Wednesday, January 14, 2009

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 Authorix
Forewordx
Prefacexi
Acknowledgementsxii
Introduction1
1Why Our Bodies Need a Regular Fitness Program
The Effects of Lifestyle and Stress on the Body6
How We Establish Faulty Patterns of Movement6
Loading the Body9
The Importance of Levers10
You Can Do It!12
2Mental Control over Physical Movement
The Inevitable Aging Process16
Find Your Focus17
Developing a "Thinking Body"17
The Eight Principles of the Pilates Method21
1.Concentration21
2.Centering22
3.Breathing24
4.Control28
5.Precision29
6.Flowing Movement29
7.Isolation30
8.Routine30
3The Importance of Posture
Body Types34
Factors Influencing Posture34
What Is Correct Posture?34
The Tripod Position34
Postural Assessment35
Bad Posture and Lower-Back Pain36
Muscle Imbalances37
Identifying and Avoiding Pain38
Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale41
Body Positioning for Better Exercising43
The Exercise Formula43
Body Awareness and Posture47
The Perfect Torso Posture (PTP)48
Establishing Correct Posture48
4Making Your Pilates Workout Effective and Safe
Warm-Up and Stretching Before Your Workout56
Pointers for Safe Exercising58
The Structure of the Exercise Program58
5The Warm-Up
Exercise 1Resting Position (Baby Pose)62
Exercise 2-1Standing Roll Down63
Exercise 2-2Stamina Stretch64
Exercises 3 through 6aThe Start Stretches65
Exercise 7Spiral Stretch67
Exercise 8-1Calf Stretch68
Exercise 8-2Alternating Calf Stretches69
Exercise 9-1Hamstring Stretch: Basic70
Exercise 9-2Hamstring Stretch 271
Exercise 10Hamstring Stretch 372
Exercise 11Thigh Stretch 1: Prone73
Exercise 12Thigh Stretch 2: Standing74
Exercise 13Thigh Stretch 3: Kneeling75
6The Routine for Lower-Back Pain and Weak Aboominals
Exercise 14One-Leg Lifts: Supine78
Exercise 15Sliding Leg79
Rest Position with Knees to Chest for Exercises Done while Lying on the Back80
Position for All Exercises with Cushion80
Exercise 16Preparation with Cushions81
7The Basic Routine
Exercise 17Preparation for the Hundreds84
Exercise 18The Hundreds: Basic85
Exercise 19-1The Hundreds: Intermediate86
Exercise 19-2Percussion Breathing87
Exercise 20Single Leg Stretch88
Exercise 21Double Leg Stretch: Basic89
Exercise 22Single Leg Circles 191
Exercise 23Side to Side92
Exercise 24Stomach Stretch93
Exercise 25The Perfect Abdominal Curl (PAC)94
Exercise 26-1Ankle Weights: Outer Thigh (Abductor)96
Exercise 26-2Ankle Weights: Inner Thigh (Adductor)97
Exercise 26-3Ankle Weights: Outer Thigh Flexion (Abductor)98
Exercise 27Back of the Thigh: Hamstring/Buttocks99
Exercise 28-1Arm Weights: Position for All Supine Routines100
Exercise 28-2Opening Arms101
Exercise 28-3Alternating Arms102
Exercise 28-4Double Overhead Arms103
Exercise 28-5Arm Circles104
Exercise 29-1Arm Swings: Alternating105
Exercise 29-2Arm Swings: Chest Expansion106
Exercise 30The Pole107
8The Intermediate Routine
Exercise 31The Hundreds: Alternating Legs110
Exercise 32Coordination111
Exercise 33The Roll-Up112
Exercise 34The Roll-Over114
Exercise 35Single Leg Circles116
Exercise 36Double Leg Stretch 2: Lowering and Raising117
Exercise 37Rolling Like a Ball119
Exercise 38Crisscross120
Exercise 39Stomach Stretch: Alternating Arms and Legs121
Exercise 40Single Leg Kick122
Exercise 41Double Leg Kick123
Exercise 42-1Swan Dive 1124
Exercise 42-2Swan Dive 2125
Exercise 43Swimming126
Exercise 44Spine Rotation127
Exercise 45Spine Stretch129
Exercise 46Open Leg Rocker131
Exercise 47-1Corkscrew: Basic133
Exercise 47-2Corkscrew 1: Intermediate134
Exercise 47-3Corkscrew 2: Advanced135
Exercise 48The Saw137
Exercise 49Side Kick 1139
Exercise 50Side Leg Lifts141
Exercise 51Pelvic Curl142
Exercise 52Pelvic Lift143
Exercise 53-1Teaser 1: Basic144
Exercise 53-2Teaser 2146
Exercise 53-3Teaser 3147
Exercise 54Leg Pull Prone148
Exercise 55Leg Pull Supine149
Exercise 56Side Kick 2150
Exercise 57Boomerang151
Exercise 58Seal153
Exercise 59Control Balance154
9The Aovanced Routine
Exercise 60The Hundreds: Lower and Raise156
Exercise 61Roll-Over: Bent Legs157
Exercise 62Pendulum158
Exercise 63Neck Curl159
Exercise 64Helicopter Hundreds161
Exercise 65Jackknife162
Exercise 66Scissors164
Exercise 67Bicycle165
Exercise 68Shoulder Bridge166
Exercise 69-1Can-Can167
Exercise 69-2Can-Can Extension168
Exercise 70Hip Circles169
Exercise 71Lying Torso Stretch170
Exercise 72Stamina Stretch: Advanced171
Exercise 73Lumbar Stretch172
Exercise 74Rocking173
Exercise 75-1Twist 1174
Exercise 75-2Twist 2175
10More Chrllenging Exercises
Exercise 76Oblique Curls178
Exercise 77Wrist and Forearm Strengthener179
Exercise 78Neck Stretches180
Exercise 79Seated Spine Rotation181
Exercise 80Cushion Squeeze182
11Theraband Routines
Exercise TB 1Pointing the Foot (Plantar Flexion)184
Exercise TB 2Pointing the Toes184
Exercise TB 3Dorsiflexion of the Ankle184
Exercise TB 4Eversion of the Ankle185
Exercise TB 5Inversion of the Metatarsal Joint185
Exercise TB 6Adduction of the Inner Thigh185
Exercise TB 7Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints186
Exercise TB 8Hyperextension to Extension186
Exercise TB 9Flexion to Extension on the Back186
Exercise TB 10Prone Hyperextension to Extension186
Exercise TB 11Biceps187
Exercise TB 12Triceps187
Exercise TB 13Pectorals187
Exercise TB 14Pectorals and Deltoids187
Exercise TB 15Latissimus Dorsi188
Exercise TB 16Back188
Exercise TB 17Overhead188
Exercise TB 18Side Stretch188
12Move Yourself Out of Pain
Specific Conditions and the Exercises That Help to Relieve Them192
Increasing the Challenge: A Plan for Progressing Through the Exercises195
Studio-Based Pilates Programs199
Conclusion199
References200
Exercise Charts201

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.



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