Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Pilates Classic Exercise – #2 The Roll Up June 22, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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Pilates doing Pilates Exercises: The Roll Up Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.


Pilates Roll Up, Pose 1:-

Zip and hollow in preparation, and maintain zip and hollow throughout.
Anchor your scapulas, and keep them gently anchored throughout.
Arms “straight backward” (Important:- your back must not arch away from the ground. For those new to Pilates, this means that your arms will not make it all the way “straight backward”).

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Pilates Roll Up, Pose 2:-
(Inhaling): bring your arms up.
Toes pointing upwards.

Pilates Roll Up, Pose 3:-
(Still inhaling): Tuck your chin to your chest.
(Now exhaling): Roll upward by “wheeling the spine” off the mat.

Pilates Roll Up, Pose 4:-
(Still exhaling): roll forward until head touches legs.
Pilates demonstrating the Pilates Roll Up, Poses One to Four:
(diagram derived from original photo).

Pilates Roll Ups, Watch Points:-
Elbows and knees do not flex.
Always apply the instructions recommended in Introduction to Pilates Contrology Exercises
This exercise strengthens the spine in the forward bending direction, and must be balanced with exercises that strengthen the spine in the backward bending direction. I suggest: – “Runner’s Squat” and “The Dart”.
Pilates Roll Ups, Joseph’s Comments:-
“This exercise strengthens the abdominal muscles, and restores the spine to normal”.

Pilates then and now:-
The Roll Up is pretty much the same today. It will change the way you move! – You will be able to spot the Pilates adept by the way he or she uses this exercise to get up off the floor!

Roll Up too difficult? – Read this:-
“Many people can not perform roll-ups when first beginning a Pilates program. Keep in mind, it is easier to roll down than it is to roll up. On the way up, place your hands under the small of your back, and use your arms to help you up”(2).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Lisa Mercer: Pilates Based Conditioning

Pilates Roll Ups, © Bruce Thomson, EasyVigour Project

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STOP Blaming Your Age May 7, 2013

Filed under: Fitness,Health — jax allen @ 8:03 am
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3 Beat Ageing
Step 3: Stop Blaming Everything On How Old You Are

Fat people are not fat because they are old—they’re fat because they eat, think, and move like a fat, old, dying person!
I’m well into my 50s—older than most of the clients I train—and I never use age as an excuse. I won’t accept that type of thinking. Its too convenient.
i believe its NEVER too late to transform into a slim, toned, and healthy body looking 10 years younger. Often 15 yrs!

Listen: Your body doesn’t own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I’ve seen men and women pf all ages improve their physiques – 25 to 95!

If you’re around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE! Surround yourself with positive thinkers who absolutely crave a challenge. A challenge is what keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.

 

Best Ageing #3 April 23, 2013

Filed under: Fitness,Health — jax allen @ 7:14 am
Tags: , , , ,

3 Beat Ageing
Step 3: Stop Blaming Everything On How Old You Are

Fat people are not fat because they are old—they’re fat because they eat, think, and move like a fat, old, dying person!

I’m well into my 50s—older than most of the classes I train—and I never use age as an excuse. I won’t accept that type of thinking. Its too convenient.

i believe its NEVER too late to transform into a slim, toned, and healthy body who looks 10 years younger. Often 15 yrs!

Listen: Your body doesn’t own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I’ve seen men and women of all ages improve their physiques – 25 to 95!

If you’re around those who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE!

Surround yourself with positive thinkers who absolutely crave a challenge. A challenge keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.

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