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WELL ROLL DOWN SERIES
BEGINNING | 10 REPS
STARTING POSITION VARIATIONS
High Slope:
Remove the step and sit with your hips against
the high slope.
Low Slope:
Sit with your hips against the low slope.
On the Step:
Sit in the well of the Pilates Arc®.
LEG POSITION VARIATIONS
(Bent knee positions are pictured on previous page)
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Knees bent
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Parallel
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Turned out in a wide 2nd position
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Diamond position with the heels or the soles of the feet
together and the knees bent
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Leg straight if you are not sitting in the well.
ARM POSITION VARIATIONS
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Hands behind head
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Arms forward
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Arms overhead
Well Roll Down
MOVEMENT SEQUENCE
Inhale
– Engage the abdominals and sit up tall.
Exhale
– Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc
keeping the abdominals engaged.
Inhale
– Take a sip of air and stretch the torso.
Exhale
– Engage the abdominals, draw the chin into the
chest, slide the ribs down the front of the torso
and roll off the arc to return to the starting
position.
1.High Slope Starting Position - Back against high slope
1. On the Step Starting Position - Sitting in the well
1. Low Slope Starting Position - Back against low slope
2. Draw the abdominals in until the low back is on the arc
3. Lean over the arc
Oblique Well Roll Down
MOVEMENT SEQUENCE
Inhale
– Engage the abdominals and sit up tall with the
hands behind the head.
Exhale
– Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc,
keeping the abdominals engaged.
Inhale
– Take a sip of air and stretch the torso.
Exhale
– Engage the abdominals, draw the chin into the
chest and rotate the torso to the right as you peel
the left side of the back off the arc. Reach the left
elbow toward the right knee.
Inhale
– Return to the center and roll back over the arc.
Exhale
– Rotate the torso to the other side and peel the
back off the arc.
Inhale
– Return to the center.
Exhale
– Roll up to return to the starting position.
1. Oblique Roll Down – Starting position
2. Draw the abdominals in and roll down until the low back is on
the arc
3. Lean over the arc
4. Rotate the torso to one side
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES