Περιεχόμενα
Α ΜΕΡΟΣ
- Βιογραφία του Pilates, Αρχές και Διάδοση της Μεθόδου ………………………. 1
- Βασικά Στοιχεία Ανατομικής και Λειτουργικής Ανατομικής για την Μέθοδο Pilates ……………… 4
B ΜΕΡΟΣ
ΚΕΦΑΛΑΙΟ 1 Pilates Reformer ………………………………………33
ΚΕΦΑΛΑΙΟ 2 Footwork………………………………………………….41
Footwork Ι στο Reformer: Τα Κάτω Άκρα Εκτελούν Ίδια Κίνηση ……………………………… 44
Parallel Toes ……………………………………………………………………………………………….. 45
Arches ………………………………………………………………………………………………………… 46
Parallel Heels ……………………………………………………………………………………………….. 47
Prehensile Position ………………………………………………………………………………………… 48
V Position Toes ……………………………………………………………………………………………… 49
V Position Heels ……………………………………………………………………………………………. 50
Tendon Stretch ……………………………………………………………………………………………… 51
Footwork ΙΙ στο Reformer: Τα Κάτω Άκρα Εκτελούν Διαφορετική Κίνηση …………………. 52
Single Leg Toes: Tabletop Position Point ……………………………………………………………. 53
Single Leg Heel: Tabletop Position Point …………………………………………………………… 54
Single Leg Toes: Straight Leg 45° …………………………………………………………………….. 55
Single Leg Toes: Hip Flexion …………………………………………………………………………… 56
Single Leg Toes: Bend and Stretch …………………………………………………………………… 57
Single Leg Toes: Straight Leg Under Footbar ……………………………………………………… 58
Single Leg Toes: Développé …………………………………………………………………………….. 59
Running (Prances) …………………………………………………………………………………………. 60
ΚΕΦΑΛΑΙΟ 3 Ύπτια Θέση στο Reformer …………………………61
Bend and Stretch …………………………………………………………………………………………… 62
Frog ……………………………………………………………………………………………………………. 63
Open Frog …………………………………………………………………………………………………… 64
Opening 45° …………………………………………………………………………………………………. 65
Opening 90° ………………………………………………………………………………………………… 66
Double Leg Lowers (Parallel) ……………………………………………………………………………. 67
Leg Circles …………………………………………………………………………………………………… 69
Short Spine Massage …………………………………………………………………………………….. 71
Long Spine Massage …………………………………………………………………………………….. 73
Bridge ………………………………………………………………………………………………………… 76
Bridge with Extension …………………………………………………………………………………….. 77
Shoulder Bridge (Adjusted from Mat) ………………………………………………………………… 79
Tic Toc ………………………………………………………………………………………………………… 81
Corkscrew ……………………………………………………………………………………………………. 83
Hundred Prep ……………………………………………………………………………………………….. 85
Hundred ……………………………………………………………………………………………………… 87
Coordination ………………………………………………………………………………………………… 89
Overhead …………………………………………………………………………………………………….. 91
ΚΕΦΑΛΑΙΟ 4 Knee Stretches, Core Control
και Long Stretches ……………………………………93
Knee Stretches: Round Back …………………………………………………………………………… 94
Knee Stretches: Flat Back ……………………………………………………………………………….. 95
Knee Stretches: Knees Off ………………………………………………………………………………. 96
Knee Stretches: Knees Off Single Leg ………………………………………………………………. 97
Core Control …………………………………………………………………………………………………. 98
Reverse Core Control …………………………………………………………………………………….. 99
Reverse Core Control Asymmetrical ……………………………………………………………….. 100
Back Bend ………………………………………………………………………………………………….. 101
Long Stretch ……………………………………………………………………………………………….. 103
Long Stretch Legs Crossed …………………………………………………………………………… 104
Up Stretch ………………………………………………………………………………………………….. 105
Up Stretch Single Leg …………………………………………………………………………………… 106
Elephant ……………………………………………………………………………………………………. 108
Down Stretch ……………………………………………………………………………………………… 109
Down Stretch Single Arm ……………………………………………………………………………….110
Long Back ……………………………………………………………………………………………………112
ΚΕΦΑΛΑΙΟ 5 Ασκήσεις στο Short Box …………………………. 113
Roll Down (Round Back) …………………………………………………………………………………114
Roll Down (Round Back) Αdvanced …………………………………………………………………..116
Roll Down (Flat Back) …………………………………………………………………………………….118
Side to Side ……………………………………………………………………………………………….. 120
Twist …………………………………………………………………………………………………………. 122
Roll Down (Round Back) and Twist ……………………………………………………………………124
Roll Down (Flat Back) and Twist ……………………………………………………………………… 126
Twist and Reach …………………………………………………………………………………………. 128
Around the World …………………………………………………………………………………………. 131
Climb a Tree ……………………………………………………………………………………………….. 133
Side Bend ………………………………………………………………………………………………….. 135
Mermaid ……………………………………………………………………………………………………. 137
ΚΕΦΑΛΑΙΟ 6 Stomach Massage και Ασκήσεις με Στήριξη στα Άκρα ………………………139
Stomach Massage: Round Back …………………………………………………………………….. 140
Stomach Massage: Flat Back ………………………………………………………………………… 142
Stomach Massage: Reach …………………………………………………………………………….. 144
Stomach Massage: Twist ………………………………………………………………………………. 145
Stomach Massage Variation: Full Spine Flexion with Two Hands on Footbar …………….147
Stomach Massage Variation: Full Spine Flexion with One Hand on Footbar ……………. 149
Stomach Massage Variation: Round Back with One Leg under the Footbar ……………..151
The Star Prep ……………………………………………………………………………………………… 155
The Star …………………………………………………………………………………………………….. 156
Balance Control Front ………………………………………………………………………………….. 158
Push Up …………………………………………………………………………………………………….. 159
Balance Control Back …………………………………………………………………………………… 162
ΚΕΦΑΛΑΙΟ 7 Ασκήσεις στο Long Box …………………………..165
Torso Extension …………………………………………………………………………………………… 166
Swimming ………………………………………………………………………………………………….. 167
Pulling Straps: Shoulder Extensions ……………………………………………………………….. 169
Pulling Straps: Shoulder Extensions with Locust …………………………………………………170
Pulling Straps: Shoulder Adductions (T-Pull) ………………………………………………………171
Pulling Straps: Tricep Extensions ……………………………………………………………………..172
Pulling Straps: Shoulder Press …………………………………………………………………………173
Torso Extension with Hands on Footbar …………………………………………………………….174
Breaststroke …………………………………………………………………………………………………176
Rocking (No Straps) ……………………………………………………………………………………….178
Rocking (With Straps) …………………………………………………………………………………….179
Hamstring Curls ………………………………………………………………………………………….. 180
Backstroke ………………………………………………………………………………………………… 181
Teaser 1 (No Straps) …………………………………………………………………………………….. 184
Teaser 2 (No Straps) …………………………………………………………………………………….. 186
Teaser 3 (No Straps) …………………………………………………………………………………….. 189
Glute Push ………………………………………………………………………………………………….. 192
ΚΕΦΑΛΑΙΟ 8 Ασκήσεις με Έμφαση στα Άνω Άκρα…………193
Shoulder Horizontal Abductions …………………………………………………………………….. 194
Shoulder Extensions …………………………………………………………………………………….. 195
Shoulder Adductions ……………………………………………………………………………………. 196
Arm Circles (Supine) ……………………………………………………………………………………. 197
Tricep Extensions ………………………………………………………………………………………… 199
Roll Down (Round Back) ……………………………………………………………………………….. 200
Roll Down (Round Back) and Rowing ………………………………………………………………. 201
Roll Down (Round Back) and Bicep Curls …………………………………………………………. 203
Rowing into the Sternum ……………………………………………………………………………….. 206
Rowing 90° ………………………………………………………………………………………………… 209
Roll Down (Flat Back) and Rotation …………………………………………………………………..211
Chest Expansion (Seated) ……………………………………………………………………………… 213
Chest Expansion (Κneeling) ……………………………………………………………………………214
Chest Expansion and Neck Rotation (Kneeling) …………………………………………………. 215
Thigh Stretch ………………………………………………………………………………………………..217
Shoulder External Rotations (Seated) ……………………………………………………………… 218
Shoulder External Rotations (Kneeling) …………………………………………………………… 219
Rowing (Seated) ………………………………………………………………………………………….. 220
Rowing (Κneeling) ……………………………………………………………………………………….. 221
Open Elbows (Seated) ………………………………………………………………………………….. 222
Open Elbows (Κneeling) ……………………………………………………………………………….. 223
Bicep Curls (Seated) …………………………………………………………………………………….. 224
Bicep Curls (Κneeling) ………………………………………………………………………………….. 225
Rowing from the Chest …………………………………………………………………………………. 226
Rowing from the Hips …………………………………………………………………………………… 228
Shave (Round Back) …………………………………………………………………………………….. 230
Shave (Flat Back) …………………………………………………………………………………………. 231
Hug a Tree (Seated) ……………………………………………………………………………………… 232
Hug a Tree (Κneeling) …………………………………………………………………………………… 233
Queen (Seated) …………………………………………………………………………………………… 234
Queen (Kneeling) ………………………………………………………………………………………… 235
Salute (Seated) ……………………………………………………………………………………………. 236
Salute (Kneeling) …………………………………………………………………………………………. 237
Arm Circles (Kneeling) ………………………………………………………………………………….. 238
Shoulder Internal Rotation (Seated) ………………………………………………………………….241
Shoulder Internal Rotation (Kneeling) ……………………………………………………………… 242
Shoulder External Rotation (Seated) ……………………………………………………………….. 243
Shoulder External Rotation (Kneeling) …………………………………………………………….. 244
Shoulder Horizontal Adduction (Seated) ………………………………………………………….. 245
Swakate Series: Shaving Up the Side of the Head ……………………………………………… 247
Swakate Series: Lotus Flower ………………………………………………………………………… 249
Swakate Series: Profile ………………………………………………………………………………… 251
Swakate Series: Profile Circles ………………………………………………………………………. 252
ΚΕΦΑΛΑΙΟ 9 Splits, Ασκήσεις από Όρθια Θέση και Ασκήσεις με την Κάθετη Πλατφόρμα ………..255
- Aσκήσεις από Όρθια Θέση ………………………………………………………………. 256
Front Split 1 ………………………………………………………………………………………………… 256
Front Split 2 ……………………………………………………………………………………………….. 257
Back Split 1 (Russian Split 1) ………………………………………………………………………….. 259
Back Split 2 (Russian Split 2) ………………………………………………………………………….. 261
Side Split: Abduction ……………………………………………………………………………………. 263
Side Split: Rotation ………………………………………………………………………………………. 268
Russian Squat …………………………………………………………………………………………….. 273
- Aσκήσεις με την Κάθετη Πλατφόρμα ………………………………………………… 275
Leg Press Parallel ………………………………………………………………………………………… 277
Jump Parallel ………………………………………………………………………………………………. 279
One Leg Jump …………………………………………………………………………………………….. 281
Γ ΜΕΡΟΣ
ΚΕΦΑΛΑΙΟ 10 Pilates Tower & Cadillac ………………………….283
ΚΕΦΑΛΑΙΟ 11 Footwork………………………………………………..291
Footwork I στο Tower/Cadillac: Τα Κάτω Άκρα Εκτελούν Ίδια Κίνηση ……………………… 292
Parallel Toes ………………………………………………………………………………………………. 293
V Position Toes ……………………………………………………………………………………………. 296
Open V Position Toes ……………………………………………………………………………………. 298
Tendon Stretch ……………………………………………………………………………………………. 300
Footwork II στο Tower/Cadillac: Τα Κάτω Άκρα Εκτελούν Διαφορετική Κίνηση ………… 301
Single Leg Toes: Tabletop Position Point ………………………………………………………….. 302
Single Leg Toes: Straight Leg 45°………………………………………………………………. 306
Single Leg Toes: Straight Leg 90° …………………………………………………………………… 309
Single Leg Toes: Bend and Stretch …………………………………………………………………. 310
Single Leg Toes: Développé …………………………………………………………………………….311
Running (Prances) ……………………………………………………………………………………….. 313
ΚΕΦΑΛΑΙΟ 12 Ασκήσεις με την Μπάρα (Push Τhrough Bar) ………………………………..315
Α. Με τα Ελατήρια Τοποθετημένα Ψηλά …………………………………………………316
- Από Ύπτια Θέση ………………………………………………………………………………..316
Scapula Isolation …………………………………………………………………………………………. 316
Mini Roll Up ………………………………………………………………………………………………….317
Mini Roll Up and Twist …………………………………………………………………………………… 318
Roll Up ………………………………………………………………………………………………………. 319
Roll Up and Lat Pull Down ……………………………………………………………………………… 320
Teaser 1 Prep 1 ……………………………………………………………………………………………. 322
Teaser 1 Prep 2 ……………………………………………………………………………………………. 323
Τeaser 1 …………………………………………………………………………………………………….. 324
Teaser 2 …………………………………………………………………………………………………….. 326
Teaser 3 …………………………………………………………………………………………………….. 328
Hooked Knee ………………………………………………………………………………………………. 330
Metronome ………………………………………………………………………………………………… 332
- Από Εδραία Θέση ……………………………………………………………………………. 335
Roll Down (Round Back) ……………………………………………………………………………….. 335
Roll Down (Flat Back) ……………………………………………………………………………………. 337
Roll Down (Round Back) and Twist ………………………………………………………………….. 338
Roll Down (Flat Back) and Twist ……………………………………………………………………… 340
The Saw (Push Through Bar Downwards) ………………………………………………………… 342
Reverse Monkey ………………………………………………………………………………………….. 344
Reverse Push Through …………………………………………………………………………………. 348
- Από Γονατιστή Θέση ………………………………………………………………………… 350
Cat Stretch 1 ………………………………………………………………………………………………. 350
Cat Stretch 2 ………………………………………………………………………………………………. 352
Plank …………………………………………………………………………………………………………. 355
Thigh Stretch ………………………………………………………………………………………………. 357
Bird Dog …………………………………………………………………………………………………….. 358
Anjaneyasana Type Stretch ……………………………………………………………………………. 360
- Από Πλάγια Θέση (Εδραία, Γονατιστή ή Κατάκλισης) ………………………… 361
Side Bend (Seated) ……………………………………………………………………………………… 361
Side Bend and Rotation (Seated) ……………………………………………………………………. 363
Mermaid …………………………………………………………………………………………………….. 365
Mermaid and Rotation ………………………………………………………………………………….. 366
Side Sit Up …………………………………………………………………………………………………. 368
- Από Πρηνή Θέση …………………………………………………………………………….. 369
Baby Swan …………………………………………………………………………………………………. 369
Swan …………………………………………………………………………………………………………. 371
- Από Όρθια Θέση ……………………………………………………………………………… 373
Squat ………………………………………………………………………………………………………… 373
Pistol Squat ………………………………………………………………………………………………….374
Lunge Assisted ……………………………………………………………………………………………. 376
Β. Με τα Ελατήρια Τοποθετημένα χαμηλά (από Διάφορες Θέσεις) …………. 378
Monkey ……………………………………………………………………………………………………… 378
Tower ………………………………………………………………………………………………………… 381
Tower Single Leg ………………………………………………………………………………………… 383
Hip Opener …………………………………………………………………………………………………. 386
Glute Push Toes ………………………………………………………………………………………….. 387
ΚΕΦΑΛΑΙΟ 13 Ασκήσεις με τον Άξονα (Roll Down Bar) ……389
- Από Ύπτια Θέση ………………………………………………………………………………. 390
Double Leg Pull …………………………………………………………………………………………… 390
Pelvic Tilt ……………………………………………………………………………………………………. 391
Rolling Stomach Massage …………………………………………………………………………….. 392
Bridge ………………………………………………………………………………………………………. 396
Hundred …………………………………………………………………………………………………….. 398
Hundred Prep ……………………………………………………………………………………………… 400
- Aπό Εδραία Θέση ……………………………………………………………………………. 402
Roll Down (Round Back) Prep ………………………………………………………………………… 402
Roll Down (Round Back) ……………………………………………………………………………….. 404
Roll Down (Flat Back) …………………………………………………………………………………… 406
Roll Down (Round Back) and Twist ………………………………………………………………….. 408
Roll Down (Flat Back) and Twist ……………………………………………………………………….412
Roll Down (Round Back) and Rowing ………………………………………………………………..414
Roll Down (Round Back) and Bicep Curls …………………………………………………………..418
Roll Down (Round Back) Single Arm ………………………………………………………………… 421
Roll Down (Round Back) Single Arm and Twist ………………………………………………….. 425
Roll Down (Flat Back) Single Arm and Twist ……………………………………………………… 427
Roll Down (Round Back) and Spine Arch ………………………………………………………….. 428
Rolling Like A Ball ………………………………………………………………………………………… 431
Roll Over ……………………………………………………………………………………………………. 432
- Από Γονατιστή Θέση ………………………………………………………………………… 435
Thigh Stretch ………………………………………………………………………………………………. 435
Thigh Stretch and Bicep Curls ……………………………………………………………………….. 436
Thigh Stretch and Twist 1 ………………………………………………………………………………. 438
Thigh Stretch and Twist 2 (with Rowing) …………………………………………………………… 440
Chest Expansion …………………………………………………………………………………………. 444
Rowing ………………………………………………………………………………………………………. 446
Press Down ………………………………………………………………………………………………… 448
Cat Stretch …………………………………………………………………………………………………. 450
Long Back Stretch ………………………………………………………………………………………. 454
Long Back Stretch Roll Down …………………………………………………………………………. 457
- Από Πλάγια Θέση ……………………………………………………………………………. 459
Side Sit Ups I ………………………………………………………………………………………………. 459
Side Sit Ups II ……………………………………………………………………………………………… 460
Side Sit Ups and Rotation ……………………………………………………………………………… 462
- Από Πρηνή Θέση …………………………………………………………………………….. 463
Swan …………………………………………………………………………………………………………. 463
ΚΕΦΑΛΑΙΟ 14 Ασκήσεις με τα Πόδια στις Λαβές …………….465
- Από Ύπτια Θέση (με τα Ελατήρια Τοποθετημένα Ψηλά) ……………………… 466
Bend and Stretch …………………………………………………………………………………………. 466
Frog ………………………………………………………………………………………………………….. 468
Frog to V High ……………………………………………………………………………………………… 470
Double Leg Lowers (Parallel) ………………………………………………………………………….. 473
Dolphin ………………………………………………………………………………………………………. 475
Beats …………………………………………………………………………………………………………. 477
Leg Circles …………………………………………………………………………………………………. 479
Walking ……………………………………………………………………………………………………… 482
Scissors ……………………………………………………………………………………………………. 485
Bicycle ……………………………………………………………………………………………………… 487
Bend and Stretch Single Leg ………………………………………………………………………….. 490
Single Leg Lower (Parallel) …………………………………………………………………………….. 492
One Leg Circle …………………………………………………………………………………………….. 495
Airplane …………………………………………………………………………………………………….. 498
Magician Series: Bicycle ……………………………………………………………………………….. 501
Magician Series: Walking ………………………………………………………………………………. 504
- Από Πλάγια Θέση (με τα Ελατήρια Τοποθετημένα Ψηλά) ……………………. 508
Bend and Stretch ………………………………………………………………………………………… 508
Hip Flexion (Side) …………………………………………………………………………………………..510
- Από Ύπτια θέση (με τα Ελατήρια Τοποθετημένα χαμηλά) …………………….514
Short Spine Massage …………………………………………………………………………………….514
Long Spine Massage …………………………………………………………………………………….516
Opening 45° ………………………………………………………………………………………………..518
ΚΕΦΑΛΑΙΟ 15 Ασκήσεις με τα χέρια στις Λαβές ……………..519
- Από Ύπτια Θέση ………………………………………………………………………………. 520
Tricep Extensions ………………………………………………………………………………………… 520
Shoulder Extensions …………………………………………………………………………………….. 522
Shoulder Adductions ……………………………………………………………………………………. 524
Arm Circles …………………………………………………………………………………………………. 525
Coordination ………………………………………………………………………………………………. 528
Teaser 1 …………………………………………………………………………………………………….. 530
Teaser 2 …………………………………………………………………………………………………….. 531
Teaser 3 …………………………………………………………………………………………………….. 533
- Από Εδραία Θέση ……………………………………………………………………………. 534
Rowing 90° …………………………………………………………………………………………………. 534
Rowing into the Sternum ……………………………………………………………………………….. 537
Rowing from the Chest …………………………………………………………………………………. 539
Rowing from the Hips …………………………………………………………………………………… 542
Hug a Tree ………………………………………………………………………………………………….. 544
Shave (Round Back) …………………………………………………………………………………….. 545
Shave (Flat Back) …………………………………………………………………………………………. 546
- Από Γονατιστή Θέση ………………………………………………………………………… 548
Arm Circles …………………………………………………………………………………………………. 548
Tricep Extensions ………………………………………………………………………………………… 551
Butterfly …………………………………………………………………………………………………….. 552
Chest Expansion …………………………………………………………………………………………. 554
Unilateral Chest Εxpansion ……………………………………………………………………………. 556
- Από Πλάγια Θέση ……………………………………………………………………………. 558
Swakate Series: Shaving Up the Side of the Head ……………………………………………… 558
Swakate Series: Lotus Flower ………………………………………………………………………… 559
Lotus Flower with Lateral Flexion ……………………………………………………………………. 560
Traditional Swakate ……………………………………………………………………………………… 562
Swakate Series: Profile ………………………………………………………………………………… 564
Swakate Series: Profile Circles ………………………………………………………………………. 565
Shoulder Horizontal Adduction Single
Arm (Seated) ………………………………………………………………………………………………. 568
- Από Πρηνή Θέση …………………………………………………………………………….. 569
Flying Eagle ………………………………………………………………………………………………… 569
- Από Όρθια Θέση ……………………………………………………………………………… 571
Squat ………………………………………………………………………………………………………… 571
Chest Expansion …………………………………………………………………………………………. 572
Biceps ……………………………………………………………………………………………………….. 573
Hug a Tree …………………………………………………………………………………………………..574
Arm Circles …………………………………………………………………………………………………. 575
High Punches …………………………………………………………………………………………….. 577
Butterfly …………………………………………………………………………………………………….. 579
ΚΕΦΑΛΑΙΟ 16 Σύγχρονες Προσεγγίσεις της Μεθόδου Pilates ………………………….581
- «Χαρτογράφηση» Σώματος – Μία Άσκηση του Μυαλού: Εφαρμογή με τη μέθοδο Pilates …………. 582
- Η χρήση της νοερής Απεικόνισης στην Καθοδήγηση Μαθημάτων Pilates …………………………….. 585
Βιβλιογραφία 587
Ευρετήριο 589
