Balanced Body Pilates Arc, Руководство пользователя

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Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
footwork on the arc
Springs:
2RB to 3R
Footbar:
High or Low
Arc only:
Low slope to footbar, middle arch
This is a simple way to modify the Footwork for a client who is
more than 5 months pregnant or who can’t lie supine due to
eye problems, vertigo or other issues. With the torso variations
it becomes a wonderfully complete warm up for the whole
body.
Footwork on the Arc
Starting Position
Hands supporting the head:
Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the hands with the elbows wide. Place the feet on the footbar
in one of the foot and leg positions below.
Arms reaching forward:
Lie supine on the carriage with the upper
body supported on the Arc and reach the arms forward.
Head supported by the step:
Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the step. Use a sticky pad as the step will fall if you lift your
head. You can also use pillows or towels to support the head.
High slope to footbar:
For more intense back extension, place the
Arc on the Reformer with the high slope towards the footbar
and the shoulder rest in the front arch.
Movement Sequence
Exhale •
– Straighten the legs, maintaining the position of the
back on the Arc.
Inhale •
– Bend the knees as the carriage returns.
Footwork Variations
(see Reformer 1 Manual for more details)
Double Legs
Heels
Toes
Prehensile
V Feet
Tendon stretch (Lift/Lower)
Wide/2nd position
Running in place
Single Leg
Heels
Toes
Legs parallel
Legs turned out
1 footwork - starting Position - hands supporting the head
1 footwork - starting Position - arms reaching forward
1
footwork - starting Position - step supporting the head
2 footwork - Press the carriage back