現在您可以在家中練習

Now you can try Pilates at home (Tunsday, January 11,2000)

First-ever manual explains the principles and philosophy behind the fitness method taking Hollywood by storm

The Pilates Method of Body Conditioning By Sean P. Gallagher and Romana Kryzanowska Bainbridge Books, Philadelphia, 1999 BY MARGE C. ENRIQUEZ

SINCE it became known outside of the dance world, Pilates (pronounced pi-lah-teez) has gained tremendous popularity worldwide.

The man behind the fitoers method, Joseph Hubertus Pilates (1880- 1967), got into a sports sports and fitness ess regimen because he was a sickly REVIEW child. The German national became a boxer and circus performer. In Britain, be was a self-defense trainer of English delectives. During World War I, he was considered an enemy alien and stayed with other Germans at a camp in Lancaster. He trained other internees in physical fitness.

He wat acknowledged for his exercise regimen when none of the inmates died of an influenza epidemic in 1918. After the war, he returned to his native Germany to drill the police force. In 1926, he migrated to the United States. He and his wife, Clara, established the Pilates Studio in New York City.

Stringent standards

Pilates method entailed concentration and controlled movements. It focused on the importance of developing the midsection, the lower back and the gluteus, which he called the Powerhouse muscles. The program was popular in the dance world, both for strengthening and rehabilitation.

It's not just the 20th century's greatest choreographer George Balanchine and modern dance pioneer Martha Graham or dancers turned-actors Madonna, Patrick Swayze and Bebe Neuwirth who got hooked on Pilates. Today, Pilates has become a regimen for such celebrities as Leonardo DiCaprio, Gregory Peck, Jessica Lange, Glenn Close, Julia Roberts, Sharon Stone, Uma Thurman, Terence Stamp, Sigourney Weaver, Joan Collins, Britt Ekland, Tracy Ullman and the San Francisco 49ers.

One reason it is effective is that the program is taught by a certified Pilates instructor who has undergone rigid training under such master teachers as Romana Kryzanowska.

The requirements are stringent. One must complete 70 hours of the exercise program, undergo several exams and complete 500 hours or six months of in the Pilates Studio Certifying Center.

To maintain the program's integrity, the Pilates Studio raises its standards for its instructors because there are so many instructors who teach Pilates. There have been many books and videos also based on the Pilates Method.

Contrology movements

Sean Gallagher, founder of the chain of Pilates Studios, and Kryzanowska, the official instructor of the method worldwide, have produced the first-ever manual, "The Pilates Method of Body Conditioning Kryzanowska is the only living disciple of Joseph Pilates. If you want to know more about the real McCoy, the book explains the principles and the philosophy behind the method which Pilates called contrology.

"Contrology movements are designed to exercise to its full extension every single bundle. in the 800 voluntary muscle-moters ench of us has been given to alter ourselves. In fact, the every essence of Contrologic philosophy is that each brain cell is trained to cooperate with others," says Pilates.

His method combines the breathing. centering and limberness of the Oriental approach and the Western method of building muscle tone and strength.

Dancers and athletes prefer Pilates because it strengthens the weaker muscles and corrects imbalances specific to your body.

To me, after doing Pilates for a year, it has redefined my notion of the ideal body. We are conditioned to believe that having a beautiful. body is either looking like a bag of bones or having a Coca-Cola figure. Never mind if the person can't band forward, has two left feet and is breathless after walking three flights of stairs.

The ideal Pilates body is strong, flexible and well-coordinated.

Basic programs

The book gives basic programs that with the Pilates home apparatus such as the Mat, the Springs, the Barrel, the Magic Circle, the Wall, the Chair and the Performer. There are some exercises for pregnant women who have already been doing Pilates, for senior citizens.

The Mat provides the basic foundation of the Pilates program as it strengthens the Powerhouse muscles. It is also the most challenging because you fight against gravity and have no other support. You have to rely on your own strength. You can get a copy of this book from Cecile Sicaagen-Ibarrola (tel. 895-4465), the only Instructor certified by the Pilates Studio. Warning. The waiting list to get a session with her is long.

As a Christmas present from a friend, we received two booklets, "Pilates Through the Day: The Morning Energizer" and "The Evening Relaxer." Published by Pan Books, it is written by British authors-fitness expert Lynne Robinson, ex-modern dancer Gordon Thompson and Alexander Technique teacher Helge Fischer.

The authors are proponents of Body Control-the Pilates Way.

It's interesting to make a comparison. In "The Pilates Method manual, American author Gallagher and Romanian émigré Kryzanowska cite the Six Basic Principles of the Pilates Method of Body Conditioning: concentration, control, centering, flowing movement, precision and breathing.

"Flowing movement," says Kyrzanowska means "flowing motion outward from a strong center"

Before exercising, the authors stress the importance of relaxation (not to tense up), keeping the distance between the stomach and the back to be as small as possible; pressing the back strongly against the mat, squeezing the buttocks and rolling down the vertebrae.

The British edition claims there are eight basic principles: relaxation, concentration, alignment, breathing, coordination, centring (from the British root word "centre." it is spelled without the second "e"), flowing movements and stamina Because of the importance given to the "centre," there are diagrams illustrating the right and wrong alignment of the pelvis.

The book also teaches the Pilates breathing method. You breathe into the lower rib cage and back to expand the lung capacity. The booklets present a program for morning and evening. A few of the core exercises are based on the method, but most of them are simplifications of Pilates exercises

1) POSITION of the pelvis and spine as Pilates Through the Day"

2) SEPTUAGENARIAN Romana Kryzanowska doing the "walking" exercise in the Barrel

3) PILATES doing the "teaser" exercise at age 77

4) JOSEPH Pilates at age 57. No flab, no balding pate, no white hair

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現在您可以在家中練習

首本手冊解釋了席捲好萊塢的健身方法背後的原則和哲學

自從普拉提（發音為pi-lah-teez）在舞蹈界之外為人所知以來，它已在世界範圍內獲得了極大的歡迎。

健身方法的創始人約瑟夫·胡貝圖斯·普拉提 (1880-1967) 因為小時候體弱多病，所以開始了體育運動和健身養生法。這位德國人成為了一名拳擊手和馬戲團演員。在英國，他曾擔任英國偵探的自衛訓練師。第一次世界大戰期間，他被視為敵國僑民，與其他德國人住在蘭開斯特的一個營地。他對其他被拘留者進行體能訓練。

1918 年，一場流感流行，沒有一名囚犯死亡，他的鍛鍊習慣得到了認可。 1926年，他移居美國。他和妻子克拉拉在紐約市創立了普拉提工作室。

嚴格的標準

普拉提方法需要集中註意力並控制動作。它強調了鍛鍊腹部、下背部和臀大肌的重要性，他將這些肌肉稱為動力肌肉。這個項目在舞蹈界很受歡迎，既可以用於強化訓練，也可以用於復健訓練。

迷上普拉提的不只有 20 世紀最偉大的編舞家喬治·巴蘭欽 (George Balanchine)、現代舞蹈先驅瑪莎·格雷厄姆 (Martha Graham)，或是舞蹈家轉型演員麥當娜、帕特里克·斯威茲 (Patrick Swayze) 和碧比·諾維爾特 (Bebe Neuwirth)。如今，普拉提已經成為萊昂納多·迪卡普里奧、格里高利·派克、傑西卡·蘭格、格倫·克洛斯、朱莉婭·羅伯茨、莎朗·斯通、烏瑪·瑟曼、特倫斯·斯坦普、西格妮·韋弗、瓊·柯林斯、布里特·羅伯茨、崔西·厄爾曼以及舊金山 49 人隊等明星的日常鍛煉方式。

課程之所以有效，原因之一是該課程是由經過認證的普拉提教練授課，該教練曾在 Romana Kryzanowska 等名師的指導下接受過嚴格的訓練。

要求非常嚴格。必須完成 70 小時的運動計劃，接受幾項考試，並在普拉提工作室認證中心完成 500 小時或 6 個月的培訓。

為了保持專案的完整性，普拉提工作室提高了對教練的標準，因為教授普拉提的教練有很多。已經有許多基於普拉提方法的書籍和影片。

控制運動

普拉提工作室連鎖店的創始人 Sean Gallagher 和該方法的全球官方講師 Kryzanowska 共同編寫了有史以來第一本手冊《普拉提身體調節方法》。

「控制運動旨在充分鍛鍊我們每個人的 800 個隨意肌肉運動，以改變我們自己。事實上，控制哲學的本質就是訓練每個腦細胞與其他細胞合作，」普拉提說。

他的方法結合了呼吸。東方方法的集中和靈活性以及西方增強肌肉張力和力量的方法。

舞者和運動員更喜歡普拉提，因為它可以增強較弱的肌肉並糾正身體特有的不平衡。

對我來說，在練習普拉提一年後，它重新定義了我對理想身材的概念。我們習慣於相信擁有美麗。身材要麼看起來像個瘦骨嶙峋的人，要麼擁有可口可樂般的身材。如果一個人無法向前邁進、行動不便、走三層樓梯就氣喘吁籲，那就不要介意了。

理想的普拉提身體是強健、靈活且協調的。

基本程式

本書提供了使用普拉提家用器材（例如墊子、彈簧、桶子、魔術圈、牆壁、椅子和表演者）的基本程序。有一些練習適合已經開始練習普拉提的孕婦和老年人。

墊子為普拉提項目提供了基本基礎，因為它可以增強力量肌肉。這也是最具挑戰性的，因為你要與重力作鬥爭，並且沒有其他支撐。你必須依靠自己的力量。您可以從 Cecile Sicaagen-Ibarrola（電話：895-4465）那裡獲得這本書的副本，她是唯一獲得普拉提工作室認證的教練。警告。等待與她會面的名單很長。

作為朋友送的聖誕禮物，我們收到了兩本小冊子，「全天普拉提：早晨活力劑」和「晚間放鬆劑」。該書由 Pan Books 出版，作者是英國作家——健身專家 Lynne Robinson、前現代舞者 Gordon Thompson 和亞歷山大技巧教師 Helge Fischer。

作者是身體控制－普拉提方式的支持者。

進行比較很有趣。在《普拉提方法手冊》中，美國作家加拉格爾和羅馬尼亞流亡者克里扎諾夫斯卡列舉了普拉提身體調節方法的六大基本原則：集中註意力、控制力、定心、流暢動作、精準性和呼吸。

Kyrzanowska 表示，“流動的運動”是指“從強大的中心向外流動的運動”

在運動之前，作者強調放鬆的重要性（不要緊張），保持腹部和背部之間的距離盡可能小；用力將背部壓在墊子上，擠壓臀部並沿著脊椎向下滾動。

英國版聲稱有八個基本原則：放鬆，集中，調整，呼吸，協調，定心（來自英國詞根“centre”，拼寫時沒有第二個“e”），流暢的動作和耐力。

本書也教導普拉提呼吸方法。你將空氣吸入下肋骨並返回以擴大肺活量。小冊子介紹了早上和晚上的節目。一些核心練習是基於該方法，但大多數都是普拉提練習的簡化

1） 骨盆和脊椎的姿勢與普拉提練習全天保持一致

2） 70 多歲的 Romana Kryzanowska 在 Barrel 裡做「行走」練習

3）77 歲時，普拉提練習「挑逗」動作

4）57 歲的約瑟夫普拉提。

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