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Os barrels - Javier Pérez Pont
Colection Contrology Pilates Physical Culture (7 Volumes)
Volume 5: The Barrels
©Text and images: Esperanza Aparicio Rmero and Javier Pérez Pont
©HakaBooks.com, 2013
Aragón 368, 4º 2ª 08009 Barcelona
books@hakabooks.com
Cover design: Daniel Sierra i Cortijos
Design: Hakabooks.com
Cover photo: José Manuel Ferrater
Exercises photos: José Coronilla Humbert
Colection Contrology Pilates Physical culture ISBN-13: 978-84-15409-89-2
The Barrels ISBN-13:978-84-15409-94-6
It is prohibited within the limits of the law and under its sanction, total or partial reproduction of this work through whatever means, be it electronic or mechanic, and including computer processing, rental, or any form of right of use or the work, unless written authorization of the owner of the copyright is given.
Thank you for buy an original e-book.
www.hakabooks.com
Contrology Pilates Physical Culture
Volume 5
THE BARRELS
Esperanza Aparicio Romero - Javier Pérez Pont
CONTENTS
A foreword
NOSE BREATHING
Training in special conditions
Weak or sensitive neck
Shoulders, elbows, wrists
Back
Hips
Knees
Ankles
Pregnancy
To Bear in Mind
HYPER-EXTENSION OF THE JOINTS
POSITIONS OF THE FEET
QUALITY/QUANTITY
POSITIVE ATTITUDE / PERSEVERANCE
The Six Basic Principles
CENTRE
CONCENTRATION
CONTROL
PRECISION
BREATHING
FLOW OF MOVEMENT
Key Concepts
V
FEET POSITION
CENTRAL LINE AND BOX
NAVEL TO SPINE: INWARDS AND UPWARDS
CHIN TO CHEST
SPINE ARTICULATION VERTEBRA BY VERTEBRA
C
-CURVE
EXERCISES ONTHE SMALL BARREL
INTRODUCTION SMALL BARREL
EXERCISE LEVELS FOR THE SMALL BARREL
INTERMEDIATE SYSTEM
ADVANCE SYSTEM
SMALL BARREL EXERCISES INTERMEDIATE SYSTEM
I - STRETCH
II – ARM CIRCLES
III – LEGS SERIES
LEGS CIRCLES
WALKING
BEATS
IV – ROLLING IN AND OUT
V – REST POSITION
SMALL BARREL EXERCISES ADVANCED SYSTEM
I - LEG SERIES
SCISSORS
BICYCLE
EXERCISESSPINE CORRECTOR
INTRODUCTION SPINE CORRECTOR
EXERCISE LEVELS FOR THE SPINE CORRECTOR
INTERMEDIATE SYSTEM
ADVANCED SYSTEM
SPINE CORRECTOR INTERMEDIATE SYSTEM EXERCISES
I – STRETCH WITH BAR
II – ARM CIRCLES
III – LEGS SERIES
LEGS CIRCLES
WALKING
BEATS
ROLLING IN AND OUT
IV – TEASER 1, 2, 3
SPINE CORRECTOR ADVANCED SYSTEM EXERCISES
I – LEGS SERIES
SCISSORS
BICYCLE
II – HIP CIRCLES
III- LEGS CIRCLES ONTO THE HEAD
IV - SWAN
IV - GRASSHOPPER
V - ROCKING
VI - SWIMMING
VII – SIDE SIT UPS
VIII – SHOULDER BRIDGE
EXERCISES ON THE LARGE BARREL
INTRODUCTION LARGE BARREL
EXERCISE LEVELS FOR THE LARGE BARREL
INTERMEDIATE SYSTEM
ADVANCED SYSTEM
COMPONENTS OF THE LARGE BARREL
LARGE BARREL EXERCISES INTERMEDIATE SYSTEM
I – BALLET STRETCHES SERIES
FRONT
FRONT WITH A BENT LEG
II – BALLET STRETCHES SERIES
SIDE
SIDE WITH BENT LEG
III – SWAN ON THE BARREL
IV - HORSEBACK
V – SHORT BOX SERIES
THE HUG
FLAT
SIDE TO SIDE
VI - TWIST/REACH
VII – SIDE SIT UP
LARGE BARREL EXERCISES ADVANCED SYSTEM
I – BALLET STRETCHES SERIES
BACK
II – BACKWARD STRETCH
III – BACKWARD STRETCH HANGING
IV – SIDE SIT UP WITH ONE LEG
V - HANDSTAND
VI – JUMPING OFF THE STOMACH
About the Authors
Dedicated to Carlos Aparicio
Thank you for so much.
Javier
A foreword
Our purpose for this book is to provide you with a directory of exercises, a specific order, and detailed recommendations and tips that allow you to enjoy Contrology as a tool of body development at home, in case you cannot attend a studio or wish to complement your private sessions. It is always highly advisable to have a teacher following your individual program.
The key to Contrology lies in developing and strengthening the powerhouse
. You should start on this adventure with a predisposition for improvement, a positive attitude and an unwavering will.
The importance of the instructions and details given for each exercise could be summarized in this sentence by Pilates himself: the development of the small muscles has an effect on the development of the bigger ones. As small bricks are used to build great buildings, thus each muscle has a role in the development of the muscle system as a whole
.
Find time to be alone, exercise is more pleasant and beneficial when mind and body are connected. Concentrating for some moments on centre, control, precision, flow and breathing is much more effective to reach a feeling of well-being and an increase in our self-esteem through practice than trying to achieve a specific result.
Take each movement to the limit of your ability, but not beyond, use your common sense and remember you must be in control at all times.
Introduce new exercises gradually, without rushing, don’t forget that Contrology, as presented in these books, is the result of a lifetime of research and for it to have sense and to reach optimal results, the book’s guidelines must be followed. Perform each exercise slowly but diligently, learning each one thoroughly before proceeding to the next one, until you can do the whole Basic System series of exercises to the smallest detail, and without having to look at the book. Doing an exercise without understanding the required conditions is ineffectual. At the beginning, it is normal to forget some small details. Even when you believe you know how to perform an exercise, there is still room for improvement if you review the instructions.
It will then be the moment to settle on doing all the Basic System series three times a week, day in, day out. When you can do this with a certain ease and flow, it will be the time to start introducing new exercises, one by one and in the proper order, no more than two new exercises per day and never doing more repetitions than indicated.
If you are a beginner, you should start on the mat, at home, for no more than fifteen minutes a day; and then gradually introduce longer mat exercises, never exercising for more than 45 or, at the most, 60 minutes.
You can check on your progress in two ways: doing a longer session on the