Balanced Body Tower on the Allegro 2 Скачать руководство пользователя

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cat, LeveL 3

Springs:

2 short springs from above on Push-through Bar

Reps:

Focus

Breath – exhale roll down, inhale to extend out, exhale pull
back, inhale uncurl.

Spinal flexibility

Scapula stability/mobility

Abdominal hollowing and lift

Coordination of breath with full spinal mobility

Precautions

Back injuries, shoulder 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 down and roll the spine down beginning with top of
head.

Reach bar away as spine elongates into extension.

Return by pulling abdominals in and curling spine back into
flexion before stacking vertebra one on top of the other to
return to the starting position. (Keep the hips pressed forward
over the knees as much as possible.)

1-800-PILATES | +1-916-388-2838

pilates.com | [email protected]

400-229 | 12.10.13

Содержание Tower on the Allegro 2

Страница 1: ...rest of the Reformer when the frame end is removed Remove the two nuts at the head end of the frame rails with the included wrench as shown in Figure A Repeat on other side Grab a riser and a leg cas...

Страница 2: ...e G Make sure the knobs underneath the Reformer have engaged with the spring mount and then hand tighten the knobs 6 Install Push Through Bar PTB Use the included t pins to attach the PTB as shown in...

Страница 3: ...oved Keep children under the age of 12 and pets away from the Allegro 2 Tower System at all times If you feel pain dizziness or shortness of breath stop exercising immediately Before beginning any exe...

Страница 4: ...cks Level 1 Springs 2 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...

Страница 5: ...highs together lower legs toward the table and maintain pelvic stability Variations Parallel turned out turned in holding a ball or magic circle between the legs Circles With both legs in loops circle...

Страница 6: ...ide 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...

Страница 7: ...s 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 supine...

Страница 8: ...quisites 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 down and roll the spine down beginning with top...

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