Balanced Body Combinación Reformer Trapecio Manual Del Usuario página 26

BREATHING, LEVEL 2
6 reps
Springs: 2 long, light springs from high
position on wooden bar for Joe's Breathing,
1 – 2 short springs from high position on
aluminum bar for Carola's Breathing.
Feet in Trapeze
Focus
Breathing – Inhale push bar, exhale return,
inhale press legs down, exhale return, inhale
Joe's Breathing
roll-up, exhale return
Abdominal strength, balance between
abdominals and back extensors
Shoulders down
Pelvic stability
Back, Gluteal and Hamstring strength
Coordination
Precautions
Shoulder and neck problems,
some low back injuries
Starting position
Lie supine with head at tower end of Trapeze
Table, hands holding Push-through Bar or Roll-
down Bar, palms facing down, feet in trapeze,
legs slightly turned out. Adjust Trapeze with the
horizontal slider to be directly over the knees
when lying supine.
Joe's Breathing
Holding on to Roll-down Bar, press bar down
to hips as legs press down into the trapeze and
torso and hips rise off the table, return to the
starting position.
Carola's Breathing
Carola's Breathing
Hold on to Push-through Bar, inhale and pull bar
down to chest by bending elbows wide
Press bar overhead and bring arms down and back
to starting position on the exhale
Inhale and press the Trapeze down lifting the
hips off table with a flat back
Roll the back down and return to starting
position on exhale.
Press bar up and roll torso off table into
Teaser position
Exhale and return to starting position.
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