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Triceps Press

Attach hand straps for this exercise - works forearms and triceps

Adjustment

Beginner

Advanced

Glide board incline position

B or C

C1, C2, C3 or C4

Tension Cords

1 and/or 2

1, 2, 3 and/or 4

Technique

: Lying on the Glide board with head on the headrest, place feet approximately hip-width apart

on the Footrest bar. With palms facing upward, grasp a hand strap in each hand, bend elbows and hold
upper arms against your body. Holding upper arms still slowly straighten arms bringing hands towards the
outside of your thighs - do not lock your elbows. Hold for a count of 10 at the top of the motion and then
slowly reverse the movement back to the starting position.

Repetitions: 12-20 (or until tired).

Arm Pull Up

Attach hand straps for this exercise - works shoulders, back, chest, abs and triceps

Adjustment

Beginner

Advanced

Glide board incline position

B or C

C1, C2, or C3

Tension Cords

1 and/or 2

1, 2, 3 and/or 4

Technique

: Lying on your back on the Glide board with head on the headrest, place feet on footrest

approximately hip-width apart. With palms facing upwards, grasp a hand strap in each hand and extend
arms over your head. With elbows slightly bent bring arms down towards the front of your thighs (palms
should now be facing down) while raising your head and shoulders off the Glide board. Hold for a count of
10, then slowly lower head and shoulders while returning arms to the stating position.

Repetitions: 12-20 (or until tired).

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Содержание FSPLTPWRGM

Страница 1: ......

Страница 2: ...uadriceps stretch 6 Upper Back stretch 6 Pilates Gym Workout 7 Arches 7 Arch Pulse 7 Heel Press 8 Heel Pulses 8 Plies 8 Arm Circles 9 The Hundreds 9 Sitting Plies 10 The Prance 10 Pelvic Tilt 11 Kneeling Stretch 11 Strengthening Workout 12 Ab Crunch 12 Ab Crunch with Arm Movement 12 Seated Curl 13 Triceps Extension 13 Triceps Press 14 Arm Pull Up 14 Bench Press 15 Seated Row 15 Seated Upright Row ...

Страница 3: ... to start with beginner exercise and slowly progress to the more advanced exercises Listen to signals from your body Good pain Vs Bad Pain A feeling of fatigue resulting from a workout is normal and is what we term acceptable Good Pain Exercise should never cause Bad Pain strong pain or discomfort If you experience any of the following symptoms during exercise STOP IMMEDIATELY AND CONSULT YOUR DOC...

Страница 4: ...les with a soft clean cloth after use Do not use harsh chemicals or abrasive substances Store your Pilates Gym Machine in a dry place away from children and high traffic areas of the house We recommend storage in a room which can be locked The unit can be folded down for ease of storage 1 Lower the Glide Board to its flat position 2 Remove the Push Up Bar assembly by removing the small pins 3 Remo...

Страница 5: ...hole on the adjustable bar 3 Release the Height Adjustment Knob and make sure it is firmly in place in the hole on the adjustable bar Screw Knob tightly back into place To Lower the Glide Board back into the flat position 1 Lift the Glide Board until the Extension Bar Assembly is released 2 Grasp the Extension Bar Assembly and place in the first notch carefully lowering the Glide Board until it is...

Страница 6: ... Heart problems Asthma Family history of any heart disease or stroke Arthritis Taking any medications Any pre existing condition or ailment Remember to STOP IMMEDIATELY AND SEEK MEDICAL ADVICE if you experience any of the following during exercise CHEST PAIN OR TIGHTNESS SHORTNESS OF BREATH IRREGULAR HEARTBEAT DIZZINESS NAUSEA UNUSUAL PAIN OR DISCOMFORT Remember that exercise alone is not enough E...

Страница 7: ...ith your left hand gently apply pressure to your elbow to increase the strength Hold for 20 30 seconds Repeat with left arm Achilles and Calf stretch Stand approximately one arm length away from wall with your feet hip width apart Keeping your feet facing forward move one foot close to the wall and extend the other leg behind you Brace your hands on the wall and keeping the heel of the extended fo...

Страница 8: ...C Tension Cords 1 and or 2 1 2 3 and 4 Technique Lie with your back on the Glide Board and head on Headrest arms by your sides Place your feet with arches resting against the Footrest Bar legs together and toes pointing up Push with your feet against the Footrest Bar and extend your knees and hips until legs are straight taking care not to lock your knees Tighten your buttocks and thighs as you pe...

Страница 9: ...1 and or 2 1 2 3 and 4 Technique Position yourself on Glide Board as in Heels exercise Push back slightly until knees are bent approx 90 degrees Tightening thighs buttocks press back and forth in small pulsing movements Repetitions 12 20 or until tired then slowly return to the starting position Plies Works hips front back inner thighs and calves Adjustment Beginner Advanced Glide board incline po...

Страница 10: ...e other direction 2 3 sets or until tired The Hundreds Attach hand straps for this exercise works arms and abs Adjustment Beginner Advanced Glide board incline position A A Tension Cords 1 and or 2 1 2 3 and or 4 Technique Lie on the Glide Board with head on headrest and feet on footrest legs together toes pointing upward Grasp the hand straps with palms forward Exhale at the same time pressing ar...

Страница 11: ...ition Repetitions 10 sets or until tired The Prance Works hips thighs and calves Adjustment Beginner Advanced Glide board incline position A A Tension Cords 1 and or 2 1 2 and or 3 Technique Lie on your back on the Glide Board with head on headrest arms by your sides Place the balls of both feet on the Footrest Bar legs together and toes pointing upward Using right foot press against the the Footr...

Страница 12: ...ghtened do not lock your knees Hold for a count of 10 and slowly return to the starting position Repetitions 12 20 or until tired Kneeling Stretch Works arms abs legs and lower back Adjustment Beginner Advanced Glide board incline position A A Tension Cords 1 and or 2 1 2 and or 3 Technique Gripping the Footrest bar with both hands kneel on the Glide board and bend forward from the waist Relax you...

Страница 13: ...ch hand and cross arms over chest Slowly press against the push up bar with feet straightening the knees while at the same time bringing your head and shoulders off the Glide board making the crunch movement Hold at the top of the movement for one count pulling down slightly with arms Return to the starting position by slowly bending knees while lowering head and shoulders back to Glide board Repe...

Страница 14: ...20 or until tired Triceps Extension Attach hand straps for this exercise works forearms and triceps Adjustment Beginner Advanced Glide board incline position B or C C1 C2 C3 or C4 Tension Cords 1 and or 2 1 2 3 and or 4 Technique Lying on the Glide board with head on the headrest place feet approximately hip width apart on the Footrest bar With palms facing upward grasp a hand strap in each hand b...

Страница 15: ...reverse the movement back to the starting position Repetitions 12 20 or until tired Arm Pull Up Attach hand straps for this exercise works shoulders back chest abs and triceps Adjustment Beginner Advanced Glide board incline position B or C C1 C2 or C3 Tension Cords 1 and or 2 1 2 3 and or 4 Technique Lying on your back on the Glide board with head on the headrest place feet on footrest approximat...

Страница 16: ...at the top of the motion and then slowly reverse the movement back to the start position Repetitions 12 20 or until tired Seated Row Attach hand straps for this exercise works upper back biceps and shoulders Adjustment Beginner Advanced Glide board incline position B C Tension Cords 1 and or 2 1 2 3 and or 4 Technique Straddle the Glide board sitting with back towards the footrest and feet on the ...

Страница 17: ... count of 10 at the top of the motion then slowly reverse the movement back to the starting position Repetitions 12 20 or until tired High Row Decline Attach hand straps for this exercise works shoulders biceps and upper back Adjustment Beginner Advanced Glide board incline position A B Tension Cords 1 and or 2 1 2 3 and or 4 Technique Lie on Glide Board with head near Footrest and feet on Headres...

Страница 18: ...ovement then slowly reverse the motion and return to the starting position Repetitions 12 20 or until tired Lunge Works thighs hips and calves Adjustment Beginner Advanced Glide board incline position A C1 C2 C3 or C4 Tension Cords 1 and 2 1 2 3 and or 4 Technique Stand next to Glide board beside Footrest Place your inside foot in the centre of the Glide board Keeping your outside foot flat on the...

Страница 19: ...Fitness Levels A summary of fitness levels suggested repetitions and suggested adjustment settings are listed below If you miss a few days of working out resume your workout on the level you last used If you have not worked out for a while we suggest recommencing on the beginner level and allow a steady workout progression back to the more advanced levels BEGINNER INTERMEDIATE ADVANCED GLIDEBOARD ...

Страница 20: ...wn Workout Diary using the following template PILATES WORKOUT DATE REPS SETS DATE REPS SETS ARCHES ARCH PULSES HEEL PRESS HEEL PULSES PLIES ARM CIRCLES THE HUNDREDS SITTING PLIE THE PRANCE PELVIC TILT KNEELING STRETCH STRENGTH WORKOUT DATE REPS SETS DATE REPS SETS AB RUNCH AB CRUNCH WITH ARM SEATED CURL TRICEPS EXTENSION TRICEPS PRESS ARM PULL UP BENCH PRESS SEATED ROW SEATED UPRIGHT ROW HIGH ROW ...

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