Pilates con balon: El ejercicio mas popular del mundo usando un balon

Overview

An exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball

• Exercises for all ability levels

• Shows how to practice Pilates techniques without expensive equipment

• Profusely illustrated with black-and-white photographs for maximal learning

The Pilates Method of body conditioning aligns the body, builds long, lean muscles, and develops core abdominal strength. Many lifestyle and fitness ...

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Pilates con balón: El ejercicio más popular del mundo usando un balón

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Overview

An exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball

• Exercises for all ability levels

• Shows how to practice Pilates techniques without expensive equipment

• Profusely illustrated with black-and-white photographs for maximal learning

The Pilates Method of body conditioning aligns the body, builds long, lean muscles, and develops core abdominal strength. Many lifestyle and fitness magazines have named Pilates the hottest workout of the decade.
Pilates on the Ball merges the principles and exercises of the Pilates Method with the unique functions of the exercise ball. The ball intensifies athletic performance by increasing resistance and heightening awareness of how the body moves in space. Chapters detail the Pilates principles step by step, with movements intense enough to engage seasoned athletes, yet accessible enough to use as an everyday exercise routine.

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Editorial Reviews

Arizona Networking News
"Craig offers a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit."
Total Health
"A unique and exciting synthesis of two highly-acclaimed fitness techniques. . . provides a new, low-impact way to get fit."
September/October 2001 Total Health
"A unique and exciting synthesis of two highly-acclaimed fitness techniques. . . provides a new, low-impact way to get fit."
April/May 2002 Arizona Networking News
"Craig offers a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit."
From the Publisher
"A unique and exciting synthesis of two highly-acclaimed fitness techniques. . . provides a new, low-impact way to get fit."

"Craig offers a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit."

Criticas
In this 2001 exercise guide, certified Pilates instructor Craig merges two highly acclaimed fitness techniques, the Pilates Method and the Swiss exercise ball. Blending illustrations with easy-to-follow instructions and real-life testimonies, Craig teaches readers about breathing, posture, abdominal exercises, stretching, and more. Copyright 2003 Reed Business Information.
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Product Details

  • ISBN-13: 9780892816941
  • Publisher: Inner Traditions/Bear & Company
  • Publication date: 5/5/2003
  • Language: Spanish
  • Edition description: Spanish Language Edition
  • Pages: 192
  • Sales rank: 1,496,882
  • Product dimensions: 8.00 (w) x 10.00 (h) x 0.50 (d)

Meet the Author

Colleen Craig es una entrenadora certificada en Pilates y una escritora. Vive en Toronto y enseña sus métodos en talleres alrededor del mundo.

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Read an Excerpt

Pilates on the Ball

Introduction

Heaven or Hell?

Our Relationship to Physical Activity

Ingrid’s Story

On a recent trip to Africa I had tea with Ingrid, a seventy-year-old widow of a European diplomat. My friends and I sat outside on a veranda overlooking a sprawling garden wild with climbers, fig trees, and unswept leaves, an oasis where even in the dead of an African winter insects, birds, and flowers thrived. The sun was very sharp but falling fast as the tea arrived, colonial style, carried on a well-dressed tray by the domestic helper. My friends baited Ingrid to talk about her sojourns in the various African countries where she and her late husband had lived. “Sudan, Egypt, Congo, Kenya, Uganda,” she rattled off. She was my mother’s age yet had lived a life I could not imagine. Not a life of shopping malls, PTA meetings, or painting classes, but one of terrorist bombings, grenade attacks, luxury houses on stilts overlooking foreign oceans; a decadent life with too much drinking and cigarette smoking.

The sharp cold made us move inside. We sat on leather sofas in front of a massive stone fireplace surrounded by animal-skin carpets and bead-decorated stools. Every eye was on the sun-aged, blue-eyed diplomat’s wife, who smoothed a stray piece of hair back from her face in a mood reminiscent of a 1950s Hollywood starlet. Once in Uganda she had been roused from a bath at midnight by the sound of guerillas with AK-47s stomping around in the very next room. After Idi Amin’s fall, Ingrid slipped into the dictator’s ransacked home to help herself to a stool and a telephone. These stories would have had a historian or a journalist jumping. Yet what made my ears perk up was her announcement of how she had transformed the mammoth stone-filled field around her new home into a lush garden. Her husband, she explained, had died two years previously; soon after she had begun to “shrivel up,” and she needed to walk with a cane. One day she looked into a mirror, a crystal glass full of scotch nearby, to admit that she had again gone off the wagon and was old—a “skeleton” living in another radically transformed African country. Then a close friend had helped her to stop drinking. Sober and alone, she was forced to take control of her life.

“What did you do?” I asked.

The fire glowed in the grate behind her. “Physical work—like a man,” she said with a small smile. “I designed the garden. I ordered truckloads of dirt. I put in the two fishponds. Of course I had help. I had to get rid of the ‘sticks.’ These, what-you-call, canes, held me back from planting.”

“Now what do you do?” I asked. She had two gardeners who appeared to take care of much of the yard work.

“Swim aerobics,” she said. “I started eight months ago. I go every second day. The swim aerobics led to the mall walking.”

“Mall walking?”

“On the days I don’t swim, I walk. It’s very organized. True as God, they even time us with stopwatches. Like an American, I am,” she laughed. “Can you see me walking in circles inside a mall? But I love it.”

“You do?” exclaimed one of my friends. Like me he was no doubt trying to imagine Ingrid clad in sneakers and track clothing.

Ingrid nodded.

Behind the chair in which she sat Ingrid had arranged some fat purple-brown pods with other dried flowers. I knew these pods opened with a crack—a crack you could hear from a distance—before flinging out their seeds. One look at these wondrous pods and I was reminded of the transforming power of a new beginning.

“My life is saved,” Ingrid added after a moment. “My face is old. I am ashamed of my face. But my body, it sings.”

Movement and You

What is your relationship to physical activity? Have you despised exercise most of your life so that even the idea of a walk feels like a chore? Or do you crazily toss yourself from one activity to the next, from one new fitness phase to another? Perhaps you are one of the so-called weekend warriors, the people who do nothing physical all week, then at the first opportunity toss themselves into frenzied, extended exercise—pedaling all day on an ill-tuned bicycle or swimming nonstop across a lake. Or maybe you are relatively fit. You are disciplined enough to slip in three sessions a week at your local Y or health club, but you are terribly bored of the same old routine. In frustration you find yourself on the floor, your feet hooked under a heavy bar, forcing yourself to do dozens and dozens of sit-ups. Yet in spite of your efforts you do not achieve the results you want.

Throughout my life I have had the opportunity to live on different continents and learn from different peoples and cultures. In many countries I have witnessed the same erratic relationship to exercise that we North Americans have. In Russia I have seen people worn to the bone by the strains of daily life, as dog-tired as the stray mutts who sleep outside the metro stations; yet these same people will fire off a set of push-ups in their cramped apartments. They may not exercise again for months, even years. In South Africa I have seen activists pull on torn sneakers to jog ten kilometers and then smoke their lungs out at meetings afterward. In North America we use our cars to drive two blocks to a corner store, then we sit atop stationary bikes, often in front of the television, unaware of our posture or technique. In spite of an extensive background in dance movement and ballet, even I cut myself off from my body for twenty years, believing that intellectual pursuits were “noble” and physical ones “superficial.”

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Table of Contents


Prefacio

Introducción

¿Cielo o infierno? Nuestra relación con la actividad física

La historia de Ingrid

El movimiento y usted

¿Quién obtiene el beneficio?

Movimiento con significado: el entrenamiento inteligente

Conexión cuerpo/mente

1. Una formidable sociedad

Pilates y el ejercicio con balón

Regresando a casa

¿Qué es Pilates - fisioterapia o acondicionamiento corporal?

Los principios básicos de Pilates

¿Por qué Pilates basado en el trabajo con balón?

El poder único del balón

Otros usos del balón

Antes de empezar

El balón adecuado para usted

Este es su camino

2. La respiración y los respiros

La historia de Joseph Pilates

Respiración posterior

Patrones de respiración como terapia

Los ejercicios de respiración

Observaciones de respiración • Respiración posterior • Respiración lateral

Respiros - refugio de disposición

Respiro uno • Respiro dos • Respiro tres

3. Ejercicios de postura

La historia de Elsie

Tipos de posturas

¿Cuál es la postura ideal?

Al revés: los músculos de postura

Los ejercicios de postura

Sentarse • Rebotar •Estiramiento de espina hacia delante • La sierra • Espalda redonda • CuerposEsfera - cambio lateral sentado • Giro de espina • Sirena

4. Los ejercicios abdominales

La historia de Edwin

La "Vida" y el dolor de espalda baja

La central de fuerza y el dolor de espalda baja

Centrarselos

Ejercicios abdominales

Ombligo-a-espina • Pequeños rizos abdominales • Rizos abdominales completos • CuerposEsfera-rizos abdominales superiores • La cascada • El giro en alto • Círculos con las piernas • Rodando como una pelota • Estiramiento sencillo de piernas • Estiramiento doble de piernas • Oblicuos • Voltereta

5. Las extensiones

Un domingo normal: mi historia

Estar balanceado, estar sano

Extensión contra flexión

Los ejercicios de extensión

El cisne • El clavado del cisne • La concha con el balón • Más extensiones • El saltamontes

6. Pilates con balón - trabajo de brazos y pies

La historia de Jenny

La debilidad física es una responsabilidad

De adentro a afuera: beneficios para hombres y mujeres

Resistencia = Entrenamiento de huesos

Precisión y ritmo

El trabajo de brazos

Abrazar un árbol • Abrir los hombros y giros de bíceps • Saludo • El remo • Mariposas y más • Trabajo de brazos

El trabajo de pies

Pies paralelos • Pequeño cambio • Dedo en media punta • CuerposEsfera: Salto de rana • Bajar y levantar • Cuclillas amplias

7. Restauración y reconstrucción

La historia de Susan

Los músculos sí recuerdan

Reducción del dolor

El Papel de los abdominales en el cuidado de la espalda

Problemas de hombros y cuello

El balón como un socio terapéutico

Los ejercicios de reconstrucción

Giros de cadera • Giros de cadera con balance • Puentes de hombro • Elevación de caderas •Doblar y estirar • De lado • Balance de balón • Lagartijas • La pica

8. El más simple de los placeres: el estiramiento

La historia de Jeff

Los beneficios del estiramiento

Los pormenores de los estiramientos seguros

Los ejercicios de estiramiento

Estiramiento de rana • Estiramiento de los hamstrings • Estiramiento de cadera • Estiramiento de cuello • La concha • Estiramientos laterales • Estiramientos de psoas • Estiramiento de hombros• El arco • Posición en cuclillas

9. El manejo del estrés y los ejercicios cardiovasculares

La historia de Roseanne

El estrés

Una visita a una clínica de relajación y otros liberadores de estrés

Los ejercicios cardiovasculares

Rebotar más • Rebotar con brazos • Golpecitos de pies • Puntapiés • Moverse alrededor del balón

Desestresarse con el balón: relajación

Posturas 1, 2 y 3

10. Pilates con balón para siempre

Viajes contra arribos: la historia de Lucy

Honre su propio ritmo

Acéptese a usted mismo como es el día de hoy

Tres sesiones de ejercicios

Sesión de ejercicio 1: balón restaurativo

Sesión de ejercicio 2: balón básico

Sesión de ejercicio 3: balón intermedio

Fuentes

Balón y video: Información de pedidos

Reconocimientos

Agenda de ejercicios

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