Merrithew PROFESSIONAL Serie Instrucciones De Uso página 16

EXERCISES
Hundred
footbar position #1, 2 or 3 springs, headrest adjusted for individual
STARTING POSITION
Supine, imprinted position. Legs parallel and adducted in air,
knees flexed (tabletop position). Elbows flexed by sides of body.
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
EXERCISE
To prepare, inhale...
lengthen back of neck, keep scapulae stabilized and
EXHALE
contract abdominals to flex thoracic spine. Simultaneously,
extend elbows, reaching arms by sides level with shoulders,
and extend legs on a diagonal as low as imprint can
be maintained.
Then...
for five counts, keeping upper body flexion, scapular and
INHALE
pelvic stability, while doing small vertical pulses with arms.
for five counts while continuing to pulse arms.
EXHALE
Complete 10 sets (a total of 100 counts).
Hundred
1. starting position
3. flex knees
16 REFORMER INFORMATION FOR USE
To finish...
remain in upper body flexion, flex knees and continue
INHALE
to reach arms.
flex elbows and return upper body to carriage.
EXHALE
Legs remain in the air.
May be done starting in a neutral position and maintaining
NOTE:
throughout once strength is gained and ability demonstrated.
ESSENCE
transversus abdominis to compress abdomen
TARGET MUSCLES:
and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing
transversus; rectus abdominis and obliques concentrically to create
and isometrically to maintain thoracic flexion and stabilize pelvis;
lats and pec major to stabilize arms challenged by resistance from
behind; hip flexors, adductors and quadriceps isometrically to
maintain position of legs; scapular stabilizers
lumbo-pelvic region against weight of legs; upper body
STABILITY:
in flexion; scapulae during arm movement
abdominals to maintain thoracic flexion and stabilize
ENDURANCE:
pelvis throughout
2. flexed position
4. return