第四章 Pilates Infused Core1.docVIP

Pilates Infused Core 普拉提之躯干可心训练 Presented by Henlen Vanderburg 2005 IDEA Instructor of Year 2006/1996 Can Fit Pro Instructor of the Year 1996 IDEA Fitness Director of the Year Introduction介绍 This creative program combines the movements from the world of Pilates matwork With traditional fitness core strengthening and stability exercises .Learn the In-depth cueing techniques ,increase body awareness ,breathing techniques And functional core training .Come away with new and innovative ways to Train and cue exercises for the core 这节富于创造力的课程将普拉提垫上训练和传统体适能躯干可心力量和稳定训练结合在一切.学习深度提示技巧,提高身体注意力,呼吸技巧和功能性躯干核心训练.来通过这个新的和革新的方式来训练和指导躯干核心训练吧. Pilates was created by Joseph Pilates and is a system of training that incorporates a high degree of mental focus on the execution and control of an integrated sequence of movements. 普拉提是约瑟夫. 普拉提创造的,是一个在进行训练时要融合高度精神注意,并且控制完整的动作顺序的训练系统. Pilates training principles include: 普拉提的训练原则包括: Concentration 集中 Control控制 Center 中心 Fluidity 流畅 Precision 精确 Breath 呼吸 Principles of Pilates Infused Core 普拉提融入躯干核心的原则 Breath 呼吸 Pelvic placement 骨盆位置 Ribcage placement 肋骨位置 Scapular placement 肩胛骨位置 Head placement 头部位置 Abdominal Musculature Function: 腹部肌肉功能 The abdominal muscles’ primary function is to stabilize the lumbar spine and initiate movement through it. The abdominal muscles regulate motion relative to the pelvis and thorax. 腹部肌肉主要的功能是稳定腰椎和通过腹肌产生活动。腹部肌肉相对控制骨盆和胸部的活动 Primary action: 主要活动： Rectus abdominis: initiate flexion of the vertebral column or tilt the pelvis posterior bringing the thorax and pelvis toward each other 腹直肌：产生脊柱屈曲或骨盆前倾，将胸骨和骨盆相互靠拢 External obliques: divided into anterior fibers and lateral fibers. The anterior and lateral fibers work with the rectus abdominis and internal obliques to flex the spine. Unilaterally, the anterior fibers rotate the spine and lateral fibers laterally flex the spine 腹外斜肌：可以分为前面和侧面的肌纤维。前面和侧面的肌纤维与腹直肌、腹内斜肌一起使脊柱屈曲。单侧前面的肌纤维使脊柱旋转，侧面的肌纤维使躯干侧屈。 Internal oblique: work with the rectus abdominis and external obl