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Sometimes coming back to your Pilates workout after your summer break means taking time to renew your relationship with the basics of this amazing work. Iso Fit recommends the following exercises - they are simple, yet powerful in their results and can be done as homework in between your sessions.....READ MORE

當您放下普拉提訓練一段時間後，您需要重新認識一些基本功，以建立進一步的訓練。Iso Fit中心建議您可跟著這套簡單而有用的練習，您可以在重拾普拉提訓練的空檔中熟習這套簡單動作……閱讀更多

As useful and versatile as they are, Foam Rollers are slowly starting to get the recognition they deserve. We know you know you need one. However we also know you may not know how to use one (how many times did we just use the word "know"?) ! Here are some great tips courtesy of the Foam Roller Guide (and a useful video from Kinetic Fitness in the UK):

Hip Roll

Lie on your left side and put the foam roller under you hip. Now, use your elbow for balance, placing it firmly on the floor. Initially, both your legs should be extended straight towards the floor. Then, slowly bend your right knee and bend it over the right leg, placing the foot just in front of the right one. You’ll find that this is the most comfortable position you can get and once you’re happy with the way things are, slowly roll your hip up and down the roller. The movements should encompass your hip and upper thigh area. For the right hip, just flip over and reverse the position. You should be able to roll for about two or three minutes every day.

Back Roll

This one is the most basic exercise for the foam roller and could give the most benefit after a long day of hard work. Clear an area off the floor and put your foam roller in the place of your choice. Now, lie on it with your back and slowly move up and down so that the foam would distribute pressure all over your tissues and muscles.

Triceps Stretch

For this exercise, you’ll be improving your balance as well as your triceps. First off, sit on the floor with your legs stretched in front of you. Your hands should be stretch out at your back, helping you maintain balance. However, it would not be placed on the floor but on the foam roller. With your hands on the foam roller, tighten your core, extend your arms and lift yourself off the floor. Make sure that your shoulders don’t contract, keeping it straight and in line with your hands.

For the upper part of your arms, try doing push ups while holding on to the foam roller.

由於按摩滾筒的實用和耐用性高，慢慢地受到專業的認可。我們相信您也需要一個，只是您可能不知道如何正確地使用。在這裡有一些不錯的秘訣教您如何善用按摩滾筒（還有英國的Kinetic Fitness所分享的實用視頻）：

臀部按摩

躺向左側並把按摩滾筒放在您的臀部下面。現在，用您的手肘作平衡並把它牢牢按在地板上。最初，您的雙腿應該伸直在地板上，然後，您可以慢慢地彎曲右膝使右腳放在前面。你會發現，這是最舒服的姿勢，然後慢慢地上下滾動臀部。運動區域應包括你的臀部和大腿上部。而臀部右邊的按摩，只需要反轉位置即可。每天滾動大約兩三分鐘即可。

背部按摩

這是按摩滾筒中最基本的練習也同時為您舒緩一整天的疲勞。清除一個人大小的區域，並把您的按摩滾筒放在您選擇的地方。現在，用您的背部平躺在它上面，慢慢地上下移動，它便能分擔您組織和肌肉的壓力。

三頭肌伸展

 這個練習將提高您的平衡力，以及增強您的三頭肌。首先，坐在地板上並伸展雙腳，把您的手放在背後以幫助您保持平衡。然而，不要把雙手放在地板上，而是在按摩滾筒上。現在，收緊您的核心並延長手臂，慢慢抬起自己。請確保您的肩膀不縮起，與您的手掌保持平直。

而手臂上部的訓練，您可嘗試把雙手放在按摩滾筒上做俯臥撑。

Hi all,

As you may know, Polestar Pilates Asia recently hosted a Pilates and Somatic Movement Conference in Hong Kong (beginning of April 2011). T8 Fitness were proud to be one of the sponsors and we had a great time - as you can tell from the pictures of us posing on Facebook!
We were fortunate enough to spend quite a bit of time with Deborah Lessen while she was here for the conference (Pilates Expert and Former President of the Pilates Method Alliance). We took the opportunity to pick her brains a little bit about Pilates Exercise on the Mat:

It's very important, says Deborah Lessen, that we pay attention to the details right from the "get-go". This means making sure that we move well in the beginning of a session and make initial relationships. I (and you) know from personal experience that mind and body needs to be focused and in sync right from the start of your session in order to get the maximum benefit from your training. For this reason, Deborah recommends the following three exercises to get any mat session off to a good start.......READ ARTICLE

Are you T8 Fit? Give some of these exercises a go and you will be well on your way!

Ash

大家好，

不知您是否知道，亞洲Polestar普拉提最近在香港舉行了普拉提和身體運動大會（2011年4月開始）。T8 Fitness很榮幸能成為贊助商之一，當日我們都有一個很愉快的時間– 您可以從我們的Facebook上的照片看到！

我們很幸運地在大會內花了相當多的時間與Deborah Lessen（普拉提專家、普拉提方法聯盟前主席）談話。我們因此與她對普拉提墊訓練的想法更接迎了點：

「這是非常重要的。」Deborah說。我們打從一開始，就要注重所有細節。這意味著我們要確保訓練能流暢地進行從而建立很好的關係。從個人的經驗裡，我（和您）都知道，想要從您的訓練中獲得最大的益處，心靈和身體上的集中和同步是很重要的。因此，Deborah建議了以下三個練習，令您可以在任何軟墊訓練裡都有個良好的開端.......詳細閱讀內文

您是T8Fitness的成員嗎？不論如何，您也可以嘗試各種不同的訓練！

加油！