Pilates or Step by Step Tai Chi

Pilates: Your Complete Guide to Mat Work and Apparatus Exercises

Author: Rael Isacowitz

Strengthen, lengthen, and sculpt your muscles with the full range of Pilates exercises. In Pilates, world-renowned Pilates expert Rael Isacowitz shows you the same repertoire that he has used to train 10 Olympians, including U.S. figure skater Sasha Cohen and diver Wendy Williams, as well as an elite group of professional instructors who work with celebrities and athletes around the world.

Starting with the foundation for all the exercises, Pilates presents an in-depth treatment of mat work, including photo illustrations and detailed breathing instruction to help you perform the movements correctly. A unique set of challenging exercise sequences allows the movements to flow in one continuous motion.

Following mat work, where most books stop entirely, Pilates just gets going. The same depth of instruction and photo illustrations are applied to the full range of Pilates apparatus:

• Reformer
• Cadillac
• Step and ladder barrels
• Magic circle
• Wunda chair
• Ped-a-pul
• Arm chair

The complete repertoire includes a customized grouping of exercises in blocks that progress from the fundamental level through the intermediate and advanced levels to challenge you at all stages of Pilates development.

With 210 exercises in all, Pilates is the most comprehensive guide available on the Pilates method. A contemporary approach to the work of Joseph Pilates, this is the one book you need in order to improve posture, muscle tone, core strength, and flexibility.

Kirkus Reports

Health & Fitness While other Pilates books cover limited apparatus, this is the first truly complete guide to Pilates technique, exercises and equipment. A thorough, well-written, and useable guide to proper Pilates practice.

Book review: The New Consumers or Project Managing E Learning

Step-by-Step Tai Chi

Author: Lam Kam Chuen

TONE YOUR BODY, RELAX YOUR MIND

Whatever your level of fitness, Step-by-Step Tai Chi offers a simple but effective program of exercise and stress reduction, based on the ancient Chinese art of Tai Chi. In addition to learning the fundamentals of Tai Chi through his carefully designed four-level program, Master Lam Kam Chuen will introduce you to Small Circle Form Tai Chi, an original method he has developed -- based on classical Tai Chi styles -- requiring a minimum of time and space.

Step-by-Step Tai Chi features:

* Detailed and easy-to-follow instruction for the basic movements of Tai Chi, plus Small Circle Form, complete with color illustrations that will guide you through every movement

* Specially selected exercises to help you build up strength, flexibility, and stamina in the muscles and joints of your upper and lower body

* Simple routines that you can perform in half an hour or less, with no previous experience, special clothing, or equipment required

* An ideal foundation if you wish to study advanced forms of Tai Chi Whether you are looking for a way to reduce stress or a new way to exercise, Step-by-Step Tai Chi will keep you fit -- inside and out.

Table of Contents:

CONTENTS

AUTHOR'S ACKNOWLEDGEMENTS ABOUT THE AUTHOR A LIFETIME'S STUDY INTRODUCTION: MOVING HARMONY

PART 1 TAI CHI FOUNDATIONS CHAPTER ONE FUNDAMENTAL MOVEMENTS EXERCISE 1: RELAXING THE NECK EXERCISE 2: LOWERING THE SHOULDERS EXERCISE 3: SHAKING THE HANDS EXERCISE 4: PAINTING THE WALL EXERCISE 5: TWO FULL MOONS EXERCISE 6: BRUSHING THE AIR EXERCISE 7: PLAYING THE ACCORDION EXERCISE 8: SWIMMING ON LAND EXERCISE 9: HIP CIRCLES EXERCISE 10: BENDING FORWARD EXERCISE 11: BENDING BACKWARD EXERCISE 12: BENDING TO THE SIDE EXERCISE 13: LOOKING BACK AT THE MOON EXERCISE 14: KNEE CIRCLES EXERCISE 15: ANKLE CIRCLES EXERCISE 16: SITTING DOWN EXERCISE 17: RISING ON YOUR TOES EXERCISE 18: LIFTING THE KNEES EXERCISE ROUTINES

CHAPTER TWO STRENGTH AND MOTION EXERCISE 19: STANDING IN THE WU CHI POSITION EXERCISE 20: POLISHING THE DESK EXERCISE 21: ROLLING THE BALLOON EXERCISE 22: TURNING THE BALLOON EXERCISE 23: OPENING THE CURTAIN EXERCISE 24: WAVING HANDS LIKE CLOUDS EXERCISE 25: SWIMMING IN DEEP WATER EXERCISE 26: SWEEPING FROM SIDE TO SIDE EXERCISE 27: BLOCKING TO THE DIAGONAL EXERCISE 28: EAGLE SPREADS ITS WINGS EXERCISE 29: BENDING FORWARD AND STRETCHING BACK EXERCISE 30: THE MARE PARTS ITS MANE EXERCISE 31: WORKING THE OAR EXERCISE 32: PUSHING THE WALL EXERCISE 33: SHOWING YOUR PALMS AND SOLES EXERCISE 34: SINGLE WHIP DOWN EXERCISE 35: MONKEY HOLDS THE WORLD EXERCISE 36: STRETCHING LIKE A CAT EXERCISE ROUTINES

CHAPTER THREE BALANCE AND MOVEMENT EXERCISE 37: HORSE RIDING STANCE EXERCISE38: SOFT STEP EXERCISE 39: STORK STEP EXERCISE 40: BOW STEP EXERCISE 41: COCKEREL STEP EXERCISE 42: SIDE STEP EXERCISE 43: TAI CHI WALK EXERCISE 44: DUCK WALK EXERCISE ROUTINES

CHAPTER FOUR WORKING WITH A PARTNER EXERCISE 45: ROWING THE BOAT EXERCISE 46: SAWING WOOD EXERCISE 47: POLISHING THE WINDOW EXERCISE 48: MOVING LIKE A WINDMILL EXERCISE ROUTINES

PART 2 THE SMALL CIRCLE FORM CHAPTER FIVE THE FORM TAI CHI STARTING HOLD THE BALL (RIGHT)

WARD OFF (LEFT)

ROLL BACK (LEFT)

PRESS (LEFT)

PUSH (LEFT)

HOLD THE BALL (LEFT)

WARD OFF (RIGHT)

ROLL BACK (RIGHT)

PRESS (RIGHT)

PUSH (RIGHT)

SINGLE WHIP (LEFT)

SINGLE WHIP (RIGHT)

BRING THE TIGER AND RETURN TO THE MOUNTAIN TAI CHI CLOSING LEARNING THE SMALL CIRCLE FORM THE MAIN MOVEMENTS

CHAPTER SIX ONE STROKE OF THE BRUSH CONNECTING THE MOVEMENTS STANDING STILL AND RELAXING BREATHING POSTURE AND GESTURE YOUR MIND AND ENERGY RESOURCES AND FURTHER READING