MindMap Gallery Pilates on September 11th (1)
Pilates mind map on September 11th, including taboos: taboos for lying on your back, taboos for forward bending, taboos for leaning back, taboos for side bends, precautions for lower limbs, precautions for upper limbs, precautions for inverted postures, and other diseases and precautions
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This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
Pilates on September 11th
Six principles
1. Central axis extension
1.1 A line between occipital bone, sternum and sacrum
1.2 Maintain natural curvature, help absorb shock, and resist the center of the earth
1.3 Help the intervertebral disc absorb nutrients and absorb shock
1.4 Transport blood to internal organs and better promote blood circulation
1.5 Tall and straight body, temperamental
2. Breathe
2.13D breathing method
2.2 Can help with extension and core control (for example: breathing, thoracic spine melting and relaxation)
3.Core control
3.1 Stabilize the pelvis
3.2 Deep core control
diaphragm
Responsible for 70% of respiratory functions, breathing 22,000 to 28,000 times a day
pelvic floor muscles
transversus abdominis
multifidus
4.Joint dissociation
4.1 Shoulder joint
4.2 Hip joint
Segment-by-segment separation of the spine
5. Body arrangement
6.Connection
6.1 Conversion of actions into daily life and return
6.2 Physical psychology
Taboo
Taboo on lying on your back
mid to late pregnancy
acute disc herniation
Contraindications for lordosis
herniated disc
Osteoporosis
Second trimester of pregnancy
Recline taboo
spinal stenosis
spondylolisthesis
A slipped quarter can be relieved with Pilates training
Facet joint syndrome (facet joint disorder)
contraindications for scoliosis
spinal stenosis
Osteoporosis
Facet joint confusion
Precautions for lower limbs
Pelvic instability (sacroiliac joint dysfunction, pubic symphysis separation)
hip replacement
Trochanteric bursitis (cannot be done in the kneeling position)
Precautions for upper limbs
Thoracic outlet syndrome
Feeling strange in arms
numbness in arms
Symptoms such as being stuck in the throat
Shoulder joint pinching (shoulders must be sunk)
Carpal tunnel syndrome
Precautions for handstand posture
hypertension
glaucoma
gastroesophageal reflux
Other conditions and precautions
Bone joints
Rheumatoid arthritis
harmful nervous tension
Precautions for neurological diseases
Asana
1.Pelvic Clock/Pelvic Clock
joint dissociation principle
Lying back integration
Password
1. Lie on your back on the mat, keep your central axis extended, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale, inhale the breath to both ribs, the back of the ribs expands outward, inhale the thoracic spine, and the ribs sink. 3. Push the ground with both hands and feet, keep still, imagine that there is a basin of water in your abdomen, inhale to keep the central axis extended, exhale and pour the basin of water toward the top of your head, and breathe toward the heels.
Suitable for warming up
Improve hip mobility and pelvic alignment
Precautions
It can be done in the third trimester of pregnancy, but you can’t lie down for too long.
Intervertebral disc herniation can be treated
2.Sidelying
core control principles
Side lying action
Password
1. Lie on your side on the mat, rest your head on your forearm, and place your other hand directly in front of your chest 2. Inhale, inhale until the ribs are full, and inhale the thoracic spine and ribs to sink. 3. Bend both knees and lower and lower legs at 90°C 4. Inhale and slightly lift the upper leg
focus
body proprioception
core control
hip flexibility
Purpose
Flexible hip joint
core stable
Better exercise leg strength, helpful for leg sports (such as football, etc.)
Can enlarge buttocks and slim waist
Precautions
Avoid shortening the waistline on the same side
Unavoidable forward and backward pelvic tilt
Avoid shrugging
Action taboos
hip replacement
3.Mermaid mermaid
joint dissociation principle
Sit and stand integration
Password
1. Sit on the mat, bend your knees, and turn your feet to the right 2. Inhale full, raise your hands sideways and open them up, exhale and lean your body to the left, push the ground with your left hand, raise your right hand above your head, and look ahead through your glasses. 3. Inhale, take a full breath, hold a big watermelon with your right hand from front to bottom, and pass it through the armpit of your left hand. 4. After inhaling, the back becomes fuller and arched, while the exhalation hollows out the belly and deepens it.
subtopic
focus
The ability to separate the spine segment by segment
Arrangement of upper limbs
shoulder joint stability
hip flexibility
detail
Can't shrug
Pelvic stability
central axis extension
The ribs sink and cannot evert
heavy shoulders
Action taboos
Osteoporosis
spinal stenosis
Facet joint confusion
4.Dead Bug&Femur Arcs Focus
Principle of central axis extension (most important)
Password
supine integration
1. Lie on your back on the mat, bend your knees close to your hips, and spread your feet and knees about a punch apart. 2. Inhale, inhale until the ribs are full, and inhale, the thoracic spine melts and sinks, and the ribs sink. 3. Keep the central axis stable, inhale and lift your right leg upward, stretch your foot forward, next time inhale and lift the other leg upward, and return to the table. 4. Imagine that your feet are a stable table, and then let your right foot and thigh reach 90°C, with your feet stretched downwards at the water temperature. You will feel like a beautiful ballerina, with your feet stretched beautifully downwards. 5. Relax your shoulders
focus
Keep your body in a neutral alignment
The femur rolls in the acetabulum
Ribs not turned out
The head is in a neutral position
Purpose
Flexible hip joint
Improve pelvic and lumbar stability and increase core strength
Improve the connection between ribs and pelvis
detail
Avoid instability of pelvic rotation, forward and backward tilts
Avoid ribs everting
Keep your feet in the air to avoid slumping
Taboo
Pregnancy requires upper body support
hip replacement
spinal stenosis
5.Pre-Pilates Mat|Bent Knee Opening
core control principles
supine integration
Password
1. Lie on your back on the mat, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale to feel full, exhale to make the ice cream in your chest melt and sink, and your ribs to sink. 3. Push the ground with your right foot, fall to the right side, and open the groin (same as the other side) 4. Inhale, push your feet to the ground, exhale and open your knees outwards
focus
neutral position
rib position
Open one leg and keep the pelvis stable
Purpose
Improve hip external rotation and abduction range of motion
Strengthen adductor muscles and core strength
Enhance the stability of the pelvis and lumbar spine
detail
Avoid external rotation of pelvis
Avoid ribs everting
Feet in the air, lower body aligned
Taboo
Pregnancy pad to raise the upper body
hip replacement
spinal stenosis
6.Bridging bridge type
joint dissociation principle
supine integration
Password
1. Lie on your back on the mat, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale to feel full, exhale to make the ice cream in your chest melt and sink, and your ribs to sink. 3. Inhale, push your feet to the ground, and push your knees forward. 4. Exhale and tilt the pelvis backward, lifting the spine off the ground one by one until it is level with the ribs.
focus
core activation
spinal joint separation
core muscle strength
hip extensor strength
Lower body alignment and strength
Purpose
Increase spinal segmentation and flexion flexibility
Increase hip extension, joint range of motion, and muscle strength
Improve weight-bearing alignment of lower limbs
Help improve the connection between ribs and pelvis
detail
Do not lose the extension of the central axis and the alignment of the head, neck, chest and pelvis
Keep your shoulders relaxed and not too tight, and your neck should be too stretched.
Loss of connection between ribs and pelvis
Lower limbs should be aligned
Taboo
late pregnancy
spinal stenosis
acute lumbar disc herniation