Balanced Body Allegro Reformer Скачать руководство пользователя

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Tirar de los aductores

Patada hacia el frente y hacia atrás

FEET IN STRAPS SIDELYING – LEVEL 1-3

6-10 reps

Springs: Long springs from middle position

Loops around arches

FOCUS

Breath - exhale down/inhale up

Correct side-lying position (waist up, hips and shoulders in
line)

Hollow abdominals

Pelvic stability and isolation of the leg from the pelvis

Adductor, medial hamstring and external rotation
strengthening

PRECAUTIONS

Some back injuries, knee injuries, and unstable sacroiliac joints

STARTING POSITION

Lie on your side on Allegro Tower with back of body in line with
back edge of mat and legs slightly forward.

Support body by bracing the bottom arm against upright pole or
resting head on arm.

Place loop around arch

Standard Exercise

Pull top leg down toward bottom leg.

Maintain correct side-lying position.

Variations: parallel, turned-out (larger range of motion), turned-in.

Ovals

Maintaining correct alignment, move top leg in a small circle in
both directions.

Variations: parallel, turned-out, turned-in

Front-Back Kick

Maintaining correct alignment, swing top leg forward and back
(as in the Side Kick on the mat).

Variations: parallel, turned-out, turned-in

Содержание Allegro Reformer

Страница 1: ...Tower System Instructions in document subject to change Please consult pilates com instructions for most current version Balanced Body Inc Sacramento CA 001 916 388 2838 EC REP EMERGO EUROPE Prinsesse...

Страница 2: ......

Страница 3: ...nced Body Studio Reformer is the biggest selling Reformer on the planet and its Allegro Reformer now sets the Pilates standard for health and fitness clubs around the globe SET UP TIPS READ FIRST If y...

Страница 4: ...ck knobs on the bottom of the footbar out and turn 90 degrees to lock out Slide the footbar forward or backward until it is lined up with the desired hole on the track Turn knob until the pin engages...

Страница 5: ...resistance for stronger users All springs Used to maximize resistance or to stabilize the carriage for the short box abdominal series No springs Used for added difficulty in exercises where the user n...

Страница 6: ...ok from the bottom High Springs are attached to the high points on either side of the arch at the top of the Tower ALLEGRO TOWER SPRINGS The Allegro Tower comes with 4 sets of springs as follows 2 Set...

Страница 7: ...nd kinks weekly or monthly depending on frequency of use Look for gaps and kinks between the coils when the spring is at rest It is not unusual for the spring to have a very small gap on the tapered e...

Страница 8: ...own the tracks once a week Disconnect the springs and clean the entire length of the tracks with a soft cloth and Balanced Body Cleaner mild soap with water or a mild commercial cleaner such as Fantas...

Страница 9: ...p or chain should wrap around the PTB and the canopy frame not the eyebolts The strap or chain is only as strong as the weakest link and the frame and bar are a great deal stronger than eyebolts Figur...

Страница 10: ...all Balanced Body for replacement parts EQUIPMENT INSPECTION AND MAINTENANCE LOG We suggest that you keep a maintenance log for each piece of equipment The log should include 1 A description of the ma...

Страница 11: ...NT PRECAUTIONS PLEASE READ WARNING To reduce the risk of serious injury read the following important precautions before using the Allegro Read all instructions in this manual before using the Allegro...

Страница 12: ...L THE BLACK PLUNGER KNOBS 3 Look through the large threaded hole in the trunnion and line it up with one of the holes in the frame Screw the plunger knob into the large hole until it is completely thr...

Страница 13: ...attach the loops The clip will no longer drag on or bang into the frame Follow the images below to install your loops See Figure G 13 Rest the loops over the shoulder rests Thread the other end of eac...

Страница 14: ...lock the footbar into the position closest to the foot end of the Reformer frame Raise the footbar to its highest position Lift the head end of the Allegro frame to waist height Then raise the frame...

Страница 15: ...PADS 1 Remove the legs and other materials from the packaging and lay the legs on the floor with the bottom of the leg facing up so the L shape face with three holes are on the floor 2 Remove the 4 P...

Страница 16: ...raised center will go inside the center hole in the leg Again refer to Figure C Tighten the screw until the end just barely sticks out the top of the nut DO NOT OVER TIGHTEN 6 Repeat steps 8 10 for a...

Страница 17: ...om their current location and install them onto the brackets you just installed Leave the old transport wheel brackets in place as that is where a footstrap can be attached See Figure H NOTE It is cri...

Страница 18: ...ing Platform Pad Your Allegro Reformer comes with a standing platform pad Place the pad directly on top of the standing platform to use This pad will make the standing platform height the same as your...

Страница 19: ...before February 1 2004 remove the labels and backing on the sides You can order a new label free of charge by calling 1 800 PILATES 1 800 745 2837 in the U S and Canada or 1 916 388 2838 internationa...

Страница 20: ...r tighten them If you have legs reinstall those bolts also d Position the Tower brackets so they line up with the edge of the frame screws on the side of the frame Then tighten the Tower bracket screw...

Страница 21: ...OTE Get all four knobs started 3 4 turns into the Tower frame before tightening any of them It is also critical that the Tower is parallel and flush against the bracket with the knobs You may have to...

Страница 22: ...be lifting the Tower and Reformer so it will be heavier than the Reformer by itself The Tower will also be rising quite high so you will have to be careful if you do not have high ceilings If moving t...

Страница 23: ...d 5 to 5 1 2 above the floor Secure the eye bolt into the pre drilled hole with the screwdriver until the shaft of the eyebolt is completely within the wall USING THE WALL SECURITY STRAP 2 Follow your...

Страница 24: ...UTIONS PLEASE READ WARNING To reduce the risk of serious injury read the following important precautions before using the Allegro Read all instructions in this manual before using the Allegro Review t...

Страница 25: ...he shoulder rests Note the key hole slots at the head end of the Allegro frame INSTALL THE BLACK PLUNGER KNOBS 3 Look through the large threaded hole in the trunnion and line it up with one of the hol...

Страница 26: ...oving Move the footbar to the down position Remove the shoulder rests and store in the slots at the head of the frame Put the head rest down Remove the risers and store in the holes on the sides of th...

Страница 27: ...on shortens the space between the shoulder rests and the footbar This position is used for foot and leg work with shorter users and with users who have difficulty keeping their back placement due to i...

Страница 28: ...se follow the old style instructions separate sheet and order part number 720 063 Oversized Standing Platform A1b NEW STYLE INSTALL THE OVERSIZED STANDING PLATFORM 1 Lower the Tilting Oversized Standi...

Страница 29: ...ding platform the other for the oversized standing platform Place them directly on top of the standing platform to use These pads will make the standing platform height the same as your carriage pad S...

Страница 30: ...ar legs hip width apart Heels Heels on foot bar push back and return Toes Ball of foot on bar heels slightly raised push back and return Prehensile Ball of foot wrapped around the bar push back and re...

Страница 31: ...s PREREQUISITES Comfortable in spinal flexion STARTING POSITION Seated facing ropes knees bent loops in hands with arms straight and elbows soft Standard Exercise Hold loops with arms straight roll do...

Страница 32: ...e mat STARTING POSITION Lying supine on carriage knees at 90 degrees hands in loops arms to ceiling Level 1 Knees bent at 90 degrees reach arms to sides as the head and upper body lift off the carriag...

Страница 33: ...long PRECAUTIONS Back injuries neck injuries hip flexor injuries be cautious with osteoporosis PREREQUISITES Mat or Reformer Hundred STARTING POSITION Lie supine on carriage knees at 90 degrees hands...

Страница 34: ...y to maintain imprinted spine STARTING POSITION Supine facing ropes with an imprinted spine knees bent at 90 degrees loops around the knees head supported with the hands elbows wide Standard Exercise...

Страница 35: ...OSITION Kneel on all fours facing straps with hands on the edges of the frame Standard Exercise flat back Face straps with knees against shoulder rests keeping spine neutral and parallel to the ground...

Страница 36: ...ate hamstring flexibility ability to stabilize the back Hundred STARTING POSITION Supine on carriage loops around arches Leg lowers Hips stable begin with inner thighs together lower and raise legs Va...

Страница 37: ...est off front edge of box foot bar down facing ropes grasp ropes Arms down Pull ropes to hips along edge of carriage Arms out to sides Pull ropes to hips with arms extended out to the side Upper back...

Страница 38: ...wing Back strengthening Back flexibility PRECAUTIONS Back neck and shoulder injuries osteoporosis PREREQUISITES Reformer Rollbacks Cadillac Rollbacks STARTING POSITION Sitting on short box facing foot...

Страница 39: ...ll up with cervical problems PREREQUISITES Mat Pelvic Press STARTING POSITION Lying supine ball of feet or heels on bar legs parallel or V feet and hips externally rotated Standard Exercise Roll pelvi...

Страница 40: ...riage cross legged legs straight or kneeling Exercises Facing the Straps Biceps Holding very short loops in hands bend elbows to pull straps to shoulders Triceps Posterior Deltoid Loops in hands arms...

Страница 41: ...IONS Balance problems Prerequisites None STARTING POSITION Standing with one foot on standing platform and one on the carriage Face side of the room parallel to the side of the Allegro Put the first f...

Страница 42: ...long yellow or 2 short yellow springs from high position Reps 6 10 Rollback Bar or handles Focus Breathing exhale roll down inhale at the bottom exhale to roll up Balance between abdominals and lumbar...

Страница 43: ...ack injuries weak abdominals Prerequisites Adequate hamstring flexibility ability to stabilize the back Hundred Starting Position Supine on carriage loops around arches Leg lowers Hips stable begin wi...

Страница 44: ...ac joints STARTING POSITION Lie on your side on Allegro Tower with back of body in line with back edge of mat and legs slightly forward Support body by bracing the bottom arm against upright pole or r...

Страница 45: ...hips with metatarsals or heels on the bar and straighten legs and return Foot position variations Heels Toes Leg variations parallel turned out v feet wide 2nd position single leg Plie Releve Lie supi...

Страница 46: ...injuries shoulder injuries PREREQUISITES Mat Spine Stretch STARTING POSITION Sit on table facing Tower with feet against upright bars and both hands on the Push through Bar knees can be bent or straig...

Страница 47: ...injuries knee injuries and osteoporosis PREREQUISITES Mat Cat camel stretch STARTING POSITION Kneeling on table hands on Push through Bar with the bar close to the body Standard Exercise Press bar dow...

Страница 48: ...ISITES Mat Saw STARTING POSITION Sit on table facing Tower with feet against upright bars right hand pushing up on the Push through Bar left hand reaching toward right foot Standard Exercise Sweep lef...

Страница 49: ...l hollowing Balance on sit bones PRECAUTIONS Shoulder injuries modify for tight adductors STARTING POSITION Straddle table facing Tower hands on Push through bar or sit cross legged inside frame of Pu...

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