Pilates yaparken dikkat edilmesi gereken ana prensipler... There is so much to know when it comes to practicing Pilates. You could read volumes of books and go to hundreds of classes and still have so much to learn. Here is a list of basic concepts every Pilates student should know.
Mind Principles...
Concentration On the purpose of the exercise, correct movements, and coordination of the body and mind.
Centering Mind and Body
Control Moving on Purpose/ Engage
Imagination Using creative images to increase the Mind Body Connection
Intuition Listen to our bodies
Integration Make Pilates Principles Part of Your Daily Life Body and Mind
What is Your or Core
Abdomen: Rectus Abdominus, Internal Obliques, External Obliques, Transversus
Lower Back...
Hips and Buttocks
Shoulders/Upper Back
Body Principles...
Breathing Even if you follow no other instructions, learn to breathe correctly;Joseph Pilates
Pelvic Placement Neutral and Imprint/Scoop
Rib Cage Placement Lateral Thoracic Breathing
Scapular/Shoulder Girdle Protract/Retract Elevation/Depression
Head and Cervical Placement Neutral Cervical Placement
Axial Elongation Lengthening the spine from back top of head to tailbone
Core Control Initiating movement from the core
Spinal Articulation Moving one vertebrae at a time
Fluidity/Flow balance, grace, agility, move and live with purpose and precision.
Coordination Coordinating Body and Mind with each movement, adding more challenge
Purpose of Many Pilates Exercises...
Improve Blood Circulation
Reduce Heart Strain
Develop the Lungs
Stretch the Muscles, Increase Flexibility
Develop Minor Muscles to Strengthen Major Muscles
Perfect Posture...
law of natural exercises recognizes companion; or reciprocal movements
Gain a Sturdy Body and Sound Mind
Coordinate the Mind, Body, and Spirit
Happiness and Relaxation
Reawaking
Revitalization "mental vigor" awakening the mind "spiritual enhancement"
Patience and persistence...
exercises emphasize the need for .. constant stretching an relaxing. Quotes by Joesph Pilates
Check List for Correct Movement...
What is the start position?
How is my spine aligned; is it flat or is a curve there; where should it be?
Is my neck supported; is there any neck strain?
Where are my shoulders, down away from ears; is there any strain?
Are my ribs connected with the abs or are they popping up?
Is my transversus connected, belly button to the spine?
Are my hips balanced and stable?
Are my arms aligned and in proper position?
Are my legs aligned and in proper position?
Are my feet supposed to be pointed or flexed?
What muscles activate the movement and work through the movement?
What is the breath pattern?
Am I breathing fully and slowly?
Am I moving with fluidity instead of forcing or straining?
Principles of Breathing...
Do not hold your breath. Keep breath flowing
Inhale through the nose to cleanse air
Exhale trough the mouth. Exhale completely
Breath into your back and sides of ribs
Relax your jaw and tongue, neck and shoulders
Do not let shoulder rise on inhale.
Hollow abdominals, pull naval to spine on exhale
Zip or stitch ribs together on the exhale. Try zipping down and zipping up
Try to breathe at least five seconds each way
Exhale to flex/round spine
Inhale to extend/arch spine
Exhale to move legs and arms away from body (typically in mat work. varies)
|