By Abigail Ellsworth
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Madonna does it. Jennifer Aniston does it. And so do lots of professional soccer avid gamers. nowadays, it sort of feels like everyone seems to be doing pilates, a kind of workout that strengthens middle muscle groups for a lean, toned physique. even if you're already a pilates devotee, or a sofa potato who's able to reform, Pilates Anatomy is for you! Written and constructed by way of a well known pilates teacher, Pilates Anatomy is designed to be an intensive consultant for each level—from newbie to complex. This designated e-book goals to educate greater than simply various workouts. particular anatomical illustrations train readers all approximately muscle mechanics and the way their our bodies paintings to inspire secure, injury-free routines. to assist make stronger students' knowing, this publication additionally good points reference sections on pilates terminology and a thesaurus of muscle groups. observe how "chicken wings," "tiny steps," and "the corkscrew" may help create an extended, lean, robust physique. Readers can make a choice from a...
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Extra info for Pilates Anatomy: A Comprehensive Guide
B e st F o r • latissimus dorsi • trapezius • quadratus lumborum • deltoideus • rhomboideus • teres major • serratus anterior • gluteus maximus • erector spinae THE exercises • 61 splenius* deltoideus trapezius rhomboideus* latissimus dorsi teres minor* teres major rhomboideus* latissimus dorsi serratus anterior gluteus maximus erector spinae* quadratus lumborum* deltoideus brachialis biceps brachii extensor carpi radialis vastus lateralis flexor digitorum* triceps brachii annotation key Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles 62 • pilates ANATOMY b e g inn e r plank roll-down M any Pilates exercises act as setups or building blocks for more advanced exercises.
3 Tilt your head toward your raised elbow until you feel the stretch in the side of your neck. Hold for fifteen seconds and repeat three times on each side. annotation key Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles 32 • pilates ANATOMY the exercises T he exercises in this book are broken down into three skill levels: Beginner, Intermediate, and Advanced. If you’re just beginning your exploration of Pilates, start with the Beginner exercises after you’ve mastered the warm-up and cool-down stretches.
Add an emphasis to the motion by pausing at the top between repetitions. DO I T RIGH T Look for • Maintaining stability in your hips and torso while your legs are mobilized. • Elongating your leg from your hip through your foot. 4 Switch directions and repeat. Repeat with other leg. Complete full movement five to eight times. 52 • pilates ANATOMY b e g inn e r the hundred I T he Hundred is a perfect warm-up for the lungs and abdominal muscles. It helps increase endurance while building proper breathing techniques.
Pilates Anatomy: A Comprehensive Guide by Abigail Ellsworth