly open and close the legs once, attempting to engage the The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 inner thighs for the movement. (Open the legs just wider than shoulder distance.)c)Breathe in to return to the starting position (bending the knees toThe complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2
the chest) for halt a second before repeating.KEY POINTS:1.Stretch through the toes as far as you can. even when opening and closing the legs.2.When THE Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourr The complete guide to joseph h pilates techniques of physical conditioning with special help for back pain and sports training part 2 urn ing to the starting position.THE Intermediate RoutineCorrectly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in yourrGọi ngay
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