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    Os barrels
    Os barrels
    Os barrels
    Ebook247 pages2 hours

    Os barrels

    By Javier Pérez Pont and Esperanza Aparicio Romero

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    About this ebook

    The Large Barrel structure is designed to help work with the correct body alignment. Work in the Large Barrel focuses on strengthening the energy center and trunk, as well as stretch the spine, hips and legs. This appliance is essential to perform certain exercises intermediate system and is excellent for practice and introduce some advanced exercises will be held later in the Universal Reformer.?
    LanguageEnglish
    PublisherHakabooks
    Release dateNov 1, 2012
    ISBN9788494212314
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      Book preview

      Os barrels - Javier Pérez Pont

      Colection Contrology Pilates Physical Culture (7 Volumes)

      Volume 5: The Barrels

      ©Text and images: Esperanza Aparicio Rmero and Javier Pérez Pont

      ©HakaBooks.com, 2013

      Aragón 368, 4º 2ª 08009 Barcelona

      [email protected]

      Cover design: Daniel Sierra i Cortijos

      Design: Hakabooks.com

      Cover photo: José Manuel Ferrater

      Exercises photos: José Coronilla Humbert

      Colection Contrology Pilates Physical culture ISBN-13: 978-84-15409-89-2

      The Barrels ISBN-13:978-84-15409-94-6

      It is prohibited within the limits of the law and under its sanction, total or partial reproduction of this work through whatever means, be it electronic or mechanic, and including computer processing, rental, or any form of right of use or the work, unless written authorization of the owner of the copyright is given.

      Thank you for buy an original e-book.

      www.hakabooks.com

      Contrology Pilates Physical Culture

      Volume 5

      THE BARRELS

      Esperanza Aparicio Romero - Javier Pérez Pont

      CONTENTS

      A foreword

      NOSE BREATHING

      Training in special conditions

      Weak or sensitive neck

      Shoulders, elbows, wrists

      Back

      Hips

      Knees

      Ankles

      Pregnancy

      To Bear in Mind

      HYPER-EXTENSION OF THE JOINTS

      POSITIONS OF THE FEET

      QUALITY/QUANTITY

      POSITIVE ATTITUDE / PERSEVERANCE

      The Six Basic Principles

      CENTRE

      CONCENTRATION

      CONTROL

      PRECISION

      BREATHING

      FLOW OF MOVEMENT

      Key Concepts

      V FEET POSITION

      CENTRAL LINE AND BOX

      NAVEL TO SPINE: INWARDS AND UPWARDS

      CHIN TO CHEST

      SPINE ARTICULATION VERTEBRA BY VERTEBRA

      C-CURVE

      EXERCISES ONTHE SMALL BARREL

      INTRODUCTION SMALL BARREL

      EXERCISE LEVELS FOR THE SMALL BARREL

      INTERMEDIATE SYSTEM

      ADVANCE SYSTEM

      SMALL BARREL EXERCISES INTERMEDIATE SYSTEM

      I - STRETCH

      II – ARM CIRCLES

      III – LEGS SERIES

      LEGS CIRCLES

      WALKING

      BEATS

      IV – ROLLING IN AND OUT

      V – REST POSITION

      SMALL BARREL EXERCISES ADVANCED SYSTEM

      I - LEG SERIES

      SCISSORS

      BICYCLE

      EXERCISESSPINE CORRECTOR

      INTRODUCTION SPINE CORRECTOR

      EXERCISE LEVELS FOR THE SPINE CORRECTOR

      INTERMEDIATE SYSTEM

      ADVANCED SYSTEM

      SPINE CORRECTOR INTERMEDIATE SYSTEM EXERCISES

      I – STRETCH WITH BAR

      II – ARM CIRCLES

      III – LEGS SERIES

      LEGS CIRCLES

      WALKING

      BEATS

      ROLLING IN AND OUT

      IV – TEASER 1, 2, 3

      SPINE CORRECTOR ADVANCED SYSTEM EXERCISES

      I – LEGS SERIES

      SCISSORS

      BICYCLE

      II – HIP CIRCLES

      III- LEGS CIRCLES ONTO THE HEAD

      IV - SWAN

      IV - GRASSHOPPER

      V - ROCKING

      VI - SWIMMING

      VII – SIDE SIT UPS

      VIII – SHOULDER BRIDGE

      EXERCISES ON THE LARGE BARREL

      INTRODUCTION LARGE BARREL

      EXERCISE LEVELS FOR THE LARGE BARREL

      INTERMEDIATE SYSTEM

      ADVANCED SYSTEM

      COMPONENTS OF THE LARGE BARREL

      LARGE BARREL EXERCISES INTERMEDIATE SYSTEM

      I – BALLET STRETCHES SERIES

      FRONT

      FRONT WITH A BENT LEG

      II – BALLET STRETCHES SERIES

      SIDE

      SIDE WITH BENT LEG

      III – SWAN ON THE BARREL

      IV - HORSEBACK

      V – SHORT BOX SERIES

      THE HUG

      FLAT

      SIDE TO SIDE

      VI - TWIST/REACH

      VII – SIDE SIT UP

      LARGE BARREL EXERCISES ADVANCED SYSTEM

      I – BALLET STRETCHES SERIES

      BACK

      II – BACKWARD STRETCH

      III – BACKWARD STRETCH HANGING

      IV – SIDE SIT UP WITH ONE LEG

      V - HANDSTAND

      VI – JUMPING OFF THE STOMACH

      About the Authors

      Dedicated to Carlos Aparicio

      Thank you for so much.

      Javier

      A foreword

      Our purpose for this book is to provide you with a directory of exercises, a specific order, and detailed recommendations and tips that allow you to enjoy Contrology as a tool of body development at home, in case you cannot attend a studio or wish to complement your private sessions. It is always highly advisable to have a teacher following your individual program. 

      The key to Contrology lies in developing and strengthening the powerhouse. You should start on this adventure with a predisposition for improvement, a positive attitude and an unwavering will. 

      The importance of the instructions and details given for each exercise could be summarized in this sentence by Pilates himself: the development of the small muscles has an effect on the development of the bigger ones. As small bricks are used to build great buildings, thus each muscle has a role in the development of the muscle system as a whole.

      Find time to be alone, exercise is more pleasant and beneficial when mind and body are connected. Concentrating for some moments on centre, control, precision, flow and breathing is much more effective to reach a feeling of well-being and an increase in our self-esteem through practice than trying to achieve a specific result.

      Take each movement to the limit of your ability, but not beyond, use your common sense and remember you must be in control at all times.

      Introduce new exercises gradually, without rushing, don’t forget that Contrology, as presented in these books, is the result of a lifetime of research and for it to have sense and to reach optimal results, the book’s guidelines must be followed. Perform each exercise slowly but diligently, learning each one thoroughly before proceeding to the next one, until you can do the whole Basic System series of exercises to the smallest detail, and without having to look at the book. Doing an exercise without understanding the required conditions is ineffectual. At the beginning, it is normal to forget some small details. Even when you believe you know how to perform an exercise, there is still room for improvement if you review the instructions.

      It will then be the moment to settle on doing all the Basic System series three times a week, day in, day out. When you can do this with a certain ease and flow, it will be the time to start introducing new exercises, one by one and in the proper order, no more than two new exercises per day and never doing more repetitions than indicated. 

      If you are a beginner, you should start on the mat, at home, for no more than fifteen minutes a day; and then gradually introduce longer mat exercises, never exercising for more than 45 or, at the most, 60 minutes.

      You can check on your progress in two ways: doing a longer session on the

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