A. How to become a qualified Pilates instructor
Pilates (copied from Pilates) was developed by Joseph H. Pilates in the early twentieth century. It was created with the purpose of awakening various potential abilities of the body, such as balance, flexibility, coordination and control of deep muscles. This exercise is suitable for people of different sports levels, especially suitable for beginners or people with weak backs. This Pilates instructor certificate course is jointly organized by the Asian Academy of Athletics and Physical Fitness Professionals (AASFP) and the American Academy of Physical Arts and Sciences International (BASI?). It is divided into three levels: basic, intermediate, and advanced. It is for those who are interested in becoming a professional general practitioner. Lati coaching people. The content of the course is from the shallower to the more advanced, which can effectively increase the training skills of personal trainers or group sports. Course content: Basic courses include Pilates mat training methods. The focus is on teaching students the basic principles and concepts of Pilates mat training methods, as well as the basic use of small equipment. In addition, it also teaches the skills needed to develop training plans for groups and individuals. Skill. After completing this stage of the course, students will be able to program and teach beginner and intermediate level mat exercises. * Pilates and BASI? training principles and training models * BASI? combination system * Postural assessment and goals and analysis of different Pilates movements * Key points and guidance techniques for Pilates mat movements * Command prompt techniques * Develop group and individual training Technical Course Structure of the Program The basic course is designed to last for 5 days (31 hours), including theory, practice and group discussions, and the examination consists of theoretical and practical examinations. Admission Qualifications AASFP Advanced Private Fitness Coach Certificate Course Student
B. What are the essentials of Pilates movements
Basic essentials of abdominal movements Lie flat on the mat with your arms stretched out Put your head above your head, clamp your ears with your arms, bend your knees, put your feet on the ground, and inhale. (Note: Close your mouth and inhale through your nose) Exhale through your mouth, sit up slowly and under control, tighten your abdomen, and keep your feet from the ground. Keep your back straight, shoulders down, and inhale. (When exhaling, the body returns to the original state, and the movement should be slow and controlled) Exhale through hip movement, relax the shoulders, straighten the lower leg, push the toes on the ground, lift the upper leg to the same height as the hip joint, and kick forward once Vibrate once. Inhale, stretch your upper leg back, tighten your buttocks, and straighten your knees. In all Pilates exercises, the concept of center is emphasized. Whether you are standing, sitting or lying down, the center of your body is the key to your balance. The central part of the body includes the waist, abdomen, hips, and buttocks. Use your centers correctly during practice to unleash their power. For example, in order to stabilize your upper body when doing side kicks, you can imagine a bowl of water on your shoulders and pelvis. All you have to do is to ensure that the water does not spill out.
C. Knowledge about Pilates
Overview of Pilates Pilates (Pilates) was invented by Joseph Pilates of Germany in 1926 A sports and fitness system created and promoted in 2001 - a static fitness exercise. Westerners have always focused on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts of the body, while Easterners focus on breathing and mind concentration training, such as yoga and Tai Chi. Pilates draws on Eastern and Western cultures and is compatible with relevant physiological and psychological research results. Initially, Pilates was only used in two major areas, namely muscle training by professional dance groups and recovery of body function and muscle strength for patients in medical rehabilitation institutions. Introduction With the development of modern society, Pilates (Pilates) has continued to make some humanized improvements, incorporating some concepts of yoga, Tai Chi, ballet body shape, and personalized content from coaches. The training method of Pilates is to follow Using the movement principles of body weight, multiple reps, light weight and meditation, the breathing method during training is nose inhalation and mouth exhalation. It is a kind of external training for muscle shape, joints, etc. Its training purpose is to change the human muscle function so as to Improve the functions of the human spine and lumbar spine. [Edit this paragraph] History of Pilates Pilates is a course that soothes the muscles throughout the body and improves the body's trunk control. Its origins can be traced back to the concentration camps during the 1914 war.
Pilates (pilates) is a unique and magical combination exercise system therapy with more than 80 years of history. It is named after its founder (Joseph H.pilates) Mr. Joseph Pilates.
Mr. Pilates was born in Germany in 1880. He was frail and sickly since he was a child. He later determined to strengthen his body and studied various sports therapies. At the age of 14, his body was strong enough to be an anatomy. Model in the picture! After that, he gradually formed a systematic exercise therapy through practice.
In 1912, he moved to England at the age of 32. During World War I, Pilates’ unique and effective exercise therapy attracted public attention for helping a large number of prisoners recover!
In 1926, the 46-year-old Pilates (pilates) immigrated to New York, the United States, and met his nurse fiancée Clara on the ship to the United States; on Eighth Avenue in New York, Pilates (pilates) The couple established The Pilates studio to provide targeted exercise therapy training for famous dancers, actors, and athletes. Due to its remarkable results, it became well-known in the United States, and later gradually gained recognition from countries and all walks of life around the world. and affirmation.
Until about 1960, the 80-year-old Mr. Pilates and his wife still ran the studio by teaching in person. Today, the studio is still run at the original location by his main student, Ms. Romana Kryzanowska. !
In 1967, Mr. Pilates passed away at the age of 87.
“The first requirement for happiness is physical health. Our understanding of physical health is to achieve and maintain the unity of the body and a sound mind, to have abundant natural movement ability, and to happily and calmly complete the many tasks in daily life. The mission.” Joseph Pilates wrote the above passage in 1945, which fully demonstrates the true meaning of Pilates.
Nowadays, Pilates has evolved into a noun that refers to all classes that use Joseph Pilates movements to exercise. The class can be a group fitness class or a trainer to correct a specific injury or muscle insufficiency. Personal training classes for balance or other physical issues. Pilates group fitness classes are specially designed for people who work in offices. Their muscle development is imbalanced due to long hours of working in front of desks and computers. This class mainly targets abdominal muscles, hip muscles, shoulders, back, etc. Muscle training of parts. Regular Pilates exercises can correct body posture, relax the waist and neck, solve shoulder problems, and tighten loose muscles in the arms and abdomen. Many professional athletes now also use Pilates exercises to avoid sports injuries. [Edit this paragraph] Features of Pilates: Exercise does not mean sweating all over the face. In today's world where aerobic exercise is advocated, gentle and graceful movements are more conducive to the consumption of excess fat, just like Pilates.
Pilates is one of the most popular and fashionable fitness programs at present. You can feel the Pilates atmosphere in full swing in major fitness centers. Its prosperity today may be attributed to its founder-Joseph Pilates, from whom Pilates got its name. He was a frail and sickly man. For the sake of health, he gradually integrated Eastern and Western health methods, such as yoga, Tai Chi, etc., and combined them with some movements of his own design, which gradually formed today's Pilates.
The biggest feature of Pilates is that it is simple and easy to learn. Not only does the movement be gentle, but it can also be used to exercise the arms, chest and shoulders in a purposeful manner, while also enhancing the flexibility of the body. Moreover, this sport is not restricted by the location of the activity. It can be practiced in a professional gym or in the living room.
1. Pilates is a combination of Eastern and Western sports concepts
Westerners have always focused on training the body’s muscle capabilities, such as waist, abdomen, and back. , chest, etc.; while Easterners focus on breathing and mind concentration training, meditation, yoga and Tai Chi are good examples. Pilates combines the flexibility of the East and the fortitude of the West into one. Its movements are slow and clear, and each posture must be coordinated with the breath, so Pilates is suitable for any age, especially those who lack People who exercise, need to be exposed to computers for a long time, and people who work 9 to 5 jobs. Stretching and lengthening are also one of the most important exercises in Pilates. The special feature is that the muscles will not become thicker after exercise. By strengthening the core parts of the body (waist and abdominal muscles, including the transversus abdominis, internal obliques, The exercise of the external oblique muscles, rectus abdominis, and erector spinae muscles makes the spine soft and flexible. Therefore, Pilates exercise not only improves the body lines, but also has a very good effect on correcting the neck and spinal cord.
2. Bodhisattva is safe
Its movement speed is relatively gentle, it is a static movement, and it will hardly cause damage to joints and muscles. At the same time, the action arrangement that combines movement and stillness allows the body to be both tense and relaxed, and has both pace changes and meditation adjustments. This makes it easier for exercisers to control their bodies and reduces the negative effects caused by incorrect postures. Pilates gives your body a comprehensive workout with the help of very simple equipment. As long as you have a quiet space and a soft carpet, you can practice and achieve the perfect integration of body and mind.
3. Pilates emphasizes the control process during rest
This allows the trainer to enhance muscle strength without increasing muscle size. Pilates' light equipment exercises follow the principle of small weight and high repetitions, making the muscles full of elasticity without making the muscles too prominent. Its exercise intensity is not particularly high, but it pays attention to control, stretching and breathing, and has a very good effect on shaping the waist, abdomen, buttocks and other key parts of women. This is more suitable for women’s requirements for physical beauty in real life.
In China, Bodhisattva has quietly entered people's lives. Corresponding courses have been opened in various gyms and a certain size of group has been formed.
The star power of Pilates
Asian little queen Elva Hsiao is an enthusiast of this fitness method.
Elva and Pilates became acquainted in 2005. When she first came into contact with Pilates, she was deeply impressed by this simple and easy-to-do but very effective exercise for muscle strength training. When she first started practicing, Elva did Pilates for half an hour every day before going to bed. She lost 3 kilograms in 14 days. From then on, Elva fell in love with Pilates. Since Elva has been successful in practicing Pilates diligently, she is now preparing a book about Pilates. Among the many Pilates moves, Elva will recommend to everyone those moves that she has personally practiced with remarkable results, and share with everyone the benefits of Pilates. pleasure.
Some big Hollywood stars, such as Madonna, have performed Pilates exercises to restore their body shape after childbirth, and have achieved amazing slimming effects. Others, such as Jennifer Lopez, Sharon Stone, Julia... Roberts and others also rely on their unremitting Pilates fitness to maintain impressive figures. The huge star effect has also caused the popularity index of Pilates to rise sharply, setting off a craze for practicing Pilates around the world.
Stretch your muscle lines
The main function of practicing other exercises in the gym may be to exercise your heart and lungs. Bodhisattva directly stretches your muscles, so it will make you feel better during exercise. Awkward and uncomfortable.
You want it to go left but it goes to the right, you want it to go up and it goes down, you want to inhale and it goes exhalation, all kinds of incredible postures are designed to strengthen your coordination and mobilize muscles that you may have never mobilized in your life. If you feel that a certain posture is not so ugly or uncomfortable and is quite enjoyable to do, it goes without saying that you are definitely doing it wrong.
Combination of hard and soft exercise
A big reason why Bodhisattva has become popular recently is that it is not restricted by the venue and can be practiced even on the floor with a mat. It is a bit like yoga in comparison. It is more outstanding in combining Chinese and Western methods. It not only incorporates the "hardness" of Westerners, which focuses on the training of body muscles and functions, but also the "softness" of Easterners, which emphasizes the unity of body and mind during practice. , every posture must be coordinated with breathing.
Bodhi can not only improve the external appearance of the human body, but in fact, it also has special effects in treating some diseases. For example: body swelling, back pain, constipation, fatigue, varicose veins, etc.
Relax while stretching and breathing
Most people who sit in offices have fat around their waists, and Bodhi is a very targeted exercise. No matter what, your muscles should be tense, your legs should be stretched as far as possible, and your breathing should be coordinated. Imagine your head is reaching the ceiling. In the beautiful music, the fitness instructor is guiding you to practice. There is no pressure, no irritability. In this environment, you will indeed feel like a person who is detached from everything, only intoxicated in exercise.
You can get the following benefits by doing Pilates:
A healthy, supple back
Pilates can give your spine more strength Support, creating more space between your spine. Not only does this extra space make you look slimmer, it also allows you more flexibility, transforming your spine from a rigid stick into a string of pearls. This new soft spine can help you avoid degenerative spinal problems, such as slipping hazards. It can also help you move more gracefully and easily.
Gentle Training
If you are out of shape, Pilates can be easily added to any body-building plan. Pilates will not bring any pressure to your joints, nor will it cause any damage to the cartilage and ligaments around your joints, especially your knee joints and your shoulder joints. It will make your muscles more coordinated and draw your attention back to your inner self. Recovery from Pilates is quick and it's more like going to a physical therapy session. In fact, unlike other exercises, you can safely do it every day without worrying about putting undue stress on your muscles and joints. However, to achieve the benefits of exercise, you only need to do Pilates three times a week. But you have to be consistent, that's the key.
Improve your mental outlook and increase energy
Pilates can promote your emotional well-being. Smooth, steady movements can calm your mind and relieve your mental stress. When you lengthen and strengthen your muscles, it can help promote the operation of your circulatory system and eliminate your tension. Every movement will leave you feeling calm, coordinated and energized. Focus on driving away your stress and you will gain physical and mental health.
Better balance and coordination
In your 40s and 50s, your balance deteriorates as your muscles atrophy and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the tiny, deep muscles that help maintain your body's stability, while making your spine more supple and stronger.
Reduces Pain and Stiffness
If you suffer from osteoarthritis pain, you may find that lengthening your body by doing Pilates reduces your pain. Proper exercise is crucial in treating arthritis because it increases your flexibility through stretching exercises and reduces your pain and fatigue.
Stretching causes nutrients to flow to your muscles and tendons, which keep your muscles healthy and minimize your likelihood of injury. Pilates also promotes the production of joint lubricants, which can relax the muscles in your legs, back, neck and shoulders, relieving pain and tightness.
Quickly return to your pre-pregnancy body shape
Many female friends ask me why my belly is still so flat after giving birth to two children. This doesn't take long, but you need to do some exercise regularly and you will see results. Muscles have a good memory, you only need a little exercise and they will fall back into shape. [Edit this paragraph] Six Principles of Pilates 1. Concentration
While doing Pilates, you are thinking about what to buy later, where to go to happy hour tonight, and what programs to watch on TV. You won't get any results from your practice. You just look around at the handsome men and women who are attending class with you. If you don't pay attention, you may even hurt yourself.
Only concentration can connect the mind and body and feel the subtle differences of each movement. Using concentration, postures are constantly adjusted and improved, reducing damage and improving control and fluency. Have you heard the saying "Focused people are the most beautiful"? If you want your Pilates to look good, just focus on it.
2 Control
The "control" of Pilates is "from the inside to the outside". Too esoteric? Not at all.
Concentration combined with breathing creates great control. Each move requires the use of control at the beginning. When the body reaches a certain position, it must be maintained with control. Over time, the muscles will be strengthened and stretched, and the body shape will become more and more beautiful.
When doing Pilates, you will find that it is not enough to just use large and main muscles such as thigh muscles; you have to awaken deep and small muscles that are usually ignored before you can control your movements. .
Strengthen from the inside out, those soft inner thighs that you thought you couldn’t control consciously, the fat arms that tremble when you serve lemon tea, and the pigs hanging on your pants. Belly meat will suddenly be recruited into the battlefield.
When you take control of your body, you also take control of yourself.
3 Axis Centering
Imagine that your shoulders and the ends of your pelvis are the four corners of a box. Pilates focuses on strengthening this box. Many people's "pivot boxes" are weak, or as if someone had punched them in the middle, or they have become crooked and S-shaped. Pilates emphasizes the use of "deep abdominal muscles", consciously contracting the muscles in the body axis, correcting and maintaining its strength.
Protruding hands and thighs thicker than the waist do not mean that the body is strong; on the contrary, large and old muscles all over the body only give people a sense of clumsiness. In fact, the starting point of every movement is the pelvis and trunk. By strengthening this axis, you can control your limbs more freely, and even the way you walk will be different.
4 Breathing
When we focus, we unconsciously hold our breath. In fact, this will only make us more nervous and reduce our flexibility and responsiveness. Breathing is very important for any exercise, especially doing Pilates with correct breathing can stimulate your abdominal muscles and make your movements smooth. Inhale to help you adjust your body's posture. When you exhale, you will find that your spine can stretch a little further and your muscles can lengthen a little more, reaching a range of motion you have never reached before.
Using correct and deep breathing, you can also discharge the waste trapped in the body and release the stress in your heart.
In the next chapter "Basic Skills of Pilates", Maggie will teach you Pilates' breathing method.
5 Precision
When I went to the fitness room, I found a group of enthusiasts. Most of them were girls in their teens and twenties who clamored to keep fit. They did enough exercises in a week. I exercised for seven days, took boxing classes, weightlifting classes, and rhythm classes, and worked hard enough. Almost a year later, they have not lost an inch of fat and have not developed any muscles.
The problem is that they do whatever exercises they do casually. They hang their hands on their waists when punching and refuse to even bend their legs when squatting. When you think a certain move is easy and easy, you are definitely doing it wrong.
Pilates emphasizes accuracy. The leg lift reaches 90 degrees and 990 degrees. If the angle is too large, the muscles cannot be loaded and the muscles will be injured. If the angle is too small, the effect will not be achieved at all. To be accurate, you must bring your thoughts to the movement and concentrate on constantly making seat adjustments. It is these subtle differences that will give you a completely different feeling.
6 Smooth Flow
The speed should be even, and do not throw your limbs randomly into a certain position. Movements also need to be smooth. If you imagine yourself dancing and completing a jump, you won't freeze like a robot after twisting your waist, right? Most yoga requires you to maintain a certain posture for a long time, while Pilates rarely requires you to "freeze."
Being fluent is not easy at all. Fluency does not mean speed, but continuity. When you strive to make your movements graceful, you will naturally apply the concentration, control, pivot, breathing, and accuracy mentioned above.
When you achieve smooth movements, you will like Pilates even more. Because when Pilates are done well, they look really pleasing to the eye!
There are so many benefits of doing Pilates: tightening the buttocks, tightening the abdomen, slender body shape, reducing low back pain, improving sex life (don’t be impatient, I will elaborate on this later), increasing softness and balance... ...People who usually complain that they are too busy and refuse to exercise, for these benefits, watch half an hour less TV at home, and you will quickly see changes.
For those who already exercise regularly, Pilates will improve your performance in other sports and can also be used as physical therapy to reduce sports injuries.
If you hate zipping up your pants, you have to inhale vigorously, you are tired of back pain, and you want to look better in your clothes. You are not trying to lose weight or get a bone pump in Shenzhen, but you are trying to change. your body. What Pilates can do is let you take back control of your body.
D. As a beginner of Pilates, how should you practice
Before practicing martial arts, you must first learn Zama. Pilates also has its basic skills. But don't worry, you don't need to spend three months learning the basics first, you just need to read them carefully and then put them into your Pilates exercises so that you can get the maximum effect from your workout.
To achieve good axial stability, you need to contract your pelvic floor muscles while simultaneously pulling in your lower abdomen to activate the deep transverse abdominal muscles. The pelvic floor muscles are located at the bottom of the pelvic cavity (see Figure 1), while the transverse abdominal muscles are the inner band surrounding the lower abdomen and waist. To activate your pelvic floor muscles, tighten your pelvic floor inward and upward, feeling a bit like urinary tolerance. As you slowly tighten your pelvic floor muscles, the multifidus (hard to feel) and transversus abdominis contract simultaneously. Continued tightening of the lower abdomen needs to extend upward and inward into the spine (see figure b). Do not shrink as much as possible, reaching 30-40% of the total tightening force is the standard strength of the cohesive shaft.
E. How to organize a 60-minute traditional Pilates class
There is one online: Fat Burning Pilates. .
F. Regarding the process of Pilates
There is also a short breathing exercise and warm-up before Pilates class, and there is no rest after that, but the practice usually lasts for an hour. After the meeting, everyone was very tired, but the instructor still asked everyone to take a short break to relieve fatigue. Pilates originated from yoga, so many people will say that Pilates is very similar to yoga! Pratt is the best practice method that combines Chinese and Western practices. Easterners pay great attention to inner breathing, while Westerners focus on muscle training. It combines movement and stillness. It is very suitable for people working at desks and women recovering after childbirth! Haha, while reducing fat, it is also important to tighten loose skin. Therefore, Pilates can create for you. Although yoga is good, shaping Pilates is even better!
G. Which Pilates course is better
About KX Dynamic Pilates
KX Dynamic Pilates by Aaron Smith Founded in 2010. The K of KX comes from the Japanese Kaizen, which means improvement and comes from experience, so KX expresses a spirit of continuous improvement and enterprising. KX Dynamic Pilates combines traditional Pilates elements with popular today's functional training movements. It uses specially designed improved Pilates equipment and popular and exciting music to transform Pilates exercises into fashionable, interesting and effective ones. An inspiring, lesson-by-lesson experience.
Once KX Pilates was launched, it captured the hearts of a large number of Pilates and fitness enthusiasts with its 50-minute high-intensity training that mobilizes the whole body and consumes no less than 400 calories.
Shanghai Fitness signed a strategic cooperation agreement with the world's top physical fitness education institution, the International Fitness Professionals Training Academy (IPTFA), and became the designated representative of Australia's popular KX Dynamic Pilates in China training base, and introduced 14 BB-KXF Pilates beds customized for KX by BalancedBody, the world's number one Pilates equipment manufacturer. The two parties will carry out in-depth cooperation to jointly create excellent instructors who can be in line with international standards and are proficient in using the most advanced Pilates equipment.
The world's No. 1 dynamic Pilates brand
As the world's No. 1 dynamic Pilates brand, KX now has more than 120 stores around the world and more than 600 training instructors. From 2017 to 2019, KX has continuously won the Australian Entrepreneurship and Innovation Brand Award, and founder Aaron Smith has also won multiple Entrepreneurship and Innovation Awards in the fitness industry.
H. A Pilates class lasts about a few ***, it is better to maintain a few breaths
Four are better:
1. Warm up the abdomen Including 4 movements for the upper abdomen
2. 4 movements for the lower abdomen and 2 movements for the whole abdomen
3. 4 upper and lower abdominal movements and 2 total movements on the back
4. Sideways Answer 4 on the left, answer 4 on the right, end of stretching
I. A Pilates class is about a few ***, which is better
Four is better:
1. Warm up the abdomen, including 4 movements for the upper abdomen
2. 4 movements for the lower abdomen and 2 movements for the whole abdomen
3. Return the back 4 times up, 4 times down, and 2 times
p>4. Sideways, left side 4, right side 4, end of stretch
J. What are the principles of Pilates movement arrangement?
Adjust your breathing first, and then start with simple steps. When entering the complex, start from the core muscles, then the hips, legs, or upper limbs. There should be stretching and relaxing movements in the middle of each group