CAPITAL SPORTS Pilato Manual De Instrucciones página 40

AB Crunch with Arms
Level
Glide Board
Incline Position
Tension Cords
Repetition
Works
Lying on your back on the Glide Board with head on headrest,
place feet on the Footrest bar approximately hip-width apart. Ta-
king a hand strap in each hand, bend your elbows; hold arms
tightly against your side with handles at shoulder height, palms
down. Slowly raise your head and shoulders off the Glide Board
in the „crunch" movement while pulling down with your arms.
Do not use your legs as your abdominals contract. Hold for a
count at the top of the movement then slowly lower your head
and shoulders, bend your elbows and bring arms back to the
starting position.
Seated Curl
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Straddling the Glide board with feet on the floor sit at footrest end facing the headrest. Take a hand
strap in each hand with palms facing upward, elbows bent and held against your sides. With your back
straight, bend elbows bringing hands up towards your shoulders. Hold for a count at the top of the
movement and then slowly return to the starting position.
40
Beginner
low
1 and/or 2 1,2,3 and/or 4
12-20 (or until tired)
abs and arms
Advanced
middle
Beginner
low
1 and/or 2
12-20 (or until tired)
forearms, front upper arms & abs
Advanced
middle
1,2,3 and/or 4