Balanced Body F.I.T. Скачать руководство пользователя

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Rowing Front

Springs:

B to RB

Straps:

Adjust the straps so there is a slight amount of tension

with the arm in the starting position.

Pulleys:

Place the pulleys in the #2 or 3 eyebolt to direct the line

of pull into the shoulder.

STARTING POSITION

Sit on the carriage facing the footbar with the back of the hips
against the shoulder rests and the legs extended. Sit up on
the sit bones without rounding the back. Bend the elbows and
abduct the arm so it is slightly lower than the shoulder.

MOVEMENT SEQUENCE

Inhale –

Engage the abdominals, reach the arms forward along

the carriage and curve over the legs as if leaning over a ball.

Exhale –

Scoop the abdominals in and stack one vertebra on

top of the next to return to sitting tall with the arms reaching
forward.

Inhale –

Circle the arms around and out to the sides as the torso

returns to the upright position.

Exhale –

Bend the elbows to return to the starting position.

MODIFICATION

Tight Hamstrings: Sit cross legged on the carriage or sit on
a pad or towel.

CUEING AND IMAGERY

Engage the abdominals before moving the arms.

Stay upright on your sit bones.

Keep the abdominals in as you bend forward as if leaning over
a ball.

Keep the chest open, the shoulders away from the ears and
the eyes looking straight ahead.

Keep the ribs in place as the arms circle.

Keep the wrists straight.

PURPOSE

Strengthen the shoulder muscles including the pectoralis
major, latissimus dorsi, rotator cuff and deltoid.

Strengthen the scapular stabilizers including the serratus
anterior, trapezius and rhomboids.

Strengthen abdominals and hip flexors.

Stretch hamstrings, back and latissimus dorsi.

Increase torso stabilization.

Improve coordination.

PRECAUTIONS

For shoulder, arm and wrist injuries – Keep the weight light. Keep
the arms below shoulder height. Avoid if symptoms increase.

For low back injuries – Be cautious with the lumbar flexion and
adjust the sitting position to minimize pull on the lumbar spine.

For tight hamstrings – Sit on a pad, bend the knees or sit cross
legged to keep the pelvis over the ischial tuberosities rather than
behind them.

Содержание F.I.T.

Страница 1: ...Locate the pulley assembly over the desired eyebolt Push the pulley assembly in and hook it onto the eyebolt Then release and verify that the hook is fully engaged onto the eyebolt The F I T Kit pulley can attach to any eyebolt other than the top center one to create different angles of pull for different exercises and can be moved with the ropes in place 4 Feed the new longer rope through the F I...

Страница 2: ...2 ...

Страница 3: ...here is a small amount of tension on the ropes to begin the exercise Sitting or kneeling on the carriage facing the footbar Hold hands in the loops with the arms at your sides and adjust the rope length so there is a small amount of tension on the ropes to begin the exercise Standing on the floor facing the tower Stand approximately 4 to 5 feet from the tower with loops in your hands and shoulders...

Страница 4: ...th the elbows straight and the arms abducted to slightly less than 90 degrees pull the straps down towards the hips and return Arm Circles With the elbows straight and the arms reaching toward the feet at a 45 degree angle circle the arms several times in each direction Keep the hands below shoulder height CUEING AND IMAGERY Engage the abdominals before the arms move Keep the low back neutral thro...

Страница 5: ... Starting position 2 Pull the ropes down toward the hips with the elbows straight 1 Posterior Shoulder Press Starting position 3 Circle the arms out to the sides to return to the starting position 2 Pull the ropes down to the carriage with the elbows straight 1 Arm Circles Starting position ...

Страница 6: ... to move Circles With the pelvis stable and the inner thighs together move the legs down open the legs out to the sides and circle them around to the starting position Do 6 to 10 in each direction Knee circles Place the straps around the knees to warm up the hips and decrease the challenge CUEING AND IMAGERY Engage abdominals before the legs lower and keep them engaged Lower legs only as far as ba...

Страница 7: ...position 2 Leg Lowers Pull the ropes down toward the carriage 2 Scissors Open the legs out to the side keeping the carriage still 3 Circle the legs down toward the footbar 2 Leg Circles Open the legs out to the side 4 Draw the legs together to return to the starting position 5 Return to the starting position ...

Страница 8: ...the back For beginners straighten the legs toward the ceiling as you get stronger lower the legs toward the carriage Inhale Open and close the legs no wider than the hips while keeping the torso lifted and the head up Exhale Bend the knees in to the chest Inhale Lower the head and return the arms to the starting position CUEING AND IMAGERY Engage the abdominals before beginning the exercise Breath...

Страница 9: ...ether 2 Press the straps out lift the head and upper back off the carriage and straighten the legs out 5 Draw the knees back into the chair position 3 Open the legs out as wide as the carriage 6 Lower the head and upper body to return to the starting position ...

Страница 10: ...s into the carriage engage the abdominals and roll the spine off the mat going no higher than the top of the scapulae The body will be in one line from the shoulders to the feet Inhale Round the spine and roll the torso down one vertebra at a time until the pelvis is back on the mat and the hips are flexed to 90 degrees Exhale Press the legs back out to approximately 45 degrees of hip flexion Inha...

Страница 11: ...er than the shoulder blades 3 Flex the hips until they are at about 90 degrees 8 Bend the knees to return to the starting position 6 Until the hips are back on the mat 7 Lower the legs to 45 degrees 5 Flex the spine and roll down one vertebra at a time 11 ...

Страница 12: ... Exhale Continue to circle the straps around until they are back in front of the head as the torso lowers onto the box Inhale Bend the elbows and the knees to return to the starting position CUEING AND IMAGERY Engage the abdominals to begin Slide the shoulder blades down to extend the back Keep the shoulder blades down as the arms reach overhead Engage the gluteals and hamstrings to decompress the...

Страница 13: ...he torso back onto the box 4 Continue to circle the arms up and around to the back keeping the chest as high as possible 7 Return to the starting position 6 Reach the arms forward 3 Extend the spine as you circle the arms up toward the ceiling 13 ...

Страница 14: ...TARTING POSITION Take hold of the strap with the hand that is farthest from it Begin the exercise with the hand holding the strap in front of the opposite hip bone Place the other hand on the hip with the elbow out to the side MOVEMENT SEQUENCE Inhale Pull the strap across the body and extend the arm out to the side Imagine you are drawing a sword out of a scabbard Exhale Return to the starting po...

Страница 15: ...he midline keeping the elbow slightly bent 1 Pull Across with Rotation Starting position 1 Draw a Sword Starting position 2 Rotate the torso as you pull the arm across the body 2 Pull the strap across the body leading with the elbow 3 Straighten the elbow 15 ...

Страница 16: ...mstrings Sit cross legged on the carriage or sit on a pad or towel CUEING AND IMAGERY Engage the abdominals before moving the arms Stay upright on your sit bones Keep the abdominals in as you bend forward as if leaning over a ball Keep the chest open the shoulders away from the ears and the eyes looking straight ahead Keep the ribs in place as the arms circle Keep the wrists straight PURPOSE Stren...

Страница 17: ... the legs and reach the hands to the carriage 3 Press the arms forward as you continue to flex the spine 6 Return to the starting position 5 Circle the arms out to the sides 4 Reach the arms forward and straighten the torso into one long line from hips to hands 17 ...

Страница 18: ...o the front Exhale Pull the abdominals in and roll up until the torso is straight over the hips in the starting position with the elbows bent and the hands level with the chest MODIFICATIONS Tight Hamstrings Bend the legs slightly to stay up on the sit bones CUEING AND IMAGERY Engage the abdominals and tuck the tailbone under to roll down Maintain an open curve in the spine throughout the exercise...

Страница 19: ...d the torso forward over the legs 4 Turn to palms back as you open the arms out to the side 3 Round the back and roll back keeping the arms in the same position as you roll 8 Return to the starting position 7 Bring the arms all the way in front of the body 6 Circle the arms up and around to the front as if doing the butterfly stroke in swimming 19 ...

Страница 20: ...orward Rows Hold both straps with the straps crossed and the elbows bent Pull the straps back keeping the elbows bent Alternating Double Arm Twist Hold one strap in each hand Rotate the torso to the right as you pull the right strap back keeping the elbow into the body Reach the left arm forward as the torso twists back to increase the rotation Repeat to the other side CUEING AND IMAGERY Engage th...

Страница 21: ... Starting position 3 Rows Starting position 2 Rotate the torso to the right as you pull the right handle back 1 Alternating Double Arm Twist Starting position 3 Rotate the torso to the left as you pull the left handle back 4 Pull the handles toward the chest keeping the elbows out to the side 21 ...

Страница 22: ...h the forehead Press the straps forward and up on a diagonal Bend the elbows to return to the starting position CUEING AND IMAGERY Engage the abdominals before moving the arms Sit up on top of the sit bones throughout the exercise Keep the chest open the shoulders away from the ears and the eyes looking straight ahead Keep the wrists straight PURPOSE Strengthen arm and shoulder muscles including b...

Страница 23: ...VEMENT SEQUENCE Exhale Engage the abdominals and press the straps forward Inhale Return the arms to the starting position with control CUEING AND IMAGERY Engage the abdominals before moving the arms Stand up straight throughout the exercise Keep the chest open the shoulders away from the ears and the eyes looking straight ahead Keep the wrists straight PURPOSE Strengthen arm and shoulder muscles i...

Страница 24: ... with control CUEING AND IMAGERY Engage the abdominals before moving the arms Stand up straight throughout the exercise Keep the chest open the shoulders away from the ears and the eyes looking straight ahead Keep the wrists straight PURPOSE Strengthen arm and shoulder muscles including brachialis biceps triceps pectoralis major latissimus dorsi rotator cuff and deltoid Strengthen scapular stabili...

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