Balanced Body Pilates Arc, Руководство пользователя

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6
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Springs:
2RB to 3R
Footbar:
Low
Arc only:
High slope to footbar, middle arch
This is a much easier version of Stomach Massage for clients
who are not very strong, tend to sink into their lower backs
or who are very tight in their hamstrings. It is also a good
footwork alternative for pregnant women after 5 months
until their abdomen gets too large for the hip flexion to be
comfortable.
Starting Position
Sit on the Reformer with your sacrum against the high
slope edge of the arc. Place your feet on the footbar in the
V-feet position and place your torso and hands in one of the
positions listed below.
Movement Sequence
Exhale •
– Engage the abdominals and straighten the legs to
press the carriage back.
Inhale •
– Lower the heels under the bar, rise up on to the
balls of the feet and return to the starting position.
Stomach Massage Variations
(see Reformer 2 Manual for
more details)
Round Back
Reach
Twist
Single Leg (no photo)
Additional Variations
Monkey:
Place the feet in parallel on the footbar with the knees
bent and place the hands on the footbar. Straighten the legs
and press the carriage back to stretch the lower back and the
hamstrings.
stomach massage with the arc
1
stomach massage round Back - starting Position - hands on edge of carriage
2 straighten the legs and press the carriage back
3 lower the heels under the footbar
4 rise up onto the balls of the feet before bending the knees and returning to the starting
position