The Complete Guide to Joseph H Pilates Techniques of Physical Conditioning or Algo mas que arroz con frijoles

The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training

Author: Allan Menezes

Pilates is enjoying a surge in popularity as more people discover the way it improves strength, muscle tone, flexibility, and stamina; relieves joint and back pain; and reduces stress. The method, created by Joseph Pilates, is based on strengthening core muscles while increasing the flexibility of the supporting muscle groups. This book details Pilates' original floor program, with newly revised descriptions and step-by-step photos of the exercises.

This new edition contains information on daily living patterns that can disrupt the body's biomechanics; back-strengthening routines for sports like golf, tennis, and racquetball; exercises for computer users - upper back, neck, and shoulder routines; more advanced versions of the original exercises; and the stamina stretch, to increase breathing capacity and support abdominals before each exercise. In addition, the book offers an introduction to the history and philosophy of the Pilates system, information specifically for athletes, a chapter addressing pain relief, and helpful illustrations and worksheets.

Table of Contents:

	About the Author	ix
	Foreword	x
	Preface	xi
	Acknowledgements	xii
	Introduction	1
1	Why Our Bodies Need a Regular Fitness Program
	The Effects of Lifestyle and Stress on the Body	6
	How We Establish Faulty Patterns of Movement	6
	Loading the Body	9
	The Importance of Levers	10
	You Can Do It!	12
2	Mental Control over Physical Movement
	The Inevitable Aging Process	16
	Find Your Focus	17
	Developing a "Thinking Body"	17
	The Eight Principles of the Pilates Method	21
1.	Concentration	21
2.	Centering	22
3.	Breathing	24
4.	Control	28
5.	Precision	29
6.	Flowing Movement	29
7.	Isolation	30
8.	Routine	30
3	The Importance of Posture
	Body Types	34
	Factors Influencing Posture	34
	What Is Correct Posture?	34
	The Tripod Position	34
	Postural Assessment	35
	Bad Posture and Lower-Back Pain	36
	Muscle Imbalances	37
	Identifying and Avoiding Pain	38
	Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale	41
	Body Positioning for Better Exercising	43
	The Exercise Formula	43
	Body Awareness and Posture	47
	The Perfect Torso Posture (PTP)	48
	Establishing Correct Posture	48
4	Making Your Pilates Workout Effective and Safe
	Warm-Up and Stretching Before Your Workout	56
	Pointers for Safe Exercising	58
	The Structure of the Exercise Program	58
5	The Warm-Up
Exercise 1	Resting Position (Baby Pose)	62
Exercise 2-1	Standing Roll Down	63
Exercise 2-2	Stamina Stretch	64
Exercises 3 through 6a	The Start Stretches	65
Exercise 7	Spiral Stretch	67
Exercise 8-1	Calf Stretch	68
Exercise 8-2	Alternating Calf Stretches	69
Exercise 9-1	Hamstring Stretch: Basic	70
Exercise 9-2	Hamstring Stretch 2	71
Exercise 10	Hamstring Stretch 3	72
Exercise 11	Thigh Stretch 1: Prone	73
Exercise 12	Thigh Stretch 2: Standing	74
Exercise 13	Thigh Stretch 3: Kneeling	75
6	The Routine for Lower-Back Pain and Weak Aboominals
Exercise 14	One-Leg Lifts: Supine	78
Exercise 15	Sliding Leg	79
	Rest Position with Knees to Chest for Exercises Done while Lying on the Back	80
	Position for All Exercises with Cushion	80
Exercise 16	Preparation with Cushions	81
7	The Basic Routine
Exercise 17	Preparation for the Hundreds	84
Exercise 18	The Hundreds: Basic	85
Exercise 19-1	The Hundreds: Intermediate	86
Exercise 19-2	Percussion Breathing	87
Exercise 20	Single Leg Stretch	88
Exercise 21	Double Leg Stretch: Basic	89
Exercise 22	Single Leg Circles 1	91
Exercise 23	Side to Side	92
Exercise 24	Stomach Stretch	93
Exercise 25	The Perfect Abdominal Curl (PAC)	94
Exercise 26-1	Ankle Weights: Outer Thigh (Abductor)	96
Exercise 26-2	Ankle Weights: Inner Thigh (Adductor)	97
Exercise 26-3	Ankle Weights: Outer Thigh Flexion (Abductor)	98
Exercise 27	Back of the Thigh: Hamstring/Buttocks	99
Exercise 28-1	Arm Weights: Position for All Supine Routines	100
Exercise 28-2	Opening Arms	101
Exercise 28-3	Alternating Arms	102
Exercise 28-4	Double Overhead Arms	103
Exercise 28-5	Arm Circles	104
Exercise 29-1	Arm Swings: Alternating	105
Exercise 29-2	Arm Swings: Chest Expansion	106
Exercise 30	The Pole	107
8	The Intermediate Routine
Exercise 31	The Hundreds: Alternating Legs	110
Exercise 32	Coordination	111
Exercise 33	The Roll-Up	112
Exercise 34	The Roll-Over	114
Exercise 35	Single Leg Circles	116
Exercise 36	Double Leg Stretch 2: Lowering and Raising	117
Exercise 37	Rolling Like a Ball	119
Exercise 38	Crisscross	120
Exercise 39	Stomach Stretch: Alternating Arms and Legs	121
Exercise 40	Single Leg Kick	122
Exercise 41	Double Leg Kick	123
Exercise 42-1	Swan Dive 1	124
Exercise 42-2	Swan Dive 2	125
Exercise 43	Swimming	126
Exercise 44	Spine Rotation	127
Exercise 45	Spine Stretch	129
Exercise 46	Open Leg Rocker	131
Exercise 47-1	Corkscrew: Basic	133
Exercise 47-2	Corkscrew 1: Intermediate	134
Exercise 47-3	Corkscrew 2: Advanced	135
Exercise 48	The Saw	137
Exercise 49	Side Kick 1	139
Exercise 50	Side Leg Lifts	141
Exercise 51	Pelvic Curl	142
Exercise 52	Pelvic Lift	143
Exercise 53-1	Teaser 1: Basic	144
Exercise 53-2	Teaser 2	146
Exercise 53-3	Teaser 3	147
Exercise 54	Leg Pull Prone	148
Exercise 55	Leg Pull Supine	149
Exercise 56	Side Kick 2	150
Exercise 57	Boomerang	151
Exercise 58	Seal	153
Exercise 59	Control Balance	154
9	The Aovanced Routine
Exercise 60	The Hundreds: Lower and Raise	156
Exercise 61	Roll-Over: Bent Legs	157
Exercise 62	Pendulum	158
Exercise 63	Neck Curl	159
Exercise 64	Helicopter Hundreds	161
Exercise 65	Jackknife	162
Exercise 66	Scissors	164
Exercise 67	Bicycle	165
Exercise 68	Shoulder Bridge	166
Exercise 69-1	Can-Can	167
Exercise 69-2	Can-Can Extension	168
Exercise 70	Hip Circles	169
Exercise 71	Lying Torso Stretch	170
Exercise 72	Stamina Stretch: Advanced	171
Exercise 73	Lumbar Stretch	172
Exercise 74	Rocking	173
Exercise 75-1	Twist 1	174
Exercise 75-2	Twist 2	175
10	More Chrllenging Exercises
Exercise 76	Oblique Curls	178
Exercise 77	Wrist and Forearm Strengthener	179
Exercise 78	Neck Stretches	180
Exercise 79	Seated Spine Rotation	181
Exercise 80	Cushion Squeeze	182
11	Theraband Routines
Exercise TB 1	Pointing the Foot (Plantar Flexion)	184
Exercise TB 2	Pointing the Toes	184
Exercise TB 3	Dorsiflexion of the Ankle	184
Exercise TB 4	Eversion of the Ankle	185
Exercise TB 5	Inversion of the Metatarsal Joint	185
Exercise TB 6	Adduction of the Inner Thigh	185
Exercise TB 7	Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints	186
Exercise TB 8	Hyperextension to Extension	186
Exercise TB 9	Flexion to Extension on the Back	186
Exercise TB 10	Prone Hyperextension to Extension	186
Exercise TB 11	Biceps	187
Exercise TB 12	Triceps	187
Exercise TB 13	Pectorals	187
Exercise TB 14	Pectorals and Deltoids	187
Exercise TB 15	Latissimus Dorsi	188
Exercise TB 16	Back	188
Exercise TB 17	Overhead	188
Exercise TB 18	Side Stretch	188
12	Move Yourself Out of Pain
	Specific Conditions and the Exercises That Help to Relieve Them	192
	Increasing the Challenge: A Plan for Progressing Through the Exercises	195
	Studio-Based Pilates Programs	199
	Conclusion	199
	References	200
	Exercise Charts	201

Interesting textbook: Bulimia or Clean Up Your Diet

Algo mas que arroz con frijoles

Author: Lorena Drago

Included are a Latin American food dictionary, advice on handling holiday meals, and how to decipher spanish food labels!

More than 10 percent of Latin Americans suffer from diabetes, yet when it comes to effectively developing meal plans that fit the savory tastes and favorite foods of Latin American cultures, diabetes educators and people who suffer from diabetes have been at a loss¿until now.

Written in Spanish and English, it features new food pyramids and menu plans specifically designed for he Latin American palate from all over the Caribbean. Beyond Beans & Rice is a long-awaited resource for dietitian and people who want to manage their diabetes but don't want to sacrifice the mainstay of their cultural identity. Whether it's paella or carne guisada, this pioneering book shows Latin Americans with diabetes how they can easily design meal plans that fit into a healthy lifestyle without giving up taste or familiar staples.

Lorena Drago, M.S., R.D., C.D.N., C.D.E, a diabetes educator and consultant for more than 20 years, is the chair of the Hispanic Latino Specialty Practice Group of ADietA.