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所在平台: Udemy |
课程主页: https://www.udemy.com/course/a-comprehensive-series-of-pilates-workouts-from-home/
课程评论：没有评论
Coursera 上的“居家普拉提全面系列训练”课程总结 本课程由一位拥有18年经验的教练在家教授，旨在带您从零开始学习普拉提。课程内容涵盖了普拉提的入门介绍，以及一系列使用和不使用器械的居家训练。您可以利用家中现有的物品（如罐头食品、水瓶、墙壁、门等）进行练习，无需额外购买专业设备。 课程内容包括： * **无需器械的训练：** 垫上训练、代谢训练、重力训练（使用家用品）、墙壁训练。 * **需要器械的训练：** * **球类：** 健身球（65cm或75cm）、小球（10-15cm）。 * **弹力带：** 任何颜色的弹力带（蓝色为中等阻力，灰/黑色为高阻力，其他颜色为低阻力）。 * **泡沫轴：** 90cm或更长的泡沫轴。 建议准备垫子或柔软的表面（如地毯或几条毛巾）进行练习。 **普拉提的核心理念：** 普拉提是一种强调身体正确对齐的运动体系，能够降低运动损伤风险，并显著提高动作质量。当您能保持正确的姿势时，可以同时激活多个深层肌肉群，从而有效改善体态。 **六大普拉提原则：** 1. **呼吸** 2. **肋骨定位** 3. **肩部定位** 4. **核心激活** 5. **头部定位** 6. **下背部定位** 掌握这些原则不仅可以优化您的普拉提练习，还能广泛应用于其他任何运动，提升整体健身效果。 **课程结构：** 在学习了六大原则后，课程将引导您逐一学习基础垫上练习，并同时运用所有原则。虽然这可能听起来有些挑战，但您会很容易掌握。您可以反复练习以增强信心，或者直接进入全程训练。熟练掌握基础后，即可开始进行完整的训练课程。 请记住，普拉提是一种缓慢、受控的运动，动作幅度通常比您预期的要小且不快。享受您的普拉提旅程！
This course is homemade bringing my 18 years of experience to your home. Designed to take you through the A to Z of Pilates. It starts off with the introductory lessons of Pilates and then there are numerous workouts that you can do using equipment and a multitude of workouts that you don't need any equipment for. Please note, you don't need to buy equipment, there are plenty of workouts using things you'd readily have at home included.Workouts that need home based equipment include:- Matwork- Metabolic- Weights (tinned food or water bottles will be perfect)- Wall (A wall, door or cupboard door)Workouts that include equipment are:- Ball (stability ball usually 65cm or 75cm for taller people)- Small Ball (10 to 15cm ball)- Band (therapy band, any color that you have is great.. if you go get a band Blue is the average resistance) Grey or black are stronger and every other color is lighter resistance)- Foam Roller (90cm or longer in length)It is recommended that you have a mat or soft surface to work on, carpeting or using a couple of towels will be perfect.Pilates is a type of exercise system where you place your body in the correct alignment for each exercise. By doing this you lower exercise related risks and improve the quality of each move is increased ten fold.When you can hold the correct positions while performing an exercise, you start to work multiple muscle groups and those muscle groups are the precise ones that correct your posture. Do you want to make your workout more effective? This is the method for you.There are Six Principles that oversee your Pilates practice. These include:BreathingRib PlacementShoulder PlacementActivating your Core muscles effectivelyHead PlacementLower Back placementBetter than just improving your Pilates exercises you can then start to use these Six Principles when you do any other kind of exercise as well - Optimizing any fitness regiment you do.Once we've learnt these Principles we'll start to build the foundation matwork exercises (one at a time) incorporating all six optimizers simultaneously.This may sound daunting but you will get the hang of it easily. You can then spend time repeating these steps to grow your confidence or go on to do the full workouts provided.Once you are proficient in the basics you can start working with the full workouts. I hope you enjoy the workouts. Please remember that Pilates is slow and controlled. Movements are usually smaller and less quick than what you'd expect.
