Stamina AeroPilates Arc, Руководство пользователя

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WORKOUT INSTRUCTIONS: Rollback Series
Rollback
Sit on the floor at the base of the arc. Reach both arms
straight out in front of you. Inhale, then exhale and roll
back one vertebra at a time pushing your hips back into
the arc and creating a “C” curve in your lower back.
Inhale, and maintain the “C” curve as you exhale and roll
up one vertebra at a time to starting position. Repeat 10
times.
Rollback with a twist
Sit on the floor at the base of the arc. Inhale, then exhale
as you twist your torso from the hips to the right. Then
roll back one vertebra at a time pushing your hips back
into the arc and creating a “C” curve in your lower back.
Inhale, then while maintaining the “C” curve, exhale and
roll back up one vertebra at a time. Repeat 5 times on
each side.
WORKOUT INSTRUCTIONS: Leg Series
Circles
With both legs extended straight up into the air, circle
your legs out and around making small circles. Keep
your pelvis and hips glued to the arc. Circle your legs 5
times in each direction.
Scissors
Inhale and bend both knees then extend both legs
straight up into the air one at a time. Exhale and reach
your right leg towards the floor while reaching your left
leg in the other direction. Inhale and raise your right
leg away while reaching your left leg toward the floor.
Keep your hips in contact with the arc. As your legs lift,
focus on reaching your sits bones away from your foot,
lengthening the back of the leg. Scissor both legs 10
times.
Windmills
With both legs extended straight up toward the ceiling
and scissor your legs forward and back twice, then circle
your legs out and around to the right. Keep your pelvis
and hips glued to the arc. Scissor twice and circle to the
left. Repeat these windmills 5 times.
Slide your body up and over the arc so that your head, neck and shoulder blades are flat on the floor and your hips
are in the middle of the arc.