Mysa Studio 皮拉提斯＆肌力

皮拉提斯上課中❤️

一步一步帶著同學進步🌿
上課時會在動作中看到一些問題☕
適時地透過輔具幫助同學調整🤎
調整後動作做起來的感覺會不一樣✨

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

S同學和L同學一起來上墊上皮拉提斯🤎
我看 L同學 roll得不錯
就在鏡頭外幫看 S同學的動作🌿
後來聽到影片裡的聲音發現上課挺有趣的🥰

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

皮拉提斯上課中❤️
一步一步帶著同學進步🌿

Pilates class❤️
Supporting each student’s progress, step by step 🌿

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

這周給兩位不同的同學🤎
做了 side split/single leg skating的練習⛸️
reformer上放short box
同學的腳跟box間放了一顆軟球🟣
夾球增加了穩定上的控制難度
並請同學踏板上的腳做single leg skating
反過來時，球拿在手上、踏板的腳成為要穩定的腳
床上的腳做single leg skating
原本看似簡單的動作
沒想到兩位同學做起來都深深感到練習到學習 "控制"的過程❤️
Joseph說皮拉提斯就是控制學Contrology🌿
在reformer上真的是一門很有趣的學習✨

一位同學身體素質不錯、但左腳拉傷過🦵
做這個動作時，
當反過來左腳成為需要穩定的腳、
在床上的右腳做single leg skating時
發現左腳穩定的弱點不多久就跑出來
於是我們多花了一點時間☕
刻意在這裡訓練了一下左腳
讓同學的左腳在不痛的情況下
練習它的肌肉發力💪🏽
希望回到正常生活時，
可以不因為受過傷不敢發力而一直用不好的方式代償做動作💛

另一位同學前兩周剛跑完全馬🏃
很喜歡跑步且體能非常不錯
但做這個練習時
發現身體需要刻意更放慢地做🌱
因為身體從來沒有這樣覺得需要全身的協調與控制

皮拉提斯很多豐富有趣的動作🐋
核心床給了身體很多不同的回饋
可以在安全的活動範圍內
去練習到很多不同的肌肉及其不同的用力方式🤎

#皮拉提斯 #器械皮拉提斯 #台北皮拉提斯

官LINE：https://lin.ee/0vCtxzf

This week, I worked with two different students 🤎
on side splits / single-leg skating practice ⛸️.

A short box was placed on the reformer,
with a soft ball 🟣 positioned between the student’s heel and the box.
Holding the ball increased the challenge of stability and control,
while the foot on the platform performed single-leg skating.

When switching sides, the ball was held in the hands,
the foot on the platform became the stabilizing leg,
and the leg on the carriage performed single-leg skating.

What initially looked like a simple exercise
ended up giving both students a deep experience
of what it truly means to practice control ❤️.

Joseph Pilates called Pilates Contrology 🌿,
and on the reformer, it truly becomes a fascinating learning process ✨.

One student has good overall physical capacity,
but had previously injured the left leg 🦵.
During the reversed version of the exercise—
when the left leg became the stabilizing leg
and the right leg performed single-leg skating on the carriage—
the weakness in the left leg’s stability quickly became apparent.

So we spent a bit more time ☕
intentionally training the left leg,
allowing it to practice muscle activation without pain 💪🏽.
The goal is that, in daily life,
the student won’t continue to avoid loading the injured side
or rely on compensatory movement patterns 💛.

The other student had just completed a full marathon two weeks ago 🏃
and has excellent cardiovascular fitness and loves running.
However, during this exercise,
she discovered the need to move much more slowly 🌱,
as the body had never been required
to coordinate and control itself in this way.

Pilates offers so many rich and interesting movements 🐋.
The equipment provides varied feedback to the body,
allowing us to safely explore
different muscles and different ways of engaging them 🤎.

看到 Louis老師用 Pilates+Konneciton Band
修復好自己身體的問題🌿
並且把身體的控制/發力/整合練得很強💪
讓我覺得很被啟發啊✨
我覺得感到很開心能在重訓/瑜伽之外
找到一個對身體有很實質幫助的皮拉提斯
且它也帶給我許多運動的樂趣🤎

其實我已經好幾年不在社交媒體發文
孩子們小時我曾經較長在臉書及部落格發文🐇
但到他們一個年紀
我總覺得需要幫他們留一些隱私
孩子逐漸長大
我在運動中找到我的興趣🏃
也逐漸找到教學的樂趣
之前沒有在IG認真發文過
最近為了整理一些想要分享的內容
也開始摸了很多相關的軟體app等
從原本的抗拒
到現在居然有時靈感來時
有時挺喜歡這樣的創作☕

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

皮拉提斯上課中❤️
一步一步帶著同學進步🌿
一步一步帶著同學進步🌿

Pilates class❤️
Supporting each student’s progress, step by step 🌿

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯
官LINE：https://lin.ee/0vCtxzf

Pilates with Konnection Band
在皮拉提斯練習中🤎
加入輔具 Konnection Band✨
身體的感受變得很清晰
它把神經/筋膜/肌肉都連結起來了🧠
有許多不同的綁法
感受也會不同🦋

曾經因為我的膝蓋🦵
我開始接觸重訓
一摸到重量
我的身體就很有感覺
膝蓋也逐漸變好
但開始加入不同的運動後
膝蓋有時又會有些狀況

一開始在皮拉提斯中加入 Konnection Band🌿
我的下肢馬上有些不太一樣的感覺
我的膝蓋似乎不用cue它
它就回到一個對它較好的排列上
這周膝蓋感覺不太一樣

接下來也會找時間
綁上 Konnection Band
加入我在健身房的練習🍺
硬舉、深蹲、上肢的訓練、
還有跳繩及跑步🏃
我都想嘗試看看

回到皮拉提斯 + Konnection Band
有很多的可能性🐋
會繼續嘗試與玩耍☕
來跟我約上課嘗試看看吧🤎

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

官LINE：https://lin.ee/0vCtxzf

分享一個最近很喜歡的上肢系列動作練習❤️
練完手臂、背、肩都會很有感🌿！這個練習會讓上肢許多肌肉發力、練完上肢會穩定許多💪！
這裡我都是用一條黃彈簧而已💛

1. Z字型坐姿、手抓著套環先小幅度的左右拉
2. 加大幅度些的左右拉 (會加上些胸椎的左右轉)
3. 做繞圈的變化
4. 一手扶床的邊緣、拿著套環的手順著身體的方向肩推 (很喜歡這個動作、練完很有感)
5. 一手扶在床邊緣、拿套環的手往斜上推的同時 身體帶上來
6. 一手改放在床後側的邊緣、套環的手往斜上後方推的同時 身體帶上來，身體會帶些後彎的感覺
7. 換手拿套環、只屈肘，做側向的三頭動作
8. 換邊做

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

Inverted-V ＆ Long-Stretch
是我很喜歡的上肢動作❤️
很喜歡核心床上練動作時🏃
需要了解很多的細節🧠
不是只是做出一個好看的動作🤸
自從練了核心床的許多上肢動作後🌿
在健身房練上肢時
身體的感覺不一樣了✨
多了很多穩定的感覺🤎

Inverted-V & Long-Stretch
are some of my favorite upper-body movements ❤️
I really enjoy practicing on the Reformer 🏃
because it requires paying attention to so many details 🧠
—not just creating a movement that looks nice 🤸
Since I’ve practiced many upper-body exercises on the Reformer 🌿
I’ve noticed a difference when training my upper body at the gym ✨
There’s a whole new sense of stability in my body 🤎

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯
官LINE：https://lin.ee/0vCtxzf

核心床上有一個動作叫climb a tree🌲
爬一棵樹❓❓
到底.....是爬哪棵樹呢？🌳

影片中有一個動作的key point🎯
其實練這個動作前
會需要先有不同動作的練習基礎☕
也有一些練習
可以讓同學下去時比較順利🐋
教學現場還有很多細節✨

There’s a movement on the Reformer called climb a tree 🌲
Climb a tree?
Which tree could that be? 🌳
This movement isn’t about rushing upward,
but about feeling each connection along the way 🎯
Before practicing it,
the body needs time—
time to build foundations through other exercises ☕
With the right preparation,
even the way down can feel smoother, softer 🐋
In real practice,
there are many details that matter ✨
And like many movements,
this one isn’t for everyone—and that’s okay ⚠️

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯
官LINE：https://lin.ee/0vCtxzf

同學已經上課好幾個月了🤎
在不同的動作裡🐋
感受不同肌群的發力
也逐漸建立對身體的控制與覺察🌿
各種肌群的向心離心或等長收縮🧠
慢慢地找到各種肌肉的控制💪
漸漸地找到全身的協調與連結🤸

原本做不到的動作
先練習做做得到的版本🐛
給身體時間☕
給心靈空間🎶
加上時間的堆疊✨
某一天，也許會發現——
原來自己已經做到了 🦋
記得先謝謝那個願意嘗試的自己🥂

不是快速的
不是立即見效的
卻是持續前進的過程❤️
目標從來不只是完成某一個動作 🐇
而是為自己的健康付出努力的每一步
都值得被好好慶賀 🎊

#皮拉提斯 #器械皮拉提斯 #台北皮拉提斯
官LINE：https://lin.ee/0vCtxzf

The student has been attending classes for several months now 🤎.
Through different movements 🐋,
they begin to feel how different muscle groups engage
and gradually build greater control and awareness of the body 🌿.
By experiencing concentric, eccentric, and isometric work across various muscles 🧠,
they slowly learn how to access and control different muscle groups 💪,
and gradually rediscover coordination and connection throughout the whole body 🤸.
Movements that once felt impossible
are first practiced in versions that are accessible 🐛.
Giving the body time ☕,
and the mind space 🎶.
With patience and consistency ✨,
one day you may realize—
you’re able to do it now 🦋.
Remember to thank the part of yourself that was willing to try 🥂.
This isn’t a fast process,
and it doesn’t bring instant results—
but it is a process of steady progress ❤️.
The goal is never just to achieve a specific movement 🐇,
but to honor every step taken toward better health,
each one worthy of celebration 🎊.

Semicircle是一個很有趣的動作🤎
我想很多進階reformer練習者都有同樣的感受🌿
當 Bridging(橋式)在皮拉提斯
已經讓人感受到跟在其它領域練的Bridging有很大的不同時
Semicircle是另一個更進階、不同層次的練習🦋
脊椎的流動來到一個更流暢的動作🤸
我們時常上課給口令時
會說就像波浪一樣🌊
但實際在教學現場時
我們要時常想出不同版本的✨
可能是到正式版的進階動作前
不同的降階練習🍺
或是改變一些地方
讓這個練習可能給身體不同的感受🐇
也許是讓同學可以是進到進階動作的一個踏板&一個過程
又或許是讓同學透過這個不同的版本
有不同感受的練習☕
這也是reformer很有趣的地方❤️

皮拉提斯的歷史已經幾十年了⚓
自從皮拉提斯先生1926年踏上美國的土地🚢
開始教皮拉提斯後
許許多多的輔具陸續被發明♣️
一直到現在仍有許多人在開發新的輔具中🌟
練習時加上一些不同的輔具
有時可以給身體不同的感受🤸

這次這個semicircle的版本
很多人使用short box
但我發現用arc做起來有另一種感覺
大家都可以試試看喔🎶

彈簧的設定，加上box或arc
我通常會比原本進階版的semicircle設再輕一些
原本是兩紅、或一紅一黃
這裡我會用一藍一黃🥂
原本進階版的semicircle有兩個directions
加上box或arc後
建議以第一個direction為主💛
因為加上高度、特別是box
做第二個direction的挑戰較高
但有興趣的人仍可以都試試看都練習🤎

Semicircle is a fascinating exercise 🤎,
and I believe many advanced reformer practitioners share this experience 🌿.

When bridging in Pilates already feels distinctly different
from bridging in other training modalities,
Semicircle invites the body into an even more advanced layer of exploration 🦋.

The spinal articulation becomes smoother and more continuous 🤸.
In class, we often cue it as moving “like a wave” 🌊.
But in real teaching situations,
we constantly need to explore different variations ✨.

Sometimes these variations serve as regressions
before progressing to the full advanced version 🍺.
Other times, small adjustments allow the body
to experience the movement in a new way 🐇.
It may act as a stepping stone toward the advanced exercise,
or simply offer a different sensory experience ☕.
This is one of the many things that makes the reformer so engaging ❤️.

Pilates has a history spanning many decades ⚓.
Since Joseph Pilates arrived in the United States in 1926 🚢
and began teaching his method,
numerous pieces of equipment and props have been developed ♣️.
Even today, new props continue to emerge 🌟.

Integrating different props into practice
can offer the nervous system new feedback
and invite alternative movement strategies within a safe range 🤸.

In this Semicircle variation,
many practitioners use a short box,
but I’ve found that using an arc offers a distinctly different experience.
I encourage you to explore both 🎶.

When adding a box or arc,
I typically set the springs slightly lighter
than in the traditional advanced Semicircle—
instead of two reds or one red and one yellow,
I often choose one blue and one yellow 🥂.

The classical advanced Semicircle includes two directions.
With the added height from a box or arc,
I recommend prioritizing the first direction 💛,
as the second direction becomes significantly more demanding—
especially when using a box.
That said, those who are curious are welcome to explore both 🤎.

#器械皮拉提斯 #墊上皮拉提斯 #輔具皮拉提斯

官LINE：https://lin.ee/0vCtxzf