Abdominales con Balon: Aprovechando Pilates para construir Excelentes Abdominales

Overview

SALUD/ACONDICIONAMIENTO F?SICO

En Abdominales con Bal?n, Colleen Craig, autora del best-seller Pilates con Bal?n, revela el motivo por el cual el bal?n de ejercicios es insustituible, como herramienta para construir una excelente fuerza abdominal.  Abdominales con Bal?n utiliza un acercamiento Pilates: un inigualable m?todo de ejercicios, famoso por construir largos, y esculturales m?sculos, as? como una espalda y centro abdominal ...
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Abdominales con Balón: Aprovechando Pilates para construir Excelentes Abdominales

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Overview

SALUD/ACONDICIONAMIENTO FÍSICO

En Abdominales con Balón, Colleen Craig, autora del best-seller Pilates con Balón, revela el motivo por el cual el balón de ejercicios es insustituible, como herramienta para construir una excelente fuerza abdominal.  Abdominales con Balón utiliza un acercamiento Pilates: un inigualable método de ejercicios, famoso por construir largos, y esculturales músculos, así como una espalda y centro abdominal fuerte.  En este innovador libro, Craig muestra cómo las tradicionales sentadillas y máquinas para hacer "abdominales" en realidad limitan el grado en el que los músculos abdominales se pueden entrenar, y es posible que hasta agraven el dolor de espalda baja y la tensión en el cuello.  En contraste, la misma movilidad del balón de ejercicio dispara los músculos que se utilizan poco, reclutando las fibras de los músculos abdominales profundos y los superficiales, para lograr rápidos resultados.

Abdominales con Balón presenta una selección de más de 100 innovadores ejercicios, incluyendo muchos de los constructores clave de la central de fuerza del Método Pilates, adaptados especialmente a balones de ejercicios, grandes y pequeños, para acentuar el trabajo de tapete Pilates para los principiantes o los atletas experimentados.  Las instrucciones se detallan, paso a paso, en más de 250 fotografías.  La autora también ofrece sesiones de ejercicios de 15 y 30 minutos, para todos los niveles de habilidad.  Estas sesiones no sólo construyen el centroabdominal, sino que también fortalecen y entrenan a los músculos profundos, para calmar el dolor de espalda baja y aumentar la fortaleza, el equilibrio y la coordinación corporal general. 

Si usted está buscando desarrollar los abdominales, mejorar su desempeño deportivo, apoyar la espalda baja o simplemente sentir su cuerpo fuerte y con tono, el innovador y completo sistema que se presenta en Abdominales con Balón, le guiará para alcanzar sus metas--en menos tiempo del ques se imagina. 

COLLEEN CRAIG es una entrenadora certificada en Stott-Pilates y escritora, que desarrolló una técnica única de acondicionamiento corporal, al adaptar el Método Pilates al ejercicio con un balón.  Colleen vive en Toronto y enseña en talleres por todo el mundo.  

Colleen Craig, author of the bestselling Pilates on the Ball and Abs on the Ball, is a Certified Stott Pilates trainer and writer. She lives in Toronto and teaches workshops throughout the world.

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Editorial Reviews

From the Publisher
" . . . brings a fresh element to fitness training that will complement basic exercise collections in both public and academic libraries."

"Ms. Craig offers a refreshing approach to abdominal training while using some of the very effective and popular Pilates techniques."

Deborah Anne Broocker
" . . . brings a fresh element to fitness training that will complement basic exercise collections in both public and academic libraries."
Susannah Kent
"Ms. Craig offers a refreshing approach to abdominal training while using some of the very effective and popular Pilates techniques."
From the Publisher

"Ms. Craig offers a refreshing approach to abdominal training while using some of the very effective and popular Pilates techniques."
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Product Details

  • ISBN-13: 9781594770067
  • Publisher: Inner Traditions/Bear & Company
  • Publication date: 7/30/2004
  • Language: Spanish
  • Edition description: Spanish-language Edition
  • Pages: 200
  • Product dimensions: 8.00 (w) x 10.00 (h) x 0.60 (d)

Meet the Author

Colleen Craig is a Certified Stott Pilates Trainer and a writer who developed a unique body conditioning technique by adapting the Pilates Method to the exercise ball. She lives in Toronto and teaches workshops throughout the world.

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Read an Excerpt

Abs on the Ball

Introduction

Our Center, Our Powerhouse

When I first told people I was writing a new book called Abs on the Ball, numerous responses and reactions found me. I was reminded that for many our abdomens are an emotionally charged part of the body, a barometer of strength and vulnerability. One man, hiding behind a deep laugh that made his own belly quiver, joked about being 'ruled by his stomach.' A woman spoke about her pitch-perfect intuition, inherited from her grandmother, allowing her to discern a situation 'from her guts.' Even pronouncing the word 'abs' caused people to physically adjust their bodies, shift forward in their chairs, or stand taller. Others grabbed their bellies, folding the flesh this way and that; or hid their midsection behind grim, folded arms. One woman wryly expressed interest in if I would be baring my own belly for the book's cover.

Joseph Pilates, the founder of the famous Pilates Method of body conditioning, saw the abdominal area as the center, or powerhouse, of the body. He perceived the powerhouse or 'girdle of strength' as the area between the bottom rib and the pelvis, the region that connects the abdomen with the lower back and buttocks. This circular belt of supporting abdominal and spinal muscles was for Pilates, who studied yoga and zen meditation, a mental and spiritual center as well as a physical, gravitational one. This is why there is talk in a Pilates class, as well as in other mind-body disciplines, of the importance of being emotionally, not just physically supported. To lose one's center is to become unhinged and unfocused, susceptible to the chaos of the world around you. 'Strengthening the powerhouse' is not simply about toning the waist or sculpting the perfect six-pack. It is about finding balance and serenity to live in the world as it is.

Why have I chosen a Pilates approach to Abs on the Ball even though some of the exercises presented here are not Pilates in origin? Notwithstanding the power of having a strong emotional center, the answer is a physical one. One of the key principles of the Pilates Method is that movement should be initiated from the Powerhouse. So before each Pilates exercise one braces the core by pulling in the navel and engaging the deep centering muscles. The goal is to keep the mid-section still while precise movements of the arms and legs are added. Each and every time! No wonder that participants new to Pilates first notice changes in their waistbands or that many in the fitness and rehabilitation world believe that the Pilates approach is the most effective and safe way to strong abdominals. Tummies flatten, pants hang loose, and low backs resist pain. But there is more going on here than meets the eye.

Magic, As Long as the Correct Muscles are Targeted

The Pilates approach will work its magic on your abdominal center as long as the proper muscles are taught to work. If the correct muscles are not targeted, and the exercises are not performed properly, the benefits of a secure back and optimal posture will not be guaranteed. Later, we will see how traditional sit-ups and ab machines actually limit the degree to which abdominal muscles can be trained. We will also understand how important it is that the body, specifically the pelvis, is in the correct position and the role that quality of movement plays in abdominal training.

Experts in the field of rehabilitation have known for a while that a strong abdominal core protects the spine but they were never completely sure how. In Rick Jernmett's excellent book Spinal Stabilization: The New Science of Back Pain, the role of the abdominals, especially the role that the deepest abdominal muscles have on the stabilization of the spine, is spelt out. He explains that the deep transversus abdominis attaches directly onto the spinal column and is thus able to 'stabilize individual vertebrae of the lower back, preventing excess sliding, bending, and rotation motions.' Jemmett, a physical therapist, lecturer, as well as golfer, runner and skier, reviews the latest research from Canada, the United States, Japan, and Australia on the role of the spinal column and its muscles. He concludes that various muscles of the spine have different functions. The deepest muscles and ligaments steady the spine and act as 'position sensors' supplying the brain with critical information on the position of the joints of the vertebrae. The next layer is the 'stabilizers', the deep muscles of the abdominals and back. These are the key players in the Powerhouse and their function is to stabilize the low back and spine and keep it free from pain. Finally, the outer layer consists of large superficial muscles, sometimes called the Prime Movers. The Prime Movers create powerful, one-off movements like extending the spine or lifting a leg or arm. The superficial muscles should be added into the picture only when the stabilizers provide a strong foundation for them.

As this important new information spreads into the fitness world more trainers and instructors are teaching the technique of 'bracing the abs' or 'moving from the core'. But before students and trainers alike can do this properly they need to make doubly sure they are targeting the correct muscles. How can the average person or athlete distinguish between a deep or superficial muscle? What will they feel if the correct connection is made? And once a deep muscle is located and trained how can it be integrated back into a healthy movement pattern?

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Table of Contents

1. ¿Por qué otro libro de acondicionamiento abdominal?

El problema con el "Acondicionamiento abdominal" tradicional
Aprendiendo de la más reciente investigación
La central de fuerza de Pilates
El balón es la pareja perfecta

2. Fundamentales de Abdominales con balón

La respiración: Un decisivo punto de inicio
El jugador clave: Transversus abdominis
Conectando el ombligo a la espina dorsal
El piso pélvico: El "elevador" al fondo de la central de fuerza
Pelvis neutral
De adentro a afuera
Abdominales diarios
Calidad, no cantidad

3. Puntos finales

El balón correcto para usted
Indicaciones útiles y precauciones
Una palabra final

4. Abdominales básicos con balón

Practicando los fundamentales
Respiración posterior • Pelvis neutral recostándose sobre el tapete • Levantando la cabeza fuera del tapete • Conectando el ombligo a la espina dorsal • Ejercicio de piso pélvico

Los abdominales básicos en los ejercicios con balón
Rizos abdominales con balón pequeño • Medio giro en alto con estiramiento de brazos y piernas en posición mesa • Extensiones cortas con balón pequeño • Media rodada hacia abajo • Rodando como un balón • Estiramineto sencillo de pierna • Giros oblicuos • Trabajo de lado con balón pequeño • Rodadas de cadera con balón pequeño • Rodadas de cadera con extensiones de piernas • Rizos abdominales sobre balón pequeño • La cascada • Rodadas de cadera en balón grande • Rodadas de cadera con equilibrio • Rizos abdominales con balón grande • Caminar arriba y abajo • Rodando de un lado al otro • Equilibrio con balón

5. Abdominales intermedicos con balón

Practicando los fundamentales
Sentarse en espina neutral • Sentado, encontrar el centro • Levantando la rodilla, ejercicio estabilizador en balón pequeño

Los ejercicios abdominales intermedios con balón

Giro en alto completo • Doble estiramiento de pierna • Preparación de rompecebezas • Bajar y levantar • Pierna arriba y bicicleta • Giro de espina dorsal • Círculos e piernas, bicicleta, y tijeras al aire • Sobre los codos • Apretar muslos y tobillos y cisne sostenido • Doblar y estirar • Ejercicios abdominales hacia atrás • Elevación de cadera • Extensiones de espalda, de rodillas • Elevaciones laterales • Ejercicios abdominales laterales • Tablas • Concha de lado con patada • Arabesco • Equilibrio de mesa • Abridores del cuerpo

6. Abdominales avanzados con balón

Practicando los fundamentales
Pararse en una pierna • Mano y pie opuestos

Los ejercicios avanzados de abdominales con balón
El cien • Voltereta • Tirabuzón • Puente lateral sobre balón pequeño • Bumerang • Extensión caballo mecedor • Tijeras • Rompecebezas • Curva lateral y giro • Tabla con giro lateral • La pica • Concha de una pierna • Elevaciones laterales de rodillas • La estrella • Ports de bras (Posiciones de brazos) • Tabla con las mons sobre el balón • De rodillas sobre el balón

7. Las sesiones cortas de ejercicios

Sesión de quince minutos de ejerecicios de abdominales básicos
Sesión de treinta minutos de ejercicios abdominales básicos
Sesión de quince minutos de ejercicios abdominales intermedios
Sesión de treinta minutos de ejercicios abdominales intermedios
Sesión de quince minutos de ejercicios abdominales avanzados
Sesión de treinta minutos de ejercicios abdominales avanzados

Fuentes

Balón y video: información de pedidos

Reconocimientos

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