Osnovne pilates vaje z drsniki

diplomsko delo

Gala Lukman (Author), Maja Pori (Reviewer), Maja Bučar Pajek (Mentor)

Abstract

Pilates z drsniki predstavlja nadgradnjo osnovnega pilatesa. Z drsniki vaje otežimo in jih naredimo bolj zanimive za vadeče. Pri vadbi nam drsniki omogočajo doseganje večjih amplitud gibanja. Drsniki veljajo za varen in dostopen pripomoček, primeren za vsakega posameznika. Začetnikom predstavlja pilates vadba z drsniki dodaten izziv. Namen diplomskega dela je bil približati in predstaviti vadbo pilates z uporabo pripomočka drsnika ter s tem prispevati k domači literaturi na tem področju. Diplomsko delo je monografskega tipa. Uporabili smo tako domačo kot tujo literaturo s področja pilatesa, vodenih vadb, anatomije. V delu so prikazane pravilno izvedene osnovne pilates vaje z drsniki, in sicer dve vaji v pripravljalnem in zaključnem delu ter osem vaj za uporabo v glavnem delu vadbene enote. Opisi vaj zajemajo ime vaje, začetni položaj, izvedbo, mišično aktivnost in progresijo oziroma nadgradnjo vaje. Vsaka vaja je podkrepljena s slikovnim gradivom. Vaje, ki so opisane v diplomskem delu, so: stoja na eni nogi (prednoženje, odnoženje, zanoženje), zasuk v opori klečno (skozi šivankino uho), sklek v opori klečno spredaj, izmenično iztegovanje nog v opori klečno spredaj, odnoženje v opori ležno spredaj na podlahteh, vaja sto (stotka), dvig v oporo na lopaticah (most), dvig bokov iz opore sedno zadaj, priteg nog na prsi v opori ležno spredaj, izpadni korak nazaj, polklek na levi, predkorak z desno nogo in predklon trupa v sedu raznožno. Ko se začetniki srečajo s pilatesom, morajo vedeti, da se je treba vadbe lotiti počasi in predvsem pravilno, saj nepravilna izvedba hitro pripelje do neželenih bolečin in poškodb.

Keywords

šport;pilates;učinki vadbe;namen;zgradba vadbene enote;načela;drsnik;vadbeni pripomoček;osnovne vaje;principi pilatesa;vadba;

Data

Language:	Slovenian
Year of publishing:	2018
Typology:	2.11 - Undergraduate Thesis
Organization:	UL FŠ - Faculty of Sport
Publisher:	[G. Lukman]
UDC:	796.015.132
COBISS:	5361329
Views:	1113
Downloads:	616
Average score:	0 (0 votes)
Metadata:

Other data

Secondary language:	English
Secondary title:	Basic pilates exercises using gliding discs
Secondary abstract:	Pilates exercises using gliding discs are advanced versions of basic Pilates. Gliding discs make the exercises harder to do and more interesting for those who perform them as they increase the amplitude of motion. They are also a safe and affordable tool suitable for anyone. However, gliding discs pose an additional challenge to beginners. The aim of my thesis was to present and bring Pilates exercises with gliding discs closer to the people and contribute to Slovenian literature in this area. The thesis is formed as a monograph based on Slovenian and foreign literature on Pilates, guided practice, and anatomy. The correctly performed Pilates exercises with gliding discs are also shown in the thesis including two warm-up exercises, two cool-down exercises and eight exercises forming the main part of the training unit. The descriptions cover the name of the exercise, starting position, execution, muscular activity, and advanced postures along with pictures. The exercises discussed in the thesis are: a single-leg stance (leg in the front, on the side, behind), thread the needle, push-up on the knees, extending legs alternately in a push-up position, elbow plank jacks, the hundred, shoulder bridge, reverse push-up, plank with knee to chest, backward lunge, kneeling and a forward lunge with the right leg, and seated forward bend. Beginners to Pilates have to bear in mind that this workout should be performed slowly and properly in particular because incorrect execution of exercises can lead to unwanted pain and injuries.
Secondary keywords:	Pilates;gliding discs;basic exercises;Pilates principles;effects of Pilates;workout.;
Type (COBISS):	Bachelor thesis/paper
Study programme:	0
Thesis comment:	Univ. v Ljubljani, Fak. za šport
ID:	10943556