chinesport Ercolina User Manual Download

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CONTENTS

Assembly -

Basic Ercolina Pulley System 07405

Assembly - Poliercolina Pulley System 07415

A description of our Ercolina Pulley System

Accessories

Exercises recommended by Chinesport

How to use this information to prepare rehabilitation protocols

Definitions

List of exercises by accessory

Upper limbs exercises

Exercise 1 FRONTAL ADDUCTION

Exercise 2 : LATERAL ADDUCTION

Exercise 3 : BACK PULL

Exercise 4 : LATERAL RAISE

Exercise 5 : FRONTAL RAISE

Exercise 6 : BACK PUSH

Exercise 7 : SHOULDER - LIFT

Exercise 8 : DOWNWARD PUSH

Exercise 9 : ARM EXTENSION

Exercise 10 : ARM FLEXION

Exercise 11 : DOWNWARD TRACTION

Exercise 12 : ARM INTERNAL ROTATION ON TRANSVERSE PLANE

Exercise 13 : ARM EXTERNAL ROTATION ON TRANSVERSE PLANE

Exercise 14 : ARM INTERNAL ROTATION

Exercise 15 ARM EXTERNAL ROTATION

Exercise 16 : LATERAL TILT

Exercise 17 : UPPER BODY TWIST

Exercise 18 : HAND - DORSAL FLEXION

Exercise 19 : HAND - PALMAR FLEXION

Exercise 20: OPENING ON TRANSVERSE PLANE

Exercise 21 : PULLING TO THE CHIN

Exercise 22 : TRACTION WITH PULLEY MACHINE

Exercise 23 : CLOSING ON TRANSVERSE PLANE

Exercise 24 : ARM STRETCH

Exercise 25 : UPWARD STRETCH ON RECLINED BENCH

Exercise 26 : UPWARD STRETCH FROM CHEST

Exercise 27 : UPWARD STRETCH FROM BEHIND THE HEAD

Exercise 28 : FRONTAL ADDUCTION WITH STRETCH

Exercise 29 : CLOSING ON RECLINED BENCH

Exercise 30 : ARM EXTENSION

Exercise 31 : ARM KICKBACK

Exercise 32 : ARM FLEXION

Lower limbs exercises

Exercise 33 : BACKWARD LEG RAISE

Exercise 34 : FORWARD PULL

Exercise 35 : LATERAL LEG RAISE

Exercise 36 : INWARD LEG RAISE

Exercise 37 : THIGH - INTERNAL ROTATION

Exercise 38 : THIGH - EXTERNAL ROTATION

Exercise 39 : LEX EXTENSION OVER THE THIGH

Exercise 40 : LEG FLEXION OVER THE THIGH

Abdominal and back exercises

Exercise 41 : SIT-UPS WITH FLEXED LEGS

Exercise 42 : SIT-UPS WITH BENT LEGS

Exercise 43 : PELVIS TWIST

Exercise 44 : TWISTING SIT-UPS

Exercise 45 : DORSAL MUSCLE EXERCISES

Exercise 46 : OBLIQUE MUSCLES EXERCISES

Exercise 47 : LATERAL FLEXION

Summary of Contents for Ercolina

Page 1: ...1 Ercolina and Poliercolina Pulley System User Manual Edited by Giancarlo Pellis ...

Page 2: ...34 Exercise 19 HAND PALMAR FLEXION 35 Exercise 20 OPENING ON TRANSVERSE PLANE 36 Exercise 21 PULLING TO THE CHIN 37 Exercise 22 TRACTION WITH PULLEY MACHINE 38 Exercise 23 CLOSING ON TRANSVERSE PLANE 39 Exercise 24 ARM STRETCH 40 Exercise 25 UPWARD STRETCH ON RECLINED BENCH 41 Exercise 26 UPWARD STRETCH FROM CHEST 42 Exercise 27 UPWARD STRETCH FROM BEHIND THE HEAD 43 Exercise 28 FRONTAL ADDUCTION ...

Page 3: ...3 Summary table of accessories exercises 66 Bibliography 67 ...

Page 4: ...s included in the Assembly Kit Assembly Kit 4 screws Ø 6 x 85 mm 4 Screw covers Main components Exercise handle Weight stack cage Weight discs This is the part you hold to perform the exercise This is where you place the resistive load 10 discs weighing 1 kg each so you can choose your load ...

Page 5: ...vers 6 cheese head screws to attach the ladder to the top pole 4 self threading screws to attach the ladder to the bottom pole 1 Securing the poles ladder 2 Securing the Ercolina ladder 2 x M8 cheese head screws 4 self threading screws 4 x M8 cheese head screws 3 Securing the Poliercolina to the wall 8 wall screws Ø6 with dowel 2 x M8 cheese head screws 4 wood self threading screws ...

Page 6: ... slide the handle plate along the main stand placing it at the height recommended for the exercise you are going to perform IMPORTANT be extra careful when you want to put the handle plate at the top as this is where the rope runs and it needs to be kept free The weight discs are placed at the end of the weight stack strut IMPORTANT do not put your hands under the weight stack cage while exercisin...

Page 7: ... identified as OTHER MODE Corona Mat 185 11000 Snap hook AC0094 Ankle strap AC0059 Ginny Bench 4840 Exercise bar AC0302 Bench 04820 Poliercolina 07415 Corona Mat 185 11000 Exercise Bar AC0302 Ankle strap AC0059 Ginny Bench 4840 Ab bench 04720 Using the bar This bar can either be used with the basic Ercolina or with Poliercolina by fitting it to the appropriate ropes with one or two snap hooks Snap...

Page 8: ...ht of the trunk plus the weight of the upper limbs and the head If we take a person who is 180 cm tall and weighs 93 kg who is lifting a 30 kg load Fig 2 if we consider that disc L5 S1 supports the weight of trunk upper limbs and head in addition to the load we can show some examples of the situations created as a result of the upper body bending increase in the length of the lever and reaching th...

Page 9: ... in distributing loads through the spinal column should not be underestimated in fact they should be taken into serious consideration by raising particular awareness on the potential risks arising from ignoring them We therefore recommend that the choice of exercises ensures that the spine is always supported and any load is distributed axially so the pressure applied on the intervertebral discs i...

Page 10: ...eal needs and capabilities so that the most appropriate load is identified and no further stress is caused to their muscular articular system Statistically we know that for healthy individuals the exercise load can be proportional to the patient s weight but this ratio only applies indicatively to individuals undergoing rehabilitation This variable must be determined by the rehabilitation professi...

Page 11: ...ion between antero posterior or sagittal axis and longitudinal axis transverse plane intersection between transverse axis and transverse axis Limb position Stretched Bent Curled Body segments movements Main mechanical action Exercises Lateral arm adduction Lowering the scapulohumeral girdle 2 Frontal arm adduction Lowering the scapulohumeral girdle 11 1 28 Arm adduction on transverse plane Lifting...

Page 12: ...humeral girdle at the back 20 Lifting the arm at the back 3 6 22 Lifting the arm at the front 17 24 Flexing the forearm over the arm 3 10 11 17 21 22 32 Extending the forearm on the arm 8 9 17 24 25 26 27 28 30 31 Hand dorsal flexion 18 Hand palmar flexion 19 Internal rotation on the sagittal plane 14 External rotation on the sagittal plane 15 Internal rotation on the transverse plane 12 ...

Page 13: ...rvical rachis forward flexion 42 Cervical rachis backward flexion 41 Lumbosacral rachis forward flexion 44 45 47 Upper body twist 17 46 47 Lumbosacral rachis extension 48 Leg curl over thigh 34 40 Thigh extension at the pelvis 33 48 Thigh flexion over the pelvis 34 44 45 47 Leg extension over the thigh 39 Thigh abduction 35 ...

Page 14: ...14 Thigh adduction 36 Thigh internal rotation 37 Thigh external rotation 38 Position in relation to Ercolina FRONT SIDE hip BACK ...

Page 15: ...e other mode if required by a particular accessory N B Exercises are presented according to the accessory in use The following exercises refer to the basic Ercolina see picture A exercises can be performed simultaneously with both limbs using the bar picture B A similar scenario is described for Poliercolina picture C and D Each exercise description comes with a pictorial representation that carri...

Page 16: ...16 Exercises that may also involve accessories Ginny Bench 4840 Snap Hook AC0094 Exercise Bar AC0302 ...

Page 17: ...ight facing Ercolina upper limb is stretched forwards and upwards holding the handle fitted in the top section 2 How to do it pull the handle downwards keeping the limb in exactly the same position RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting facing Ercolina Starting Position standing facing Ercolina POLIERCOLINA OPTION Starting Position standing or sitting facing Ercolina...

Page 18: ...et up top section BASIC ERCOLINA MODE 1 2 1 Starting position standing beside Ercolina upper limb is stretched outwards and upwards holding the handle fitted in the top section 2 How to do it lower the limb until bringing it to touch the trunk keeping it in exactly the same position RECOMMENDED MODE Ginny Bench Starting Position sitting beside the equipment POLIERCOLINA OPTION Starting Position st...

Page 19: ...lmaris longus carpus radial flexor handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing facing Ercolina arm is stretched downwards and backwards holding the handle fitted in the bottom section 2 How to do it flex the arm until it is bent RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting facing Ercolina Starting position Standing back towards Ercolin...

Page 20: ...andle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing beside Ercolina upper limb is stretched downwards at the back holding the handle fitted in the bottom section 2 How to do it raise the arm outwards and upwards without changing its position RECOMMENDED MODE Ginny Bench Starting Position sitting beside Ercolina POLIERCOLINA OPTION Starting Position standing facing Erco...

Page 21: ...COLINA MODE 1 2 1 Starting position standing with the back towards Ercolina arm is stretched downwards holding the handle fitted in the bottom section 2 How to do it lift the handle forwards and upwards without changing the arm position RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting facing Ercolina Starting Position standing facing Ercolina POLIERCOLINA OPTION Starting Posit...

Page 22: ...A MODE 1 2 1 Starting position standing facing Ercolina arm is stretched downwards and backwards holding the handle fitted in the bottom section 2 How to do it lift the equipment backwards and upwards keeping it exactly in the same position RECOMMENDED MODE Ginny Bench Starting Position sitting facing Ercolina POLIERCOLINA OPTION Starting Position standing or sitting facing Ercolina Starting Posit...

Page 23: ... scapolae pectoralis major pectoralis minor handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing beside Ercolina arm on the outside is stretched downwards holding the handle fitted in the bottom section 2 How to do it lift the shoulder upwards RECOMMENDED MODE Ginny Bench Starting Position sitting beside Ercolina POLIERCOLINA OPTION Starting Position standing or sittin...

Page 24: ... bent and touching the trunk holding the handle fitted in the top section 2 How to do it stretch the forearm out keeping the arm in the same position in relation to the trunk RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting beside Ercolina Starting position Standing facing Ercolina POLIERCOLINA OPTION Starting Position standing or sitting facing Ercolina Starting Position stan...

Page 25: ... up and curled holding the handle fitted in the middle top section 2 How to do it stretch the forearm out keeping the arm in the same position in relation to the trunk RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting with the back towards Ercolina Starting position Standing back towards Ercolina POLIERCOLINA OPTION Starting Position standing with the back towards Ercolina Star...

Page 26: ...tarting position standing straight facing Ercolina arm is stretched holding the handle fitted in the bottom section arm touching the trunk 2 How to do it flex the forearm over the arm to the maximum keeping the arm in touch with the trunk RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting with the back towards Ercolina Starting Position standing back towards Ercolina POLIERCOLIN...

Page 27: ... BASIC ERCOLINA MODE 1 2 1 Starting position lying supine on the bench head towards Ercolina arms stretched back holding the handle fitted to the pole in the middle section 2 How to do it Pull the handle down to a maximum flexion position between arm and forearm RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting with the back towards Ercolina Starting Position standing back towa...

Page 28: ...brachialis teres major subscapular brachial anterior handle set up middle section BASIC ERCOLINA MODE 1 2 1 Starting position standing beside Ercolina arm is bent and touching the trunk forearm is flexed towards the equipment holding the handle fitted to the pole in the middle section 2 How to do it rotate the arm internally until the handle touches the abdomen ...

Page 29: ...head teres minor infraspinatus supraspinatus handle set up middle section BASIC ERCOLINA MODE 1 2 1 Starting position standing beside Ercolina arm is bent and touching the trunk forearm is flexed and touching the abdomen holding the handle fitted to the pole in the middle section 2 How to do it rotate the arm externally pushing the handle outwards ...

Page 30: ...le set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position lying on the floor head towards Ercolina arms out and bent elbow at 90 degree angle with forearm upwards holding the handle fitted to the pole in the bottom section 2 How to do it Rotate the arm internally bringing the handle downwards towards the front OTHER MODE Starting position standing with the back towards Ercolina arms out...

Page 31: ...tom section BASIC ERCOLINA MODE 1 2 1 Starting position lying supine on the floor feet towards Ercolina arms out and bent elbow at 90 degree angle with forearm towards the equipment holding the handle fitted to the pole in the bottom section 2 How to do it Bring the equipment forwards and upwards and back again OTHER MODE Starting position standing with the back towards Ercolina arms out resting a...

Page 32: ...issimus iliocostalis quadratus lumborum dorsal major serratus posterior inferior intertransversarii interspinales spinalis dorsi cervicis capitis multifidus semispinalis dorsi cervicis capitis pectineus psoas minor handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing straight beside Ercolina with the chest tilted towards the equipment arm on the inside is stretched hol...

Page 33: ... carpus ulnar flexor superficial flexor of the fingers palmaris longus subscapular pectoralis major coracobrachialis teres major serratus anterior femoral quadriceps long head adductor magnus adductor medius adductor minor handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing with the back towards Ercolina legs in a split stance upper body bent backwards and turned one ...

Page 34: ...is extensor radialis longus handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting facing Ercolina forearm rested hand pronated and pushed downwards holding the handle fitted to the pole in the bottom section 2 How to do it flex the hand dorsally OTHER MODE Bar Starting Position sitting with the back towards Ercolina Starting Position standing facing Ercolina POLIERCOLINA...

Page 35: ...tom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting facing Ercolina forearm rested hand supinated and pushed downwards holding the handle fitted to the pole in the bottom section 2 How to do it flex the hand upwards OTHER MODE Bar Starting Position sitting with the back towards Ercolina Starting Position standing facing Ercolina POLIERCOLINA OPTION Starting position sitting facing Erco...

Page 36: ...anterior handle set up middle section BASIC ERCOLINA MODE 1 2 1 Starting position standing facing Ercolina arm is stretched forwards holding the handle fitted in the middle section 2 How to do it bring the arm outwards and backwards maintaining the same angle between arm and forearm RECOMMENDED MODE Ginny Bench Starting Position sitting beside Ercolina POLIERCOLINA OPTION Starting position standin...

Page 37: ...is longus handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing facing Ercolina arm is stretched downwards holding the handle fitted in the bottom section 2 How to do it bring the elbow outwards and upwards to a maximum curl position between arm and forearm RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting beside Ercolina Starting Position standing f...

Page 38: ...r superficial flexor handle set up middle section BASIC ERCOLINA MODE 1 2 1 Starting position standing facing Ercolina upper body is straight arm is stretched holding the handle fitted in the middle section 2 How to do it flex the arm until the equipment touches the abdomen RECOMMENDED MODE OTHER MODE Ginny Bench Bar Starting Position sitting facing Ercolina Starting Position standing facing Ercol...

Page 39: ...le set up top section BASIC ERCOLINA MODE 1 2 1 Starting position standing with the back towards Ercolina arms are stretched out holding the handle fitted in the upper section 2 How to do it bring the arm forwards maintaining the same angle between arm and forearm RECOMMENDED MODE Ginny Bench Starting Position sitting with the back towards Ercolina POLIERCOLINA OPTION Starting position standing or...

Page 40: ...anconeus pectoralis minor brachial triceps serratus anterior coraco brachial handle set up middle section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the bench facing Ercolina arm is bent holding the handle fitted in the middle section 2 How to do it stretch the arm pushing the handle forwards POLIERCOLINA OPTION Starting position sitting back towards Ercolina ...

Page 41: ...or scapulae sternocleidomastoid serratus anterior anconeus coraco brachial rhomboid supraspinatus pectoralis minor handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the reclined bench placed beside Ercolina arm is bent holding the handle fitted in the bottom section 2 How to do it stretch the arm pushing the handle forwards and upwards POLIERCOLINA OPTION Starting...

Page 42: ...spinatus anconeus levator scapolae teres major trapezius superior rhomboid sternocleidomastoid handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the bench placed beside Ercolina arm is bent holding the handle fitted in the bottom section 2 How to do it stretch the arm pushing the handle upwards POLIERCOLINA OPTION Starting position sitting back towards Ercolina ...

Page 43: ...cleidomastoid teres major handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the bench with the back towards Ercolina arms curled hands by the back of the head holding the handle fitted to the pole in the bottom section 2 How to do it stretch the arms pushing the equipment upwards OTHER MODE Bar Starting Position sitting with the back towards Ercolina POLIERCOLINA ...

Page 44: ...C ERCOLINA MODE 1 2 1 Starting position lying supine on the bench head towards Ercolina arm raised and bent elbow at 90 degree angle between arm and forearm holding the handle fitted in the bottom section 2 How to do it push the handle forwards simultaneously stretching the forearm on the arm OTHER MODE Bar Starting Position supine on the bench with the back towards Ercolina POLIERCOLINA OPTION St...

Page 45: ...rapezius superior brachial biceps sternocleidomastoid rhomboid handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the reclined bench placed beside Ercolina arm is stretched out holding the handle fitted in the bottom section 2 How to do it bring the arm from the side to the front and outwards maintaining the same angle between arm and forearm POLIERCOLINA OPTION St...

Page 46: ...on lying supine on the bench back towards Ercolina arms curled holding the handle fitted in the bottom section 2 How to do it extend the forearm on the arm until it is stretched bringing the handle to the front OTHER MODE Bar Starting position Standing facing Ercolina POLIERCOLINA OPTION Starting Position sitting with the back towards Ercolina Starting Position sitting with the back towards Ercoli...

Page 47: ...le set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position facing Ercolina one knee on the bench chest is bent forward with one hand on the bench other arm is down and bent with the arm touching the trunk holding the handle fitted in the bottom section 2 How to do it extend the forearm on the arm until it is fully stretched ...

Page 48: ...ongus handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the bench placed facing Ercolina arms are stretched holding the handle fitted in the bottom section 2 How to do it flex the forearm on the arm until closing the angle at the elbow completely OTHER MODE Bar Starting position Standing facing Ercolina POLIERCOLINA OPTION Starting Position sitting facing Ercolina...

Page 49: ...49 Exercises that may also involve accessories Ankle strap AC0059 Snap Hook AC0094 Corona Mat 185 11000 Bench 04820 ...

Page 50: ...ng head adductor magnus semimembranosus semitendinosus handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing straight facing Ercolina ankle strap fitted to the pole in the bottom section 2 How to do it kick the leg backwards keeping it straight OTHER MODE Starting Position standing straight facing Ercolina upper body bent forwards ...

Page 51: ...revis adductor longus sartorius pectineus tensor fasciae latae plantar gracilis semitendinosus semimembranosus biceps femoris popliteal gastrocnemius handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the floor facing Ercolina legs straight ankle fitted on the pole in the bottom section 2 How to do it flex the leg bringing the knee to the chest ...

Page 52: ...s tensor fasciae latae piriformis handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing straight beside Ercolina ankle strap on the outer leg and attached to the pole in the bottom section 2 How to do it raise the leg sideways OTHER MODE Corona Mat 185 11000 Starting position sitting on the floor facing Ercolina ...

Page 53: ... externus gracilis handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position standing straight beside Ercolina ankle strap on the outer leg which is raised sideways and fitted to the pole in the bottom section 2 How to do it kick the leg inwards crossing it at the front OTHER MODE Corona Mat 185 11000 Starting Position sitting on the floor facing Ercolina ...

Page 54: ...ductor brevis adductor longus adductor magnus handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position Sitting beside Ercolina with feet on the floor ankle strap on the instep of the foot that is nearer the equipment and fitted to the pole in the bottom section 2 How to do it Rotate the thigh inwards until the instep touches the knee of the outer leg ...

Page 55: ...gemellus inferior gemellus quadratus femoris handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position Sitting beside Ercolina with inner foot on the floor outer leg is bent over the other knee ankle strap on the instep of the foot that is facing the equipment and attached to the pole in the bottom section 2 How to do it Rotate the thigh outwards until the foot touches the floor ...

Page 56: ... Leg extension over the thigh femoral quadriceps handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position Sitting on the bench with the back towards Ercolina leg crossed over the knee with ankle strap attached to the bottom section 2 How to do it extend the leg on the thigh ...

Page 57: ...sus semimembranosus biceps femoris popliteal gastrocnemius handle set up bottom section BASIC ERCOLINA MODE 1 2 1 Starting position lying prone with the back towards Ercolina ankle strap on the straight leg and fitted to the pole in the bottom section 2 How to do it flex the leg over the thigh until closing the angle at the knee ...

Page 58: ...58 Exercises that may also involve accessories Accessory Ab bench N B should you wish to make the exercise more difficult for the muscles you can place the end of the bench on a higher step ...

Page 59: ...lique Bench set up Resting on the second or third step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position supine on the bench head towards Ercolina arms stretched upwards holding the third or fourth step of the wall bar legs flexed 2 How to do it raise the legs forwards and upwards lifting the pelvis off the surface OTHER MODE Corona Mat 185 11000 Starting position supine on the floor hea...

Page 60: ...l oblique internal oblique Bench set up Resting on the second or third step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position lying supine on the bench with feet towards Ercolina legs bent and feet locked by the foot support hands behind the head 2 How to do it flex the upper body forwards OTHER MODE Corona Mat 185 11000 Starting position supine on the floor feet towards Ercolina ...

Page 61: ...set up Resting on the second or third step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position supine on the bench head towards Ercolina arms stretched upwards holding the third or fourth step of the wall bar legs straight 2 How to do it Open the legs rotating the pelvis to one side return to starting position and repeat the rotation to the other side OTHER MODE Corona Mat 185 11000 Starti...

Page 62: ...is psoas minor Bench set up Resting on the first or second step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position sitting on the bench with feet towards Ercolina legs bent and feet locked by the foot support hands behind the head 2 How to do it Performing an oblique twist with the upper body come in contact with the bench with one side and return to a seated position repeat the twist on ...

Page 63: ...tus posterior inferior intertransversarii interspinales spinalis dorsi cervicis capitis multifidus semispinalis dorsi cervicis capitis Bench set up Resting on the first step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position lying prone on the bench head towards Ercolina arms stretched upwards holding the second step of the wall bar legs straight 2 How to do it raise the legs backwards OT...

Page 64: ...major serratus posterior inferior intertransversarii interspinales spinalis dorsi cervicis capitis multifidus semispinalis dorsi cervicis capitis pectineus psoas minor Bench set up Resting on the first step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position lying on the bench on one side head towards Ercolina arms stretched upwards holding the pole on the wall bar 2 How to do it flex the ...

Page 65: ...ferior intertransversarii interspinales spinalis dorsi cervicis capitis multifidus semispinalis dorsi cervicis capitis pectineus psoas minor Bench set up Resting on the first step of the wall bar BASIC ERCOLINA MODE 1 2 1 Starting position lying on the bench on one side feet towards Ercolina legs stretched and feet secured under the second and third step of the wall bar hands at the back of the he...

Page 66: ...334 35 36 40 1 2 3 4 5 6 8 9 10 11 14 15 18 19 20 21 22 23 24 25 26 27 28 29 30 32 37 38 39 33 34 35 36 37 38 39 1 3 5 8 9 10 11 18 19 21 22 28 30 32 37 38 39 Poliercolina 07415 Corona Mat 185 11000 Ginny Bench 4840 Wrist Ankle Strap AC0299 Exercise Bar AC0302 Ab Bench 04720 16 17 334 35 36 40 44 45 46 47 48 49 50 1 2 3 4 5 6 8 9 10 11 18 19 20 21 22 23 24 25 26 27 28 29 30 32 37 38 39 33 34 35 36...

Page 67: ...racteristiques mecaniques musculaires et d elaboration de planning de travail pour la reeducation post traumatique et pour l entrainement sportif atti del convegno Pour une preparation physique scientifique Universite de Borgogne Dijon 08 12 96 Pellis G Tavagnutti M Allenamento Valutazione Programmazione Controllo Concetti scientifici Soluzioni informatiche Ed DiGiPress Gorizia 1998 ...

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