پیلاتس برای همه: ۵۰ تمرین برای هر نوع بدن

Pilates benefits every body–including yours! Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer–strengthening your core, enhancing your flexibility, and even improving your posture–if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch? No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone. Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals. Pilates for Everyone includes these features: • 50 step-by-step exercises for specific body areas • Step-by-step modifications for every exercise • 10 routines that combine exercises from the book for maximum benefits • Expert advice from Micki Havard on how to get the most out of your practice Pilates benefits every body--including yours! Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer--strengthening your core, enhancing your flexibility, and even improving your posture--if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch? No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone . Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals. Pilates for Everyone includes these 50 step-by-step exercises for specific body areas Step-by-step modifications for every exercise 10 routines that combine exercises from the book for maximum benefits Expert advice from Micki Havard on how to get the most out of your practice Im a lead instructor trainer for Merrithew and Stott Pilates. I have spent more than two decades sharing the passion of Pilates and movements with my students and aspiring new instructors. Micki Havard has included in this book exercises and modifications suitable for everyones needs. Micki knows how to deliver key principles so you can practice Pilates safely at home. I find Mickis book easy to follow and inspiring. Her guidance will make everyone strong! Thicha Srivisal Pilates expert (http://www.breathepilates.com.sg) www.breathepilates.com.sg @thichapilates Its about time this book was written by Micki. Her insights in fitness, Pilates, and well-being are to be revered. Mickis perseverance on this journey to inspire and empower others is to be embraced. With her work, she encourages others to achieve their fullest potential through her belief in them, the Pilates method, and her wealth of knowledge. Literally ANY body can benePHIT from MickiPHIT. Coming from years of experience, she has channeled all of her knowledge and experience into writing this book for everyBODY. Taking away the layers of perceived obstacles by peoples mindset, anyBODY can do itand she shows you how in this fabulous book. Debbie Robbins Founder of Air Control Pilates (http://www.aircontrolpilates.com) www.aircontrolpilates.com @aircontrolpilates This book is an incredible resource for learning movement in a way that is accessible for EVERY body no matter what stage of life you are in. Micki gives clear and detailed directions, with so many options for modifications. Her exercises are easy for you to follow and will help you achieve your goals. I love the way the photos and descriptions speak to a diverse population. Micki Havards expert teaching will give you the confidence and strength to exercise consistently and enjoy the work every time you do it! Jill Harris Owner of Informed Body Creator of FitSprings (http://www.fitsprings.com) www.fitsprings.com @jillharrispilates Pilates for Everyone written by Micki Havard is exactly what the title implies. Micki doesnt just use words but shows readers that the statement in the title is indeed true. This vibrant book that warmly welcomes the reader into the world of Pilates clearly explains how each exercise is executed. The models, who we also learn about their background, are not Pilates statues but actual everyday people who show that Pilates can be done by everyone. The breakdown of the bookthe workouts, variations, modifications, and adjustmentsare excellent and show the reader that at whatever fitness level theyre at, they too can move with strength and joy! Michelle DuVall Creator of Barre Variations (http://www.barrevariations.com) www.barrevariations.com @barrevariations Contents Foreword Introduction to this book Author Feature: Micki Havard CHAPTER 1: PILATES FACTS What Is Pilates? What Are the Benefits? Who Should Do Pilates? / Meet the Models What You Need to Practice Pilates CHAPTER 2: UPPER BODY The Hundred Roll-Ups One-Leg Circles Rolling Like a Ball Forearm Kicks Model Feature: Jillian Peterson Push-Ups Criss-Cross Scissors Bicycle Forward Spine Stretches Spinal Rotations CHAPTER 3: LOWER BODY Shoulder Bridge Clam Inner Thigh Lifts Side Kicks Single-Leg Kicks Model Feature: Andrew Peterson Heel Beats Leg Circles Double Straight-Leg Stretches Hip Flexor Lunges Forearm V-Lifts Hamstring Lunge Stretches CHAPTER 4: TOTAL BODY Teaser Prep Teaser Swimming Four-Point Balance Leg Pull-Ups Kneeling Side Kicks Model Feature: Jerry Denys Side Bends Hip Circles Single-Leg Stretches Single Straight-Leg Stretches Double-Leg Stretches Cat-Cow Model Feature: Jerome Pascua CHAPTER 5: STANDING PILATES Standing Hundred Standing Swimming Standing Boxing Standing Arm Circles Standing Biceps Curls Standing Oblique Crunches Standing Triceps Extensions Model Feature: Andrew Blum CHAPTER 6: CHAIR PILATES Seated Biceps Curls Seated Push-Ups Seated Swimming Seated Hundred Seated Criss-Cross Seated Teaser Seated Leg Lifts Seated Spine Twists Seated Figure Four Stretches Model Feature: Susan Holewinski CHAPTER 7: SEQUENCES Office Workout / Strength & Stretch Core & More / Legs, Legs, Legs Total Body Index About the Author / Acknowledgments Pilates Benefits Every Body - Including Yours! Take Advantage Of All Pilates Has To Offer - Strengthening Your Core, Enhancing Your Flexibility, And Even Improving Your Posture. No Matter Your Age, Race, Size, Gender, Or Physical Ability, There Are 50 Exercises That You Can Practise, Even From The Comfort Of Your Own Home. Every Exercise Uses The Essential Elements Of Pilates To Ensure You Can Gain All The Physical And Mental Benefits, But Each Exercise Also Comes With At Least Three Variations To Help You Find The Right Modification. All The Talented Models In Pilates For Everyone Have Different Abilities To Show You That Pilates Truly Can Be For Everyone, And Photographic Step-by-steps Demonstrate Each Exercise, Such As Shoulder Bridge, And Its Possible Variations. With Fifteen Sequences To Choose From, You Can Try A Variety Of Workouts, Too. Once You've Found The Movements That Suit You And Your Abilities, You'll Begin To Notice The Positive Change: Stronger Core, Improved Posture, And Enhanced Flexibility. As A Result, Other Physical Activities Become Easier And You Will Have Renewed Confidence In Your Everyday Capabilities. With A Little Modification, You And Anyone Can Practise Pilates And Become Stronger And More Confident. "Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer--strengthening your core, enhancing your flexibility, and even improving your posture--if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch? No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone. Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals." -- Amazon.com A Pilates instructor and wellness coach provides Pilates exercises that anyone--no matter what their age, size or physical ability is--can do that show the typical movements for gaining the physical and mental benefits