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所在平台: Udemy |
课程主页: https://www.udemy.com/course/pilates-a-new-body-in-30-sessions/
课程评论：没有评论
**课程名称：** 学习普拉提：古典垫上普拉提 - 从入门到高级 **课程概述：** 本课程将带您掌握从零基础到高级的古典垫上普拉提序列。您将从学习基础知识入手，包括：中立位、正确的呼吸方式、核心肌群的位置及如何激活它们。随后，您将通过一系列简短的课程，为掌握完整的普拉提序列打下基础。 本课程强调普拉提“精心设计的动作，以均衡的顺序正确完成，其价值胜过数小时的普通健美操或强制性柔体练习”（约瑟夫·普拉提斯）。通过遵循完整的古典垫上普拉提序列，学员可在短时间内体验到普拉提带来的显著益处，包括： * 提升身体意识 * 改善姿势 * 缓解慢性背痛 * 增强能量水平 * 提高柔韧性和活动度 * 减少运动损伤 * 培养平静、减压的心态 * 塑造平坦腹部、强健背部和修长体态 * 提高骨密度 * 改善盆底肌控制能力 * 是孕前准备和产后恢复的最佳练习 普拉提适合所有人，无论年龄（涵盖18至84岁学员）或体能水平，一旦掌握序列，便可终身受益。 **课程内容：** * **普拉提指南手册 (PDF格式)** * **11小时视频内容：** * 工作坊：教授普拉提基础知识，是学习的起点，可随时回顾。 * 初级、中级、高级课程：教授完成相应级别垫上普拉提序列所需的所有动作。 * **每种级别适合的完整垫上普拉提序列。** **核心学习内容 (工作坊)：** * 中立位：骨盆和脊柱的理想对齐方式 * 胸式（侧向）呼吸 * 核心肌群的定位与激活 * 强化核心肌群的训练 * 每个动作的正确设置与准备 * 呼吸的运用（如何呼吸、何时呼吸以及呼吸如何促进动作进展） * 普拉提核心原则，助您提升练习水平 **课程学习建议：** * 建议在每次晋级到下一级别前，充分练习当前级别的课程，直至感到舒适。 * 建议每隔一天重复练习整个序列至少10次。 * 对于体能良好且无伤病者，可在3个月内完成此课程；大多数人可在5-6个月内完成。 **课程评价摘录：** * “优秀的导师。动作难度循序渐进，指导及时且清晰。” - 5星评价 * “导师用温柔的声音，清晰的指导和恰到好处的节奏，带领我们完成初级、中级和高级课程。她的提示和自我检查提醒总能恰到好处地出现。每个级别都有充足的练习和进步机会，对所有年龄和体型的学员都有益。” - 5星评价 **名言摘录：** * “10次能感觉到不同，20次能看到不同，30次将拥有一个全新的身体。” - 约瑟夫·普拉提斯
This course will teach you the Classical Mat Pilates sequence from complete beginner to advanced level. You will start by learning the fundamentals (neutral position, correct breathing, where the core muscles are and how to engage them) and move through short classes to prepare you for the sequence. In a short time you will feel the incredible benefits Pilates offers."A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion." Joseph Pilates This course is summed up so well in this quote. I have seen clients transform their bodies in a few short months by following the complete Pilates Classical Mat sequence. Although the physical changes are astonishing in such a short time, the benefits to their health are equally amazing: - Most become more body aware within 3 classesPosture improvesChronic back pain disappearsEnergy levels are enhancedFlexibility and Mobility increaseSports injuries are less frequent Clients report that they feel calmer and less stressedFlat abs, strong back and that long, lean look that Pilates givesImproved bone densityBetter control of the pelvic floorPilates is THE BEST preparation for pregnancy and can really help with recoveryAnyone can do Pilates: you don't have to be young or a contortionist: the age range for my clients are from 18 to 84 years of age and once you have learned the sequence, you have it for life. This course consists of a Pilates Guide booklet in PDF format; 11 hours of videos: workshops, classes for beginner, intermediate and advancedThe complete matwork sequence suitable for that level. The workshops teach the basics of Pilates and so this is where you start and refer back anytime you need a reminder. You will learnNeutral position, the ideal alignment for pelvis and spineThoracic (lateral) breathing How to locate the core muscles and engage themDrills to strengthen the core musclesHow to set up correctly and prepare for each exerciseHow and when to breathe and how breathing can progress exercisesThe Principles of Pilates which will take your practice to a new levelThe classes teach you all the exercises you will need for the Mat sequence and each prepares you for the next. "Great instructor. The exercises evolve naturally in difficulty. Timely and clear cues." 5* review from Katarina, a studentYou should practice each class until you feel comfortable to move on. The sequence should be repeated at least 10 times, every other day. You will then be ready to move on to the next level.It is possible to complete this course within 3 months for the fit and injury free; 5 to 6 months is achievable for most people. "With her gentle voice, clear instructions and perfect pacing, Josie takes us through beginner, intermediate and advanced lessons. Her prompts and self-check reminders seem to come exactly when needed. There are ample opportunities to practice and progress at each level, and will benefit all ages and body types." 5* review from Susan Pav"In 10 sessions you will feel the difference. In 20 you will see the difference. And in 30 you will have a whole new body." Joseph Pilates
