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    The Wall, the Weights and Pre-Pilates Exercises
    The Wall, the Weights and Pre-Pilates Exercises
    The Wall, the Weights and Pre-Pilates Exercises
    Ebook145 pages52 minutes

    The Wall, the Weights and Pre-Pilates Exercises

    By Javier Pérez Pont and Esperanza Aparicio Romero

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    About this ebook

    These exercises are a series of fundamental core system to complete a session of Contrology. Wall exercises strengthen the spine, improve body alignment and relieve tension in the neck and shoulders.

    How to achieve maximum well-being and achieve a stronger and more flexible body.
    In this collection, Esperanza Aparicio Romero and Javier Pérez Pont, directors of the only center that imparts the original teachings of the Pilates teacher in Spain, show us, step by step and in a simple way, the keys to obtain the greatest benefits from this method, which considers the body, mind and spirit as a unit, and its main objective is to coordinate them with a view to achieving a stronger and more flexible body, as well as a more stylized figure.
    LanguageEnglish
    PublisherHakabooks
    Release dateSep 17, 2013
    ISBN9788415409953
    The Wall, the Weights and Pre-Pilates Exercises

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      Book preview

      The Wall, the Weights and Pre-Pilates Exercises - Javier Pérez Pont

      Colection Contrology Pilates Physical Culture (7 Volumes)

      Volume 7: The Wall, the Weights and Pre-Pilates Exercises

      ©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 Wall, the Weights and Pre-Pilates Exercises ISBN-13:978-84-15409-95-3

      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 7

      THE WALL, THE WEIGHTS

      AND PRE-PILATES EXERCISES

      Esperanza Aparicio Romero - Javier Pérez Pont

      CONTENTS

      ACKNOWLEDGEMENTS

      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

      PRE-PILATESEXERCISES

      I- EXPLORING YOUR POWERHOUSE

      II – NAVEL TO THE SPINE

      III – SPINE TO THE MAT

      IV – BACK OF THE NECK STRETCH / CHIN TO THE CHEST

      V – ACTIVATE / PULL IN / PRESS BUTTOCKS

      VI - 5-10-15

      VII – ROLL DOWN

      SITTINGPRE-PILATES EXERCISES

      I – RISING OVER THE HIPS

      II – LIFT A KNEE

      III – SHOULDER EXERCISES

      SHOULDERS UP/DOWN

      SHOULDER CIRCLES

      IV – EXERCISES FOR THE NECK AND THE BACK OF THE NECK

      SIDE TO SIDE. LOOK AROUND OVER THE SHOULDERS

      LOOK TO THE NAVEL

      EAR TO THE SHOULDER

      SEMICIRCLE

      EXERCISESON THE WALL

      THE WALL

      I – ARM CIRCLES

      II – ROLL DOWN

      III – SITTING

      IV – 2 x 4 FACING THE WALL

      EXERCISES WITHTHE WEIGHTS

      THE WEIGHTS SERIES

      EXERCISE LEVELS FOR THE WEIGHTS

      TABLE OF SYSTEMS, REPS AND ORDER OF THE EXERCISES

      BASIC SYSTEM

      INTERMEDIATE SYSTEM

      ADVANCED SYSTEM

      THE WEIGHTS SERIESBASIC SYSTEM

      I – 90 DEGREES ARMS FORWARD

      II – 90 DEGREES ARMS AT SIDES

      III – STANDING CURLS

      THE WEIGHTSINTERMEDIATE SYSTEM

      I - BOXING

      II - SIDES

      III – THE BUG

      IV – ZIP UP

      V – SHAVING

      THE WEIGHTSADVANCED SYSTEM

      I – LOW CURLS

      II – CHEST EXPANSION

      III – ARM CIRCLES

      IV - LUNGES

      About the Authors

      ACKNOWLEDGEMENTS

      To all those who have supported us and believed in our task of disseminating Contrology such as we have been taught it.

      And also to ourselves, mutually, because we have complemented and improved each other in perfect tune all the time we have spent writing this series of books about the work of Hubertus Joseph Pilates. Thank you Joe, and Clara, and Romana, and Sari…

      Esperanza Aparicio Romero and Javier Pérez Pont

      August 2012

      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

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