Balanced Body Pilates Arc, Руководство пользователя

Страница: 14 / 24

14
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Springs:
B to RY
Footbar:
No bar
Straps:
Short or Regular
Arc and step:
Step toward the shoulder rests.
Arm Work on the Arc facing the straps adds abdominal work
to the arm exercises and makes this a much more challenging
exercise. All of the arm work in this direction helps to develop
elbow flexion, posterior shoulder and upper back strength and
is great for improving posture especially for office workers.
Starting Position
Sit in the well or lie supine on the Arc facing the straps with the
tailbone close to the top of the step and the straps in the hands.
Exercise Position Variations
Sit in the well with the feet on the head rest and the lower
•
back supported by the Arc.
Lie on the Arc with the tailbone close to the top of the step
•
and hold the legs in chair position with the hips and knees
flexed at 90 degrees.
Lie on the Arc with the tailbone close to the top of the step
•
and hold the legs in Teaser position with the legs straight.
Movement Sequence
Exhale –
•
Engage the abdominals and pull the straps back.
Inhale – •
Return the arms to the starting position with
control.
Arm Work Variations
(see Reformer 1 Manual for more details)
Biceps
Triceps/Posterior Deltoid
Alternating Double Arm Twist (No photo)
Rows
Overhead Press:
Maintaining the position of the torso, reach the
arms overhead and circle them around to the starting position.
Overhead Press with Upper Back Extension:
Maintaining the
position of the torso, reach the arms overhead and extend the
upper back then circle them around to the starting position to
begin again.
1
Biceps – Pull the straps in by bending the elbows
1 Triceps/Posterior Deltoid – Press the straps back
arm Work on the arc
facing sTraPs
1 starting Position - feet on headrest
1 starting Position - legs in chair position
1 starting Position - legs in Teaser position