No-Risk Abs: A Safe Workout Program for Core Strength
Autor Blandine Calais-Germainen Limba Engleză Paperback – 12 mai 2011
Ne-a atras atenția un exercițiu aparent simplu din acest volum: retragerea peretelui abdominal pe o expirație forțată. Nu este doar o mișcare de fitness, ci o lecție de biomecanică aplicată care protejează organele interne în timp ce tonifică mușchiul transvers. Suntem de părere că abordarea propusă de Blandine Calais-Germain în No-Risk Abs redefinește standardele de antrenament pentru zona core, punând siguranța anatomică deasupra esteticii obținute cu orice preț. Spre deosebire de programele care promovează sute de repetări epuizante, acest ghid pune accent pe protejarea coloanei lombare, a gâtului și a planșeului pelvin.
Fanii lucrării Yoga Abs de Judith Hanson Lasater vor recunoaște aceeași atenție la detalii anatomice și kinetoterapie, aplicată aici într-un context de fitness funcțional care elimină riscurile asociate exercițiilor clasice. Structura cărții este riguroasă: pornește de la o analiză detaliată a musculaturii (dreptul abdominal, oblicii și transversul), trece prin evaluarea tipului de abdomen (plat versus proeminent) și culminează cu un program de 16 exerciții sigure. Tonul este unul practic și educativ, demonstrând că un abdomen plat este rezultatul unei bune coordonări între respirație și postură, nu doar al forței brute.
Această lucrare se integrează perfect în bibliografia autoarei, completând viziunea sa holistică asupra corpului uman începută în Anatomy of Breathing și The Female Pelvis. Dacă în lucrările anterioare se concentra pe funcții specifice, în No-Risk Abs, Blandine Calais-Germain sintetizează experiența sa de dansatoare și kinetoterapeut pentru a oferi o soluție sustenabilă oricui dorește un trunchi puternic fără a-și compromite sănătatea pe termen lung.
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Specificații
ISBN-10: 1594773890
Pagini: 176
Ilustrații: Full-color throughout
Dimensiuni: 203 x 254 x 13 mm
Greutate: 0.45 kg
Editura: Inner Traditions/Bear & Company
Colecția Healing Arts Press
De ce să citești această carte
Recomandăm această carte tuturor celor care au simțit disconfort lombar sau cervical în timpul exercițiilor pentru abdomen. Veți câștiga o înțelegere profundă a modului în care mușchii abdominali interacționează cu respirația și organele interne. Este o resursă esențială atât pentru instructori, cât și pentru practicanții de Pilates sau Yoga care doresc să își rafineze tehnica și să evite accidentările comune cauzate de exercițiile de tip 'crunch' executate incorect.
Despre autor
Blandine Calais-Germain este o figură de referință în domeniul anatomiei aplicate, fiind autoarea celebrului volum Anatomy of Movement. Cu o dublă formare, ca dansatoare profesionistă și kinetoterapeut certificat la Școala Franceză de Ortopedie și Masaj din Paris, ea a dezvoltat o metodă inovatoare de predare a structurilor fizice în raport cu mișcarea. Expertiza sa în biomecanică se reflectă în toate lucrările sale, de la Anatomy of Voice la cursuri predate în întreaga lume, autoarea fiind recunoscută pentru capacitatea de a face anatomia accesibilă și practică pentru orice pasionat de mișcare.
Descriere scurtă
Notă biografică
Extras
Abdominal Exercises and a Flat Belly
Why Work the Abs?
- Abdominal Exercises and a Flat Belly
- Flat Belly and Protruding Belly
- “User’s Guide” to a Flat Belly
- A Flat Belly and Abdominal Strength
“User’s Guide” to a Flat Belly
- Alternate Stretching and Contracting of the Abdominals
- Alternate the Contraction of the Broad Muscles
- Alternate the Contraction of the Broad Muscles and the Rectus Abdominus
- Coordinate the Contraction of the Abdominals with One Another
- Coordinate the Contraction of the Abdominals with the Breath
Alternate Stretching and Contracting of the Abdominals
When we alternate the stretch and contraction of the muscles, the contractile fibers of the muscle change in shape and volume: this movement of the tissue promotes blood circulation to the belly of the muscle.
The recommended exercises in part 4 of this book often alternate stretching and contracting of the abdominal muscles.
Alternate the Contraction of the Broad Muscles
The broad muscles are superimposed and crossed like a latticework. They form three layers that adhere a bit to each other by way of their “envelopes”: their fascia.
When one of the obliques contracts preferentially in an exercise, it draws all three layers of muscle along with it in the direction of its contraction.
This changes the form of the other two muscles whose fibers don’t run in the same direction. They are “massaged” a little like a towel being twisted.
If on the next contraction, we focus on another oblique, the same phenomenon occurs, and the whole three layers move in another direction.
The exercises recommended in part 4 of this book often alternate the contraction of the broad muscles.
Alternate the Contraction of the Broad Muscles and the Rectus Abdominus
The broad muscles pull the anterior aponeurosis (fascial extension of the broad muscles across the front of the belly) to the outside: putting it under lateral tension.
The rectus abdominus, itself, when contracted, shortens from top to bottom along the length of the belly. It pulls the anterior aponeurosis in the same direction as its fibers.
Chapter Sixteen “No-Risk Abs” Exercises
Alternately Stretch and Contract the Abdominals
1. Stretching the Rectus Abdominus
2. Contracting the Rectus Abdominus
3. Stretching the Internal Obliques
4. Contracting the Internal Obliques
5. Stretching the External Obliques
6. Contracting the External Obliques
Contract the Abdominals and the Glutes
7. Using Arm Movement to Contract the Obliques
8. Using Leg Movement to Contract the Obliques
9. Using Leg and Arm Movement to Contract the Obliques
Coordinate All of the Abdominals
10. The Little Airplane
The Drawback Lunge
11. Stretching the Rectus Abdominus with the Drawback Lunge
12. Contracting the Rectus Abdominus with the Drawback Lunge
The Turning Lunge
13. Stretching the Obliques with the Turning Lunge
14. Contracting the Obliques with the Turning Lunge
The Side Lunge
15. Stretching the Obliques with the Side Lunge
16. Contracting the Obliques with the Side Lunge
Alternately Stretch and Contract the Abdominals
Exercise 3
Stretching the Internal Obliques
Stretching the Upper Region of the Right Internal Oblique (“Cross/Lift”)
1. Lie down on your back, the arms at your sides, and legs extended on the floor.
2. Bring the right arm across the chest and reach it on a diagonal to the upper left side of the body.
3. Feel how this stretches the top portion of the right internal oblique.
4. Return to the starting position.
5. Make the same movement on an inhalation into the ribs.
6. Return to the starting position.
Fix the Lower Part of the Right Internal Oblique to Stretch the Entire Muscle (“Cross/Turn”)
1. Open the right leg on a diagonal along the floor; externally rotate the leg from the hip.
2. Feel how this slightly turns the pelvis to the same side. Just let it turn.
3. Keep your right leg in this position as you repeat the preceding exercise, bringing your right arm across the chest and reaching it on a diagonal to the upper left side of the body.
4. Feel how the rotation of the trunk now stretches the entire right internal oblique.
5. Return to the starting position.
6. Make the same movement on an inhalation into the ribs.
7. Return to the starting position.
Repeat the Same Series on the Left Side
1. Bring the left arm across the chest and reach it on a diagonal to the upper right side of the body. Then return to the starting position.
2. Make the same movement on an inhalation into the ribs and return to the starting position.
3. Open the left leg on a diagonal along the floor, externally rotate the leg from the hip.
4. Keep your left leg in this position as you repeat the preceding exercise, bringing your left arm across the chest and reaching it on a diagonal to the upper right side of the body. Then return to the starting position.
5. Make the same movement on an inhalation into the ribs and return to the starting position.
Then you can alternate, doing the “Cross/Turn” part of exercise 3 on one side and then on the other to alternate stretching and contracting the two internal obliques.
Cuprins
Author’s Note
Acknowledgments
Part One
What Are the Abs?
Introduction
The Rectus Abdominis
The Broad Muscles and the Abdominal Aponeuroses
The Transversus Abdominis
The Internal Obliques
The External Obliques
Understanding Some Key Words
Part Two
Abdominal Strength versus a Flat Belly
Evaluating the Flat Belly
Flat Belly and Protruding Belly
A “User’s Guide” to a Flat Belly
Customized Strengthening Programs
Part Three
The Five Most Common Abdominal Exercises
Working the Abdominals
Crunches
Leg Lifts
Push-ups
Supine Trunk Rotation
Pulling In the Belly on a Forceful Exhalation
Part Four
Safe and Effective Exercises for Great Abs
The Six “No-Risk Abs” Principles
Seven “No-Risk Abs” Preparatory Exercises
Sixteen “No-Risk Abs” Exercises
Appendix. Important Ideas to Remember
Courses in the “No-Risk Abs” Method
Further Reading
Index
Recenzii
“No-Risk Abs is indispensable reading for movement and fitness educators. Calais-Germain’s careful exposition of the anatomical logic that grounds her abdominal regimen will eliminate harm caused by the misinformation and cultural confusion surrounding this region of our bodies. Her approach beautifully contributes to holistic body organization.”
“This book is especially valuable for those who work with the elderly or who are returning to exercise after an absence. It would be very hard to go wrong with these moves.”
“The focus on how to avoid injury while exercising is specific and black and white illustrations throughout provide specific instruction assuring clarity. Any library strong in exercise programs will appreciate this very specific, clear title.”
“This book is as powerful as any exercise machine, filled with solid guidelines for a holistic approach to achieving a strong and healthy body.”
“Read this book especially if you are a teacher or client with back issues...This is a brilliant book that finally addresses the poor training of abs and the possible effects of this training.”