Sissel PILATES CORE Instrucciones De Uso página 10

SISSEL PILATES CORE TRAINER
®
Note: when exercising with the Pilates core trainer focus on regular breathing,
avoid a hollow back and do not raise shoulders.
Scissors: strengthening of lower abdomen and back of leg.
Start: Supine position, pull belly button towards lumbar spine, arms and legs
stretch the core trainer, hands determine the resistance of the tubes and do not
change position during the exercise. Legs do scissors movement while pelvis
remains stable and immobile.
10 – 15 repetitions.
"Wiper": training of adductors / inside of legs and deep
abdominal muscles
Start: Supine position, permit lumbar spine to sink into mat, tighten
abdomen, open outstretched legs sideways, close again, pelvis remains
stable and immobile, due to lower abdominal force.
10 – 15 repetitions.
Biceps training with complete body tension
Start: Supine Position, extend legs towards the floor and pull belly button towards
lumbar spine. Raise upper body (up to shoulder blades) off the mat, straighten
and bend elbows while upper arms remain close to the body.
10 – 15 repetitions.
Complete body training
Start: Supine position, raise upper body off the mat, tighten abdomen,
straighten right leg and arm simultaneously, left leg points up, left arm is
bent, pull shoulder blades together.
Switch sides, 8 x 10 repetitions.
Rowing, back and arm workout
Start: Sit with straight legs, pull in belly button, roll chin towards chest,
round back and keep in C-shape. Extend arms sideways, shoulders remain
low while straight arms move behind back.
10 – 15 repetitions.