Rael Isacowitz的普拉提原則2

05-02

原則2:達到平衡

「平衡」這個詞有很多含義。它可以與身體健康的成分，如力量和柔韌性，和站立在一條腿上的動作，或身體的對稱性有關。它也可以描述一個精心設計的普拉提程序，在這個程序中，練習按比例分配到身體的不同部分(在普拉提的一個重要的考慮)。由於該方法的重點是腹部區域，普拉提項目往往過度加重腹部工作，特別是在前屈。這是一個錯誤。需要在不同的肌肉群和不同的運動平面之間保持平衡。

「平衡」這個詞也可以指整個個體的幸福，身體、思想和精神的平衡。你應該努力達到平衡，在每一個意義上，並使它成為一個整體。

對意識的追求是永恆的——它使普拉提變得如此有趣、有趣和有益。這會是你普拉提練習的一部分。

約瑟夫·普拉提斯經常提到一個統一發展的肌肉組織的重要性，他指出，只有當肌肉以這樣的方式發展時，身體才能不受阻礙，真正的靈活性也會出現，幸福也會實現。這個想法涉及到一些問題，包括純肌肉的發展，功能的放鬆，以及身心的關係。對稱和比例發達的肌肉組織使脊柱能夠發揮其功能來支撐身體，並協助從精細的脊椎關節到軀幹的巨大有力的動作。肌肉骨骼狀況經常表現出肌肉失衡的多種原因。有些模式與一側的支配地位有關(被稱為偏手性)，有些與體位性障礙有關，如脊柱側凸和脊柱後凸，而另一些則與缺乏靈活性或過度的靈活性有關。在許多痛苦的姿勢條件中，影響身體排列的不平衡或失調的結果是重要的因素。有時，肌肉的反應是保護身體免受傷害或減少疼痛，結果是某些肌肉變得過度活躍而另一些肌肉被抑制。肌肉不平衡可能會導致運動習慣的產生，這些活動產生運動習慣，在運動習慣中，某些肌肉會持續地使用，而相反的肌肉卻沒有得到足夠的訓練。例如，總是把手機放在耳朵的同一一側，導致頭部的慢性傾斜，站立時的重量轉移到一條腿上，導致骨盆永久傾斜，或者像網球這樣的單側優勢運動，導致不對稱的肌肉發育。

每個人在不平衡方面都有不同的需求，以及如何緩解。確定和解決這些需求是實現平衡的第一步。當我們練習和教授普拉提的時候，我們必須充當偵探，不斷地觀察我們自己的身體和學生的身體。

原文如下：

Principle 2: Achieve Balance
The term balance can mean many things. It can relate to components of fitness such as strength and flexibility, to the act of standing on one leg, or to the symmetry of the body. It can also describe a well-designed Pilates program, in which the exercises are proportionately distributed to work different parts of the body in a session (an important consideration in Pilates). Due to the method』s focus on the abdominal region, Pilates programs are often excessively weighted toward abdominal work, particularly in forward flexion. This is a mistake. There needs to be a balance in working the various muscle groups as well as the different planes of motion. The word balance may also refer to the well-being of the whole individual, a balance of body, mind, and spirit. You should strive to achieve balance, in every sense of the word, and make it an integral。
The pursuit of awareness is endless—it is what makes Pilates so interesting, intriguing, and rewarding.
part of your Pilates practice. Joseph Pilates often men- tioned the importance of a uniformly developed musculature, stating that only when the muscles are developed in such a way can the body function unhindered, true flexibility be present, and well-being be achieved. This idea touches on several issues, including pure muscular development, ease of function, and the mind–body relationship. Symmetrically and proportionately developed musculature allows the spine to perform its function to support the body and to assist in movement ranging from fine, intravertebral articulation to large powerful actions of the trunk. Musculoskeletal conditions frequently show patterns of muscular imbalance for multiple reasons. Some patterns are associated with dominance on one side (referred to as handedness), some with postural devia- tions such as scoliosis and kyphosis, and others related to lack of flexibility or excessive flexibility. Imbalances that affect body alignment or result from misalignment are important factors in many painful postural conditions. At times muscles react to protect the body from harm or to reduce pain, with the result that certain muscles become overactive while others are inhibited. Muscle imbalance may result as well from occupational or rec- reational activities that create movement habits in which certain muscles are used persistently while the opposing muscles are inadequately trained. Examples include always holding the phone to the ear on the same side resulting in a chronic tilt of the head, standing with the weight shifted onto one leg resulting in a perpetual tilt of the pelvis, or playing a one-side–dominant sport such as tennis, resulting in asymmetric muscular development.

Each person has different needs in terms of imbalances and how to alleviate them. Identifying and addressing these needs is the first step on the path to achieving balance. As we practice and teach Pilates, we must act as detectives, constantly making observations of our own bodies and those of our students.