Stamina AeroPilates Arc, Руководство пользователя

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WORKOUT INSTRUCTIONS: Extension Series (continued)
Child’s pose
Kneel on hands and knees. Sit back resting your body
over you thighs. Rest the forehead on the floor. Relax
and allow your back to stretch. Take 10 to 15 deep, slow
breaths.
With legs
Bring both arms back so they are raised off the floor
and long by your sides. Rest your forehead on the mat.
Inhale and lift your head and upper back one vertebra at
a time. At the same time, lift both legs up keeping them
stretched out long. Reach the top of your head and your
feet away from each other, lengthening the body in one
long diagonal line from head to toe. Exhale as you roll
back down and rest momentarily. Repeat 5 times.
WORKOUT INSTRUCTIONS: Hip Extension Series
Straight leg raises
Inhale and straighten the right leg out and back. Exhale
as you reach your leg in a long line horizontal with the
floor, then use the muscles in your behind to raise the
leg a few inches upward while pushing your hips into the
arc. Switch legs and repeat 5 times on each side.
Child’s pose
Kneel on hands and knees. Sit back resting your body
over you thighs. Rest the forehead on the floor. Relax
and allow your back to stretch. Take 10 to 15 deep, slow
breaths.
Donkey kick
Inhale and bend the right knee, exhale and as you push
your hips down onto the arc extend the right leg back
and up. Switch legs and repeat 5 times on each side.
External rotation
Inhale and rotate your straight right leg outwards at
the hip. Exhale and reach you’re your leg in a long line
horizontal with the floor, then use the muscles in your
behind and outer hip to raise the leg a few inches upward
while pushing your hips into the arc. Switch legs and
repeat this 5 times on each side.
Slide your whole body forward so that the arc is under the hips. Rest your head on your hands on the floor.