Sophia's Pilates Home Training

Seo-Hee Park 지음

리스컴 2021년 06월 04일 출간

작품소개

책소개

The most popular and trendy workout these days is Pilates. Pilates is a total body workout that builds muscle strengths, improves flexibility, and tones a well balanced body. It is similar with yoga in that muscle strength, endurance, and flexibility is enhanced. However, it is more dynamic to yoga, making Pilates much more fun way to workout and effective in weight-loss.
“Pilates Home Training” is a custom made home training texbook that aims to help anyone enjoy Pilates. From beginner to expert, readers can exercise at their own level and at anytime according to their life cycle.

More Scientific and Effective than Any Other Exercise

Pilates is popular among young females. Women look at fabulous people doing Pilates and wonder if they will ever be able to be think and fit like them.
Pilates is the total body workout that enhances body balance, muscle strength, and flexibility. When one practices Pilates consistently, trained muscle slims down the body, and strengthened joint and spine improves body posture. The exercise also relieves stress, and strengths cardio pulmonary function and circulatory system as well.
Pilates is a scientific and effective body training exercise devised based on modern autonomy and sports science. The origin takes place in World War II, when Joseph H. Pilates of Germany developed a workout for the hostages.
The core of Pilates is continuous contraction and relaxation of the muscle. Rather than moving the body intensely, Pilates strengthens weak muscles and joints, and improves flexibility by repeating simple movements slowly. To heighten effects of the exercise, foam roller, ring, gym ball, and bands are used as supplementary tools.

Customized Textbook for Home-Alone Workout
Generally, Pilates is considered an expensive way to exercise by many. However, Pilates is quite economical. Regardless of place and time, it is a total body workout to be enjoyed anywhere at any time.
In his book, Joseph H. Pilates, the founder of Pilates, mentioned that "Without going to the gym or using expensive instruments, one can fully enjoy the benefits of Pilates right at home".
In fact, Pilates workout was devised to extract maximum effect from minimal movement. In limited space of prison camp, bringing maximum movement of the muscle only from less exercise was key. From this research, the best body training exercise, Pilates, was born based on human anatomy and sports science. With continuous development, Pilates became the most attractive and popular exercise for females today. Both in its history and modern life style, Pilates is a workout best suited for home.
Based on Joseph H. Pilates's “Original Contrology”, “Pilates Home Training” is composed of the most essential key postures, suggesting basic and effective exercise program for those who cannot go outside for many reasons. This book will serve as a great guide for working out alone at home.
In today's trend where eating, drinking, travelling alone is popular, home-alone exercise is popular as well as it is not place, time limited. Let's start working out at home with “Pilates Home Training”,


Benefits of Pilates

？ Weight-loss
？ Balanced body
？ Trained muscles
？ Strengthened joints and spine
？ Stress relief
？ Scientific Exercise
？ Fun and exciting

목차

Prologue I Work out alone! Pilates Home Training
How to use this book
Pilates Proper Posture Check

Part 1 Pilates Daily Program
15minutes Program
30minutes Program
50minutes Program

Part 2 Pilates Home Training
Sitting
Neutral Posture
Spine Stretch Forward
Calf Stretch
Spine Twist
Saw
Teaser

Kneeling
Neutral Posture
Thigh Stretching
Kneeling Squat
Kneeling Side Leg Lift
Kneeling Side Bend

Side Lying
Neutral Posture
Clam
Side Lying Leg Lift
Inner Thigh Lift
Side Lying Kick
Long Leg Lift

Prone
Neutral Posture
Sphinx
Leg Raise
Swimming
Swan
Double Kick

All fours
Neutral Posture
Cat Stretch
Alternate Balance
Leg Kick-Back
Lunge Stretching
Leg Pull-Front

Supine
Neutral Posture
Leg Sliding
One Leg Stretch
Hundred
Roll-Up
Roll-Over
Bicycle
Rolling Back
Scissors
Shoulder Bridge
Double Leg Stretch

Standing
Neutral Posture
Standing Roll-Down
Pilates Breathing

Part 3 Props Pilates
Foam Roller Exercise
Neck Stretching
Shoulders Stretching
Upper Body Stretching
Lower Body Stretching
Back of the Body Stretching
Curl Up
Leg Raise
Single Leg Stretch
Swan
Squat

Ring Exercise
Side Stretching
Twist
Calf Stretching
Thigh Stretching
Single Leg Roll-Up
Chest Press
Bridge
Hundred
Leg Raise
Teasere

출판사 서평

15min / 30min / 50min Program
Based on Joseph Pilates's “Original Contrology”, the book is organized into 15min·30min·50min Programs. One can choose according to life cycle and expertise, and work out conveniently and comfortably.

Systemized Pilates Position
36 types of basic pilates motions are systematically categorized and organized into 7 different positions (such as Standing, Lying, Lying on the side, Kneeling, Lying on face, Crawling). One can choose among many different motions according to own style and level, and concentrate on training different body parts as needed.

Basics of Exercising, Guide to Proper Posture
The basics of pilates begins from proper posture. Before each part of the book is 'Master the Proper Pilates Posture'. This guide helps to know and familiarize oneself with good postures for proper workout.

Pilates with Props for More Effect
By using props, one can reduce resistance coming from weight bearing, and get more effective workout through bigger motions. This book introduces pilates workout using props such as foam roller and ring.

Good book size, detailed pictures and description
The size of the book is appropriate to lay it out, and it is easy to see motions and postures with the help of big pictures. The pictures of pilates motions are placed in numerical order, so it will be easy for anyone to follow. In addition, the effects cautions for each position, as well as important information are described in detail.

Pilates Videos: Just Watch and Follow
The author chose two motions from each categorized positions and filed videos for visual aids. Simple explanation and demonstration of position by the author will help beginners to start off and accurately follow the motions.

15min / 30min / 50min Program Visible on a Full-size Bromide
With a large bromide with 15min·30min·50min program, reader will be able to exercise consistently and easily without distractions.

작가정보

저자(글) Seo-Hee Park

Supermodel-turned healthcare specialist. Studied Dance in Sook-myung Womans University, and completed Physical Education PhD Program in the same University. Began Yoga and Pilates 18 years ago and personally guided American ambassador Kathleen Stephens. Currently guides celebrities, sports athelets, and dancers, and is active in diverse fields including appearances in TV programs and advertisements, writing for magazine columns, teaching in universities. Is also the author of “Sophia's Pregnancy Yoga”, and “Stretching is Enough”. These two books have been exported to China, Taiwan, and Vietnam, and are popular as bestseller books.