Pilates Manual

Transcription

Pilates Manual

MAX USERS WEIGHT: 120Kg-264lbs
INTRODUCTION
TABLE OF CONTENTS
BENEFITS OF EXERCISE
1
Welcome to the world of the TOTAL TRAINER PILATES. The
TOTAL TRAINER PILATES is one of the finest and most
comprehensive pieces of home exercise equipment available. We know, as we have been making them for over 20
years.
MEDICAL/SAFETY NOTICE
2
CARE AND MAINTENANCE
3
FEATURES OF THE AIR MAGNETIC ROWER
9
GETTING STARTED
15
By choosing TOTAL TRAINER PILATES, you have made a
decision that will improve the health and fitness and well
being for you and your family. Being fit and healthy will
improve your energy levels and your quality of life.
SING THE MONITOR
25
TRAINING GUIDELINES
35
STRETCHING
45
Strength training is vital for all ages and the TOTAL TRAINER
PILATES provides a more effective workout, producing better
results and will encourage you to reach your fitness goals and
maintain the body you have always wanted.
PROGRAMS
55
TRAINING TIPS
67
WARRANTY
78
Congratulations!
All you need to do is to spend 15 to 30 minutes three times a
week to start seeing the benefits of a regular exercise program on the TOTAL TRAINER PILATES.
TOTAL TRAINER PILATES is two machines in one.
1) TOTAL TRAINER
2) PILATES
The Manual exercises are divided into TOTAL TRAINER
exercises & PILATES exercises.
Some of the accessories are designed specifically for the
different machines, Please do NOT use the TOTAL TRAINER
accessories for Pilates exercises & do NOT use the PILATES
accessories for TOTAL TRAINER exercises.
We want you to enjoy the full benefits of your exercise program and so we recommend that you read this manual
thoroughly and by doing so you will:
! Learn proper techniques.
! Be able to better define your fitness goals.
1
.
1
TOTAL TRAINER PILATES PARTS IDENTIFICATION
TOTAL TRAINER
LEG PRESS BOARD
BENCH BAR
RESISTANCE RAIL
SIT-UP LEG CURL STRAP
PULL-UP
PRESS BAR
AB HARNESS
PILATES
SHOULDER PADS
HEEL REST
FIXED PULLEY
INCLINE
RAIL
ROPE PULLEY
GLIDE BOARD
ROPE
ROPE
ASSEMBLY
ROPE CLIP
PILATES LEG BAR
ROPE HANDLES
TRANSPORTATION
WHEEL
BRACE
GLIDE BOARD PULLEY
(underneath GLIDE BOARD)
PILATES
ROPE
EXTENSION
LEG CUFFS
POWER BAR HANDLE
WEIGHT PLATE LOCK
POWER BAR
FREE WEIGHTS
(not supplied)
3
LEG CUFF ROPE
3
HOW YOUR TOTAL TRAINER PILATES WORKS
The principle behind the TOTAL TRAINER PILATES is to
use your own body weight on a moving board as the resistance. So, you are actually exercising directly against your
own body weight.
The desired percentage that you
exercise against is determined by
varying the angle of the Glide
Board and Incline Rail.
Resistance Rail
Selecting various heights on the
Resistance Rail for the different
exercises represents a varying
percentage of your body weight
that you exercise against,
ranging from light on the lower
levels to very heavy on the top
levels.
To increase the resistance further optional weights can be added to the
Power Bar. Up to 45kg or 100lbs (22.5kg or 50lbs Each side) can be
added to the Power Bar.
Resistance Formula
The CHARTS A and B below are indications of the
percentage of your body weight against which you are
working .
Table 1 is with the Arm Rope ATTACHED to the Glide Board Pulley on the
Glide Board. The Arm Rope is used when performing Pullovers or Fly
exercises .
Table 2 is with the Arm Rope DETACHED from the Glide Board Pulley on the
Glide Board. The Arm Rope is NOT used when performing Leg Press or Pullup exercises .
CHART A = 19 Resistance Level Settings
Resistance Level
Minimum
1
3
5
7
9
11
13
15
17
19
Maximum
Table 1
4%
8%
12%
15%
19%
23%
27%
31%
34%
38%
Table 2
10%
17%
23%
30%
36%
43%
50%
56%
63%
69%
CHART B = 21 Resistance Level Settings
Resistance Level
Minimum
1
3
5
7
9
11
13
15
17
19
Maximum
21
3.
Table 1
4%
7%
11%
14%
18%
22%
25%
28%
32%
35%
38%
Table 2
10%
15%
20%
26%
32%
39%
45%
51%
57%
63%
69%
To calculate the weight you are working against, multiply your weight by the
level percentage - CHART A example: a 68kg (150lb.) person at level 15 on
Table 2 is 68kg x 56% = 38kg (150 x 56% = 84lbs.) being lifted.
If free weights are added to the Power Bar, add the weight to your body
weight before calculating the percentage - CHART A example: a 68kg
(150lb.) person plus 45kg (100lbs.) of free weights at Level 15 is 113 x 56% =
63kg (250 x 56% = 140lbs.).
4
4
SETTING UP YOUR TOTAL TRAINER PILATES
Unfolding
IMPORTANT: Clear a 2x Meter by 2.5 Meter
working space before setting-up your TOTAL
TRAINER PILATES. Ensure the surface is
solid & level.
WARNING: To avoid injury always use the
Storage Handle when setting up or folding the
TOTAL TRAINER PILATES and keep fingers
and hands away from folding hinge parts.
3.
1.
Standing at the side of the TOTAL
TRAINER PILATES grasp the Storage
Handle with one hand and the Top Bar with
the other hand.
Changing the Resistance
1.
To raise the Incline Rail up the Resistance
Rail, stand at the side of the Resistance
Rail and hold the upper section of incline
Rail with your right hand. Grasp the
Resistance Rail Lock Pin with your left
hand. Pull out Resistance Rail Lock Pin
and lifting with your right-hand raise the
Incline Rail.
2.
Pull out Resistance Rail Lock Pin and
lifting with your right-hand raise the Incline
Rail.
Lower the TOTAL TRAINER PILATES
Incline Rail all the way so that it is
horizontal with the floor and the
Resistance Rail is vertical.
Storage Handle
Brace Lock Pin
4.
2.
5
Open up the TOTAL TRAINER PILATES by
pulling the Top Bar so that the wheel
section rollers apart.
It is very important that the Brace Lock Pin
is firmly engaged & locked. The TOTAL
TRAINER PILATES Incline Rail must be
parallel with the floor and Resistance Rail
must be vertical. You should see or hear
the Brace Lock Pin click into place. Rotate
the Brace Lock Pin clockwise until firm.
WARNING: To avoid serious injury the Brace
Lock Pin must be engaged & locked before
exercising.
5
Pull-Up/Press Bar
The Pull-Up/Press Bar can be used in two
positions on the TOTAL TRAINER PILATES.
PULL-UP POSITION
TOTAL TRAINER
Leg Press Board
The TOTAL TRAINER LEG PRESS BOARD is
used for doing TOTAL TRAINER exercises
(see pages ??~??)
The TOTAL TRAINER LEG PRESS BOARD
and the PILATES LEG BAR are inserted in
exactly the same holes in the bottom end of the
Incline Rail
WARNING: The PILATES LEG BAR is for
Pilates exercises and the TOTAL TRAINER
LEG PRESS BOARD is for Total Trainer
exercises. DO NOT use the PILATES LEG
BAR for Total Trainer exercises as injury may
result
3.
On the opposite side from the Resistance
Rail Lock Pin is an additional Safety Pin
which must also be firmly inserted before
using your TOTAL TRAINER PILATES.
TOTAL TRAINER LEG PRESS BOARD
Safety Pin
1.
Inset the Pull-Up/Press Bar in the top end
of the Incline Rail for doing Pull-Ups.
SHOULDER PRESS POSITION
1.
Place the TOTAL TRAINER LEG PRESS
BOARD in the holes at bottom end of the
Incline Rail.
2.
You can use the POWER BAR as handles
for extra support when doing Leg Press or
Calf raise exercises.
WRONG
Safety Pin
CORRECT
WARNING: To avoid injury ensure Resistance
Rail Lock Pin and Safety Pin are firmly
engaged before exercising.
6
2.
Place the Pull-Up/Press Bar in the bottom
end of the Incline Rail for doing Shoulder
Press.
6
Using Ropes and Pulleys
SIDE PULLEY SETUP
(without Glide Board Pulley)
The rope and pulley system on the Total
Trainer is very simple.
I M P O R T A N T: D O N O T f o l d t h e TO T A L
TRAINER PILATES in the SIDE PULLEY
SETUP position, always return to the
STANDARD SETUP before folding.
All exercises are either performed with or
without the Glide Board Pulleys engaged, or
with the Side Pulleys engaged. The TOTAL
TRAINER PILATES Glide Board Pulley is
located underneath the top of the Glide Board.
Each exercise shown in your Manual states
clearly whether the exercise should be
performed with the Glide Board Pulleys
engaged or disengaged or the Side Pulley
engaged. Several of the arm exercises can be
used with the Glide Board Pulley engaged or
disengaged, and these are marked optional.
The resistance is halved with the Glide Board
Pulleys engaged as it provides a 2:1 reduction
ratio.
2.
Hook the Rope loop over the back end of
the Retaining Plate into the Glide Board
Pulley and pull the Rope forward. The Total
Trainer Rope configuration should look as
below:
STANDARD SETUP
(with Glide Board Pulley)
IMPORTANT: When not using the Arm Rope
Assembly ALWAYS Disengage the rope from
the Glide Board Pulley and the Side Pulleys.
1.
Remove the Lock Pins securing the left
and right Rope Pulleys to the shafts at top
of the Main Frame.
2.
Move the left and right Rope Pulleys to the
Shafts at each side of the Glide Board and
refit the Lock Pins.
STANDARD SETUP
(With Glide Board Pulley)
STANDARD SETUP
There are many exercises that do not use the
Glide Board Pulley. Simply disengage the
Rope from underneath the Glide Board. The
Rope configuration should look as per below:
STANDARD SETUP
1.
7
For exercises that use the Glide Board
pulley, you will need to hook the center of
the Rope around the Glide Board Pulley on
the underside of the Glide Board. Form a
loop with the Rope as shown.
7
SIDE PULLEY SETUP
(Without Glide Board Pulley)
Bench Bar
ROPE RETAINER PLATE “UNLOCKED”
Your TOTAL TRAINER PILATES is supplied
with a Bench Bar that simulates lifting free
weights in the Bench Press position but can
also be used for various other exercises Upright Rowing, Bicep Curls etc.
TOTAL TRAINER Bench Bar is used with the
Rope Assembly in the Side Pulley Set-Up.
ROPE RETAINER PLATE “LOCKED”
TOTAL TRAINER Bench Bar looks like this.
3.
Move the Rope to the top of the Frame and
fit it around the Fixed Pulleys on each side
of the Main Frame.
ROPE RETAINER PLATE
SIDE PULLEY SETUP
4.
Detach and remove the Handles from the
Rope Assembly by unhooking the Handles
from the Rope Clip.
2.
Attach the TOTAL TRAINER Bench Bar to
the Rope Assembly by way of the Rope
Clip.
Rotate the Rope Retainer Plate into the
UNLOCKED Position. Place the Rope
around the Pulley. Rotate the Rope
Retainer Plate to the Locked Position.
WARNING: To avoid injury the Rope Retainer
Plates must be LOCKED before exercising in
the Side Pulley Setup.
8
1.
5.
Lift the Handles and place them on the top
of the Glide Board. This will give you easy
access to the Handles when getting into
position for the advanced exercises.
8
Leg Cuff Rope
Leg Cuffs
with a Leg Cuff Rope and 2 x Leg Cuffs for
doing several leg exercises.
Your TOTAL TRAINER PILATES is supplied 2 x
Leg Cuffs for doing TOTAL TRAINER Leg
Exercises and PILATES Leg Exercises.
The TOTAL TRAINER Leg Cuff Rope should
NOT be used for PILATES exercises.
1.
Insert Leg Cuff Rope into the hole in the
Top Bar so the pulley is facing the Glide
Board and tighten Knob firmly.
WARNING: To avoid possible injury always
ensure Knob is tightly secured.
2.
On the end of the Leg Cuff Rope is a Loop.
Place the Rope Loop over the back end of
the Retaining Plate into the Glide Board
Pulley and pull the rope forward.
WARNING: To avoid possible injury always
ensure Leg Cuff Rope Loop is tightly secured
9
TOTAL TRAINER
3.
Separate Leg Cuff velcro and place Leg
Cuff around ankle.
4.
Grasp Leg Cuff Rope Clip and get into
position on the Glide Board for the
exercise you wish to perform. Connect the
Leg Cuff “D” Ring to the Rope Clip.
5.
Get into position by supporting your weight
with your free leg on the floor. Transfer
your weight to the Leg Cuff while lifting
your other leg onto the Glide Board.
TOTAL TRAINER Leg Exercises will only use
1 x Leg Cuff and the Leg Cuff Rope. See photo
example.
PILATES
PILATES Leg Exercises will use 2 x Leg Cuff
and the PILATES Rope Extension. See photo
example.
9
AB Harness
Sit-Up / Leg Curl Strap
with a AB Harness for exercising your
abdominal muscles.
This Strap is used for Sit-Ups, Leg Curls and
various other exercises.
TOTAL TRAINER AB Harness is used with the
Rope Assembly in the Standard Set-Up.
TOTAL TRAINER AB Harness looks like this.
1.
1.
2.
10
3.
Stop the Glide Board sliding down the
Incline rail by firmly holding the Incline Rail
with your left hand and sit on Glide Board
as per photo.
4.
Place your heels behind the padded Heel
Rest and slide your feet under both of the
Velcro Straps. Tighten the Velcro Strap so
feet are firmly held. Engage the Velcro
Lock.
Loosen off the Velcro Strap leaving
sufficient room to insert both of your feet.
Detach and remove the Handles from the
Rope Assembly by unhooking the Handles
from the Rope Clip.
Attach the TOTAL TRAINER AB Harness
to the Rope Assembly by way of the Rope
Clip.
2.
Before sitting on the Glide Board, slide the
Glide Board up the Incline Rail as per
photo.
Note: The Sit-Up / Leg Curl Strap can be
adjusted (i.e. made shorter or longer) from the
left side using the Velcro connection.
10
Power Bar
PILATES Rope Extension
ADDING FREE WEIGHTS
(WEIGHTS NOT PROVIDED)
with an PILATES Rope Extension.
The Total Trainer is supplied with an optional
Power Bar to allow extra weight to be added to
the TOTAL TRAINER PILATES.
It is necessary to attach the PILATES Rope
Extension to perform all PILATES Rope
Assembly exercises.
The PILATES Rope Extension should NOT be
used for TOTAL TRAINER exercises.
1.
2.
Attach the PILATES Rope Extension to the
Rope Assembly by way of the Rope Clip.
3.
Reattach the Handle to the PILATES Rope
Extension with the Rope Clip.
Insert Power Bar through the Glide Board
Channel.
Your PILATES Rope Extension looks like this.
2.
Slide an equal amount of weights and a
Hand Grip on each side of the Power Bar
then secure with the Weight Plate Locks
which are provided.
The Power Bar Hand Grips are useful to hold
onto while doing many of the exercises.
MAXIMUM RECOMMENDED ADDITIONAL
WEIGHT is 45kg (100 lbs.)
22.5kg (50lbs.) each side.
MAXIMUM USER WEIGHT is 120kg (264lbs.)
11
1.
Detach and remove the Handle from the
Rope Assembly by unhooking the Handle
from the Rope Clip.
11
PILATES Shoulder Pads
PILATES Cords
PILATES Leg Bar
with 2 x PILATES Shoulder Pads for PILATES
exercises ONLY.
Your TOTAL TRAINER PILATES has 4 x
PILATES Cords under the Glide Board to be
used for Pilates Exercises ONLY. You can
Engage & Disengage the PILATES Cords with
ease to vary the resistance during PILATES
Exercises.
The PILATES LEG BAR is used for the
PILATES WORKOUT (see page ??)
The PILATES LEG BAR and the TOTAL
TRAINER LEG PRESS BOARD are inserted in
exactly the same holes in the bottom end of the
Incline Rail
W A R N I N G : T h e T O TA L T R A I N E R L E G
PRESS BOARD is for Total Trainer exercises
and the PILATES LEG BAR is for the Pilates
Workout. DO NOT use the TOTAL TRAINER
LEG PRESS BOARD for Pilates Workout as
injury may result
PILATES LEG BAR
PILATES Shoulder Pads looks like this.
1.
1.
All 4 x PILATES Cords are Disengaged.
Unscrew and remove the all 4 x Shoulder
Pad Knobs.
1.
2.
Place the PILATES LEG BAR in the holes
at bottom end of the Incline Rail.
Hold the Grab Tab & pull.
Engaged
2.
12
Fit the 2 x PILATES Shoulder Pads to the
Glide Board and secure with 4 x Shoulder
Pad Knobs. Tighten firmly.
.
Disengaged
3.
Relocate the Grab Tab on the Glide Board.
PILATES WORKOUT (see page ??)
12
Folding
1.
Remove all accessories and attachments
(Leg Press Board, Pull-Up/Press Bar, Leg
Cuff, Power Bar etc)
4.
2.
Release the Brace Lock Pin with one hand
and then slightly lower the Resistance Rail
toward the Glide Board so that the Brace
Lock Pin disengages.
Lower Incline Rail and Glide Board to
Level 1. Check that the Resistance Rail
Lock Pin has engaged by listening for the
familer locking sound.
6.
Engage Storage Handle.
7.
To wheel the TOTAL TRAINER PILATES,
stand behind the machine and pull
machine toward you and wheel.
10.
5.
3.
13
Place the Handles over the Top Bar.
Grasp the Storage Handle with one hand
and Top Bar with the other hand and lift
with the Storage Handle while pulling on
the Top Bar so that the Resistance Rail
wheels roll and the TOTAL TRAINER
PILATES closes.
13
TOTAL TRAINER EXERCISES
Program Cards
Movement Styles
Your Total Trainer comes with separate Program
Cards so you can easily reference the correct
exercise photo in the manual while keeping the
program card handy during your workout.
There are several ways to use the TOTAL
TRAINER PILATES, moving both arms and or
both legs together or separately.
BILATERAL MOVEMENT
Exercise Table
of Contents
There are ???
exercises that can be
performed on the Total Trainer. The exercises
have been listed here for quick reference.
The Total Trainer Program Cards are plastic coated
so you can use a “white board marker” but before you
start using them we suggest that you make photocopies & keep the photocopies as master copies in a
safe place.
Page
Number
If you lose or destroy your Total Trainer Program
Cards don't worry. The Total Trainer Program Cards
can be downloaded from our Web Site.
www.progymco.com
Program Cards
Movement Styles
Getting on the Easy Way
Correct Positioning
14
14
15
16
Warm-up/Cool Down
17
W
Stretches
Once you get used to the Total Trainer you
won't need to reference the manual and will
know the exercises by memory.
Both arms or both legs move together in the
same direction. This is recommended for most
exercises.
The cards have been designed so you can copy the
cards or use pencil and enter the Resistance Rail
level, repetitions and sets.
Quad Stretch
Calf Stretch
18
18
Exercises
UNILATERAL MOVEMENT
Aerobic Exercises
Rowing
Push-Pull
The program cards have been separated from the
manual so you can use the cards while referring to
the manual for the correct exercise and execution.
17
17
17
We recommend you make copies of the cards you
wish to use or use pencil to allow you to record
progress and any changes.
Your Total Trainer is very versatile in being able to
cater to a wide variety of fitness needs and fitness
levels -from children too those who are recommencing an exercise program after a break of several
months or years; to the sports enthusiasts who want
a very demanding program to keep-them at the peak
of fitness.
14
Fitness training programs must relate to each
individual. Personal needs and abilities vary greatly
and fitness requirements change at different stages
of life. A fitness program must meet your personal
lifestyle demands. Also, as you progress with your
Total Trainer exercise program, your own requirements will change as you become fitter and healthier.
With the Total Trainer you will be able to modify your
program to suit your changing needs.
1.
Unfolding
One arm or leg remains stationary while the
other arm or leg moves independently. This
allows you to concentrate on a particular
muscle more intensely. You can alternate one
for another or, for example, perform twelve
repetitions on one arm and then switch.
STATIC EQUILIBRIUM MOVEMENT
This is where both arms move at the same time
in opposite directions. The Glide Board is held
in a stable position and does not move. This
allows you to focus on toning or strengthening
the upper body, helping improve coordination
and endurance.
3.
1.
14
TOTAL TRAINER EXERCISES Getting on the Easy Way
Getting on the Easy Way
Example 2:
You will soon become accustomed to getting
on and off your TOTAL TRAINER PILATES.
Most people have initial difficulty getting on the
TOTAL TRAINER PILATES for exercises that
utilize the Arm Rope. The best way is to take up
the rope slack before you get on the Glide
Board.
The following two examples are representative
of exercises using the TOTAL TRAINER
PILATES with the Glide Board Pulley engaged.
Example 1:
2.
1.
Take the Rope Handles in both hands and
pull the Glide Board up the Incline Rail.
2.
While holding the Rope Handles, rest your
knuckles on the top end of the Glide Board.
3.
Kneel in the correct position as shown in
the above photo.
Step over the Glide Board and hold Rope
Handles in correct hands (check the ropes
are not crossed over each other).
Take the Rope Handles in one hand and
pull the Glide Board up the Incline Rail.
3.
15
1.
Still holding the Rope Handles, sit down
and lie back and lift your feet onto the
Glide Board.
15
Correct Positioning
Example 2 (Pullover)
Example 3 (Fly)
Positioning yourself correctly on the Glide
Board enables you to perform the exercises
correctly and with the full range of movement.
This gives you maximum benefit. If during any
exercise you find the Glide Board stopping at
the top or bottom of the frame before you have
completed the exercises, then reposition
yourself closer to the appropriate end of the
Glide Board.
Your head should be at the very top end of the
Glide Board. Keep your head and hair away
from the Glide Board Pulley at the top of the
Glide Board. If you have long hair, make sure
you tie it up to prevent it from getting caught
under the Glide Board rollers or Glide Board
Pulley.
Sit on the Glide Board at the very top end. If
you are too far down the Glide Board, the Rope
will be too short to allow you to complete the
exercise or the Glide Board will stop at the top
of the Incline Rail before you have finished the
exercise.
CORRECT
CORRECT
Example 1 (Leg Press)
Sit on the Glide Board at the very bottom end
so that the Board does not hit your heels or the
frame at the bottom of the exercise movement.
CORRECT
Head is supported by resting on Glide Board.
Head is supported by resting on Glide Board.
WRONG
Legs are bent and the Glide Board supports
ALL the body.
WRONG
WRONG
Head overhangs the Glide Board and is
unsupported.
16
Head overhangs the Glide Board and is
unsupported.
Legs are overhanging the end of the Glide
Board.
16
Warm-up/Cool Down
Aerobic Exercises
Your body is like a car, it works best when it is
warm, that way the blood is easily pumped
through the heart, lungs, and muscles.
A1
Rowing
A2
Push-Pull
Glide Board Pulley : Engaged
Muscles Used: Total Body
Muscles Used: Total Body
Place feet in Sit-up/Leg Curl position.
Perform Leg Press and Pull-Over exercises
so that legs are being extended and handles
come over head towards waist.
The best way to Warm-up is to do gentle
exercise that uses the most body muscles
possible.
A Good Warm-up permits peak performance
and helps prevent injuries.
Every workout should begin and end with
3 ~ 5 min ute s
of low intensity aerobic activity.
Exercises A1 and A2 are great Warm-up or
Cool Down exercises or can be used for low to
high aerobic activity.
You can include either one or both these
exercises in your TOTAL TRAINER Exercise
Program to increase aerobic conditioning for a
circuit training effect.
Grasp handles and complete a Leg Curl
action while simultaneously completing a
Reverse Fly.
Vary hand and elbow position to reach
different arm and back muscles.
If your arms become tired put more
emphasis on your legs.
Use low resistance setting to avoid fatigue.
Use low resistance setting to avoid fatigue.
17
17
Stretches
The TOTAL TRAINER Stretches shown here
are the second step in your TOTAL TRAINER
Exercise Program.
S1
Quad Stretch
Glide Board Pulley : Disengaged
Muscles Used: Front Thigh
S2
Calf Stretch
Muscles Used: Calves, Achilles Tendon
Experts agree that stretching is beneficial prior
to any strenuous activity.
Always do the stretches slowly and hold for the
recommended amount of time. Do NOT
Bounce.
When performing these stretches, make sure
to go by the feel of the stretch - this is far more
important than how far you stretch.
WARNING: If you experience any discomfort
while doing these stretches, discontinue them
immediately.
Lay on back and put balls of feet on bottom
edge of Leg Press Board 2 - 4 inches apart
with toes pointed slightly out with heels
lower than toes.
Extend Up on toes as far as possible.
Lay face down on the Glide Board and reach
behind body with one hand, grasp top of foot
and pull heel towards buttocks while using
your free arm and legs for balance.
Hold for 20~30 seconds and release.
Repeat for opposite leg.
Advanced Option: Stretch both legs
together.
18
18
S3
Back Stretch
Glide Board Pulley : N/A
Muscles Used: Back
S4
Hamstring Stretch
Muscles Used: Hamstrings
Lower Back
S5
Tricep Stretch
Muscles Used: Rear Upper Arm
With arms extended and hips directly over
feet, lower upper body below hand level by
bending at the knees.
Grasp elbow and pull hand toward midline of
the body while maintaining an erect and
upright posture.
Repeat for opposite arm.
Grasp Handles.
Slide the Glide Board up and sit at the
bottom facing the Resistance Rail.
Keeping your arms, legs and back straight,
slowly bend at the waist and stretch forward.
Do NOT bend elbows.
19
19
S6
Mid Section Stretch
S7
Upper Body Stretch
S8
Adductor Stretch
Muscles Used: Buttocks, Hips
Abdominals
Muscles Used: Chest, Shoulders
Upper Arm
Muscles Used: Buttocks, Hips
Abdominals
While keeping both shoulders in contact
with the ground, gently pull knee toward the
ground.
Move buttocks forward and away from arms
while keeping arms extended back and
palms on ground.
With soles of feet together, lean forward
from the waist while applying downward
pressure to the inside of the knees.
Repeat for opposite side.
20
20
S4
Back Flexion Stretch
S4
Back Extension Stretch
Muscles Used: Lower Back
Muscles Used: Lower Back
Lower Glide Board to Level One.
Keeping your hips on the Glide Board, raise
chest off Glide Board.
Grasp legs behind the knees and pull knees
to chest while lifting neck and shoulders off
Glide Board.
CAUTION: Do not overextend.
21
21
TOTAL TRAINER EXERCISES Leg Press Board
Exercises
1
Leg Press
5
Glut Press
Muscles Used: Front Thigh
Muscles Used: Front, Rear Thigh,
Buttocks
NOTE: As a safety precaution we recommend
that all superfluous accessaries be removed
while exercising.
Place feet shoulder-width apart on the
TOTAL TRAINER Leg Press Board with toes
pointed slightly out.
Place feet shoulder-width apart at the top
of the Leg Press Board with toes pointed
slightly out.
The TOTAL TRAINER PILATES allows you,
like millions of others around the world, to
e n j o y
t h e
b e n e f i t s
o f
?????????????????????????????????????
?????????????????????????????????????
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from the comfort of your own home. This
guide, along with the introductory video
provided, will teach you the basic movements
and breathing that Joseph Pilates pioneered.
Bend knees to 90 degrees.
Push against TOTAL TRAINER Leg Press
Board to almost fully extended & repeat.
The following Exercises are TOTAL TRAINER
Exercises, if you are looking for the PILATES
WORKOUT turn to page ??.
A l l t h e TO T A L T R A I N E R E x e r c i s e s a r e
d e s i g n e d t o u s e t h e T O TA L T R A I N E R
accessories, Do NOT use the PILATES
accessories for TOTAL TRAINER Exercises.
B e f o r e p e r f o r m i n g t h e f o l l o w i n g T O TA L
TRAINER Exercises its important to:
Warm -up
and
Stretch
Before
Exercising
See the previous pages for Warm-up and
Stretching Exercises.
WARNING: If you experience any discomfort,
pain or tightness in your chest, irregular
heartbeat, shortness of breath, faintness, or
unusual discomfort upon exercising, stop and
consult a physician before continuing.
22
The Power Bar Handles can be used for
extra comfort.
OPTION: Add free weights to increase the
resistance.
resistance.
22
4
Abductor Press
3
Adductor Press
Skiing
Muscles Used: Outer and Front Thigh
Muscles Used: Inner and Front Thigh
Muscles Used: Front and Rear Thighs
Buttocks, Calves
Place feet 2~3 inches apart on Leg Press
Board with toes pointed slightly in..
Place feet as wide apart as possible on the
TOTAL TRAINER Leg Press Board with toes
pointed slightly out.
Position yourself on Glide Board.
resistance.
23
S4
Make sure you have a firm grip on Power Bar
Handles.
Bend knees to 90 degrees & return.
Push against the TOTAL TRAINER Leg
Press Board until almost fully extended then
extend up on toes & swivel your feet & lower
body to the opposite direction & return to
starting position.
resistance.
23
S4
Decline Crunch
2
Single Leg Press
7
Calf Raise
Muscles Used: Abdominals
Muscles Used: Outer and Front Thigh
Muscles Used: Calves
Place feet on TOTAL TRAINER Leg Press
Board with knees slightly bent.
Lie on your side and place your top foot on
TOTAL TRAINER Leg Press Board.
Place arms across waist.
Bend knee to 90 degrees & return.
Place balls of feet on bottom edge of TOTAL
TRAINER Leg Press Board 2~3 inches
apart with toes pointed slightly out and
heels lower than toes.
Lift head & shoulder blades off glide board
crunching the abdominals.
Extend up on toes as far as possible &
return.
Repeat for opposite leg.
NOTE: Your back should remain on Glide
Board.
22
resistance.
resistance.
22
TOTAL TRAINER EXERCISES Sit-Up Leg /Curl Strap + Pull-up /Press Bar
6
Leg Curl
Sit-Up
S4
Pull-Up
Lower Back
Muscles Used: Back
Safely secure feet with the Sit-Up/Leg Curl
Strap.
Safely secure feet with the Sit-Up/Leg Curl
Strap.
Grasp Pull-Up/Press Bar handles with a
wide grip and palms facing down.
Pull body up until head reaches hand level
and return.
With legs fully extended, pull against heel
rest, moving the Glide Board as far forward
as possible and slowly return.
Slightly bend knees.
NOTE: See page ?? for instructions on
setting up Leg Curl/Sit-Up Bar Strap.
22
S4
Keeping the Glide Board still, sit up until
lower back comes off Glide Board.
NOTE: See page ?? for instructions on
setting up Leg Curl/Sit-Up Bar Strap.
22
S4
22
Chin-Up
S4
Behind Neck Press
S4
Shoulder Press
Muscles Used: Back, Front Upper Arms
Muscles Used: Back, Front Upper Arms
Muscles Used: Shoulders
Grasp Pull-Up/Press Bar Handle with a
close grip and palms facing up.
Grasp Pull-Up/Press Bar with palms facing
up and elbows pointed out.
Grasp Pull-Up/Press Bar with palms facing
down and elbows pointed out.
Pull body up until head reaches hand level
and return.
Push against Pull-Up/Press Bar to almost
full extension and return.
Push against Pull-Up/Press Bar to almost
full extension and return.
22
S4
Advanced Push-Up
S4
Beginner Push-Up
S4
Hip & Thigh Extension
Muscles Used: Shoulders, Triceps
Muscles Used: Shoulders, Triceps
Lower Back
Push Glide Board back and kneel on Glide
Board to get into position while grasping
Pull-Up/Press Bar with palms facing down.
Kneel on Glide Board and grasp PullUp/Press Bar handles with palms facing
down.
Face away from the Resistance Rail and
kneel at the bottom of the Glide Board. Put
your hands on the Pull-Up/ Press Bar.
Extend up on toes raising knees off Glide
Board and push up to full extension and
return.
Push up to full extension keeping thighs and
back at 90 degrees, and return.
With shoulders and arms remaining
stationary, push Glide Board upward using
legs and hips.
Keep back straight.
NOTE: It is recommended that the Glide
Board be kept at level one (1).
Use abdominal muscles too return.
NOTE: It is recommended that the Glide
Board be kept at level nine (9) or lower.
22
22
S4
22
Pullover
S4
Bent Arm Pullover
S4
Lat Pulldown
Muscles Used: Chest
Muscles Used: Chest
Muscles Used: Back
Extend arms back and pull with slightly bent arms
through to just above waist and return.
Extend arms back and pull arms through
bending 90 degrees at the elbow through the
middle range of the exercise.
Grasp Handles with palms facing out. Pull
(with slightly bent arms) out and down to
sides and return.
22
S4
Tricep Press
S4
Advanced Crunch
7
Dips
Muscles Used: Abdominals
Muscles Used: Rear Upper Arm, Chest
Hold Handles with palms facing up.
Hold Handles with elbows bent and palms
down on your chest.
Hold Handles with palms facing in towards
body.
Lift your head and shoulders using your
midsection and abdominal muscles and
return.
With elbows bent, push Handles down along
the sides of the Glide Board until arms are
fully extended and return.
With arms bent and elbows pointed out,
extend forearm up to full extension and
return.
Keep elbows pointed down and arms as
close to sides of Glide Board as possible
throughout movement
frecerdfvce
22
22
S4
Chest Fly
S4
Chest Press
S4
Rotation Punch
Muscles Used: Chest
Muscles Used: Chest
Muscles Used: Forearm, Chest
Rear Upper Arm, Front Shoulders
Hold handles & Pull forward with slightly
bent arms until the hands come together and
return.
Hold handles with rope under your arms.
Hold Handles with palms facing up and
elbows bent at 90 degrees.
Pull forward with slightly bent arms until the
hands come together and return.
Extend one arm straight forward while
rotating the forearm so palm is facing down
at full extension.
Return arm and repeat for opposite arm.
22
22
S4
Under Arm Pull
S4
Abductor Push
S4
Reverse Fly
Muscles Used: Front Shoulders
Muscles Used: Outer Thighs
Muscles Used: Back
Hold Handles with palms facing out.
Hold Handles and sit at the top of the Glide
Board, facing the Resistance Rail.
Hold handles with palms facing in.
Pull Handles out and up to shoulder level
and return.
Place feet on ropes outside of Pulleys.
Pull handles out and back in an upward
motion to shoulder level and return.
Push feet out keeping arms still and return.
NOTE: Keep arms slightly bent throughout
movement.
22
movement.
22
S4
Seated Row
S4
Upright Row
S4
Front Raise
Glide Board Pulley : Optional
Muscles Used: Mid Back
Muscles Used: Upper Back (Trapezius)
Muscles Used: Front Shoulders
Grasp Handles with palms facing in, keeping
elbows close to the sides.
Hold handles with palms down.
Hold Handles with palms facing down.
Pull handles up to chin level keeping hands
close to the body and elbows pointing out
and return.
and return.
Pull Handles toward the body.
NOTE: This exercise can be performed with
Glide Board Pulley engaged or disengaged.(See page 7).
movement.
22
22
S4
22
Side Raise
S4
Bicep Curl
S4
Reverse Curl
Muscles Used: Shoulders
Lower Back
Lower Back
Hold Handles with palms facing in.
Hold Handles with palms facing up.
Grasp Handles with palms facing down.
and return.
Pull Handles up to chest level while bending
at the elbows and return.
Pull Handles up to chest level while bending
at the elbows and return.
.
movement.
NOTE: Keep elbows at sides throughout
movement.
NOTE: Keep elbows at sides throughout
movement.
22
S4
Wrist Curl
S4
Shrugs
Tricep Extension
Muscles Used: Front Forearm
(Wrist Flexors)
Glide Board Pulley : Optional
Lower Back
Hold Handles and rest forearms on thighs
with wrists extended past knees and palms
facing up.
Hold Handles and move shoulders in a
rotational shrugging movement.
Keep arms against side but slightly bent.
Pull Handles toward body by bending with
the wrists.
22
S4
This exercise is best performed with the
Glide Board Pulley disengaged and the
Resistance Rail at level thirteen (13) or
below.
Keeping elbows against sides through out
the movement, extend forearms back to full
extension and return.
.
22
S4
22
Posture Pull
S4
Butterfly Stroke
S4
Swimming Power Stroke
Muscles Used: Upper and Lower Back
Muscles Used: Chest, Back, Shoulders
Muscles Used: Chest, Back, Shoulders
Rib Cage
Pull with slightly bent arms straight back
past the sides as far as possible while
straightening at the waist and return.
Simulate the Butterfly Stroke keeping rope
taught throughout movement.
Pull with slightly bent arms down to sides of Glide
Board and return.
22
S4
22
Internal Shoulder Rotation
S4
External Shoulder Rotation
S4
Tennis Forehand
Muscles Used: Internal Shoulder
Rotators
Muscles Used: External Shoulder
Rotators
Muscles Used: Chest, Front Shoulders
Side Abdominals
Hold Handle with arm closest to Resistance
Rail.
Hold Handle with arm furtherest away from
Resistance Rail.
Hold Handle with arm closest to Resistance
Rail.
Keeping elbow bent at 90 degrees and
upper arm against side, Pull handle to body.
Keeping elbow bent at 90 degrees and
upper arm against side, pull handle away
from the body.
Pull Handle out and across the body at chest
level past shoulder.
NOTE: It is recommended that low
Resistance be used.
resistance be used.
resistance be used.
22
S4
Tennis Backhand
S4
Oblique Twist
Golf Swing
Muscles Used: Back, Side Abdominals
Rear and Middle Shoulders
Muscles Used: Back, Rear Shoulders
Side Abdominals
Hold Handle with arm furtherest away from
Resistance Rail.
Hold Handle behind you with both hands.
Keep arms slightly bent.
Pull Handle out and up in a diagonal motion
to shoulder level.
Rotate at the waist towards the Resistance
Rail and using your Oblique Abdominal
Muscles, pull the Handle so you rotate at the
waist in the other direction and return.
Keep hands at waist level.
resistance be used.
22
22
TOTAL TRAINER EXERCISES AB Harness
7
AB Crunch
step 1
7
AB Crunch
step 2
7
AB Crunch
step 3
Muscles Used: Abdominal
Disconnect the Handles from the Rope
Assembly.
Grasping the two handles on the AB
Harness, fit firmly over shoulders, take the
tension, and sit on the Glide Board using
your feet on the floor to steady yourself.
Lean forward (as per top picture) feeling
your abdominal muscles tighten.
Attach both of the Rope Clips to the one
attachment clip on the back of the AB
Harness.
For extra Crunch power bend forward as
much as possible (as per bottom picture).
Once you are balanced, raise your feet too
the Glide Board.
Step over the Glide Board holding the AB
Harness in one hand.
Straddling the Glide Board grasp the two
handles on the AB Harness.
6
6
S4
Bench Press
S4
Tricep Extension
S4
Bicep Curl
Glide Board Pulley : Side Pulley Set-Up
Muscles Used: Chest, Arms
Muscles Used: Back of Arms
Muscles Used: Biceps
Lie on Glide Board and hold the Rope
Handles.
Lie on Glide Board and hold the Rope
Handles.
Kneel on the Glide Board next to the Side Pulleys
hold the Handles with back of hands facing to
down.
Position your body so that the Side Pulleys
are just above your shoulders.
Position your body so that the Side Pulleys
are just above your shoulders.
Keep elbows against your body.
With elbows out to the sides push directly
upwards and return.
Keeping your elbows stationaery, move your
forearms only.
Curl forearm upwards and do not move upper
arm.
Push directly upwards and return.
10
10
S4
10
Upright Row
S4
Front Raise
S4
Side Raise
Muscles Used: Shoulders, Arms
Kneel on the Glide Board next to pulleys and
hold the Rope Handles with back of hands
facing forward.
Kneel on the Glide Board next to the Side
Pulleys and hold the Rope Handles with
back of hands facing up.
Kneel on the Glide Board next to Side
Pulleys and hold the Rope Handles with
back of hands facing up.
Simultaneously lift Rope Handles directly up
to your chin with elbows high.
Simultaneously lift Rope Handles directly up
as high as possible.
Simultaneously lift Rope Handles directly
out to sides as far as possible.
Do not move your body.
Keep your arms as straight as possible.
Keep your arms as straight as possible
10
TOTAL TRAINER PILATES EXERCISES Bench Bar +
7
6
Bench Press
step 1
7
Bench Press
step 2
Muscles Used: Chest, Arms, Back
Muscles Used: Chest, Arms, Back
The Bench Bar enables you to simulate the
exercises that you would do with the barbell
on a weight bench. This can be used instead
of the handles for appropriate exercises.
With the Rope Assembly in the Side Pulley
Setup place the Bench Bar across the top of
the Glide Board. Lie down on the Glide
Board while placing your feet on the Lower
Incline Rail & grasp the Bench Bar.
Push the Glide Board up the Incline Rail and
position the Bench Bar in-front with your
arms straight and take the tension while you
lift your feet onto the Glide Board.
Push the Glide Board up the Incline Rail and
position the Bench Bar in-front with your
arms straight and take the tension while you
lift your feet onto the Glide Board.
Slowly lower your arms resisting the weight
until the Bench Bar almost touches your
chest, & return to the arm straight position.
NOTE: All the exercises that utilize the
Bench Bar can also be done using the
Handles. The choice is yours. The
difference is the equivalent between
working with dumbbells or a bar on a weight
bench.
6
TOTAL TRAINER EXERCISES Leg Cuff Rope + Leg Cuffs
S4
Hamstring Extension
S4
Adductor Pull
S4
Leg Extension
Glide Board Pulley : Use Leg Cuff Rope
Muscles Used: Rear Thighs
Muscles Used: Inner Thighs
Muscles Used: Front Thighs
Pull down until fully extended.
Pull down until fully extended.
Bend Knee to 90 degrees.
Then return.
Then return.
Push down until fully extended.
Then return.
See Leg Cuff Rope & Leg Cuff on page 9.
10
10
PILATES WORKOUT Introduction
The TOTAL TRAINER PILATES allows you,
like millions of others around the world, to
enjoy the benefits of the PILATES method
from the comfort of your own home.
This Manual, along with the
PILATES WORKOUT VCD or VIDEOTAPE
provided, will teach you the basic movements
and breathing that Joseph Pilates pioneered.
His method is based on progressively
challenging the body in stages, so the order of
each exercise series is important.
Joseph Pilates also believed that muscles
work more efficiently and receive the most
oxygen available if you inhale at each exertion.
Exhaling completely is equally important
because it creates more room for a deeper
inhalation. Be sure to use this method of fully
breathing during each exercise.
As you are preparing to begin your first
PILATES WORKOUT
keep the following in mind:
1.
If you have longer hair, tie it back off your
shoulders and out of the way.
2.
Always keep your neck and shoulders
thoroughly relaxed.
3.
Engage your abdominals. These muscles
comprise in what Joseph Pilates referred
too as the PowerHouse, muscles in the
Abdomen, the Buttocks, and the Lower
Back.
4.
5.
Never lock your joints.
6.
Keep your spine in the neutral position by
not arching or tilting your back.
7.
PILATES Cords (see page 12) When
using more than one Cord, balance the
resistance by attaching the both outer
Cords first. While performing your
workout, you'll want to adjust the Cords for
your appropriate resistance. When
pushing the platform away, more Cords
equal more resistance, but when pulling
the platform in, fewer Cords equal more
resistance.
8.
PILATES Rope Extension (see page 11)
must be attached to perform the PILATES
WORKOUT .
9.
PILATES Leg Bar (see pages 3 & 12) must
also be attached to perform the PILATES
WORKOUT.
Keep your movements precise and
smooth.
The 6 Principles of the PILATES method of
Body Conditioning are:
1.
2.
3.
4.
5.
6.
Centering
Concentration
Control
Precision
Breath
Flow
Keep all of these 6 Principles in mind as you
workout in order to retrain your body to move
correctly. You will develop ease and grace in
your everyday movements and will also
improve your posture, develop longer leaner
muscles, stronger abdominals, and improve
your breathing.
Learn each exercise one at a time until you are
familiar with the workout.Use the
PILATES WORKOUT VCD or VIDEOTAPE
provided as a reference and use this Manual
as a easy reference guide.
Remember, unlike other workouts, you can
practice these PILATES Exercises as often as
you like.
10
Workout Reference Numbers
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
Toes
Arches
Arch Pulses
Heels
Heels Pulses
Tendon Stretch
Wide Position
The Hundred: Just Arms
The Hundred: Arms & Lift Head
The Hundred: Arms, Head & Legs
The Hundred: Full Hundred
Legs in Straps: Leg Lowers
Legs in Straps: Leg Circles
Arms in Straps: Arm Circles
Arms in Straps: Arm Beats
Salute
Hug-A-Tree
Stomach Massage: Back Curved
Stomach Massage: Back Curved, Heel Lowers
Stomach Massage: Arms Back
Stomach Massage: Heel Lowers, Arms Back
Stomach Massage: Reach Up
The Elephant
Knee Stretches: Curved Back
Knee Stretches: Arched Back
Down Stretch
Roll Backs
Bicep Curls
Sitting Chest Expansion
Side Stretch
Wide Position with Pelvic Tilt
Running
10
PILATES WORKOUT Warm-Up Exercises
Warm-Up Exercises
Now you are ready to begin.
The following Pilates Workout includes
1
Toes
2
Arches
Number of Cords : 3 or 4
Repetitions : 10
Repetitions : 10
Lie on the platform and put your toes a few
inches apart on the PILATES Leg Bar, with
your heels together. As you inhale, fully
extend your legs, pushing the Glide Board
away, and bring your knees together without
locking them.
Place the arches of your feet on the
PILATES Leg Bar, curling your toes around
the bar.
32 exercises
beginning with a footwork series warm-up, and
ending with a cool-down.
Exhale and return to the starting position by
bending your knees.Throughout this
exercise, pull your navel down toward the
Glide Board and keep your buttocks tight.
Keeping your legs and feet together, inhale
and extend your legs, then exhale and bend
your knees.
Keep your kneecaps facing the ceiling.
Remember to breathe fully.
Make sure you keep your neck and
shoulders relaxed.
10
10
3
Arch Pulses
Heels
5
Heel Pulses
Repetitions : 10
Repetitions : 10
Repetitions : 10
This exercise is very similar to Arches, only
without the full extension.
Place your heels together on the PILATES
Leg Bar, point your toes up, and squeeze
your knees together.
Place your heels together on the PILATES
Leg Bar, point your toes up, and squeeze
your knees together.
Inhale and extend your legs.
Inhale and extend your legs halfway.
Exhale and bend your knees again 10 times.
Exhale and bend in 10 times.
Remember to engage the abdominals, and
keep your legs together as you extend them
without locking your knees.
Squeeze your knees together in short
pulses, and on the final pulse, fully extend
your legs, bend your knees, and return the
Glide Board to the starting position.
With your feet in the same position, inhale and
push out halfway.
Exhale and bend in. Focus on pulling your navel
down, and properly aligning your body.
On the last pulse, extend your legs all the way,
bend your knees, and return to the starting
position.
10
4
10
6
Tendon Stretch
Repetitions : 10
7
Wide Position
Repetitions : 10
This next series of abdominal exercises builds
up to the Full Hundred.
The focus of these exercises is to expand the
breath, to improve circulation, and to build
endurance.
If any part of these exercises are too hard on
your lower back, bend your knees into your
chest and cross your ankles.
You will be able to extend your legs out to the
45 degree angle as your abdominals get
stronger.
Remember, keep your back lowered onto the
platform in a neutral position.
Position the balls of your feet together on the
footbar and straighten your legs.
Now, for a real calf burner, lower your heels,
stretching the back of your legs.
Place your heels on the ends of the
PILATES Leg Bar, knees facing out diagonally, in line with the middle of your feet.
Inhale and extend your legs exhale and
bend your knees.
Inhale and lift your heels.
Exhale and lower your heels.
Feel your thigh muscles rotate back toward
your buttocks as you straighten your legs.
Engage your abdominals to keep your navel
down. Do not lock your knees.
10
10
8
The Hundred: Just Arms
9
The Hundred: Arms & Lift Head
10
The Hundred: Arms, Head & Legs
Number of Cords : 2
Repetitions : 5
Number of Cords : 2
Repetitions : 5
Number of Cords : 2
Repetitions : 5
Take hold of the Rope Handles and lie on your
back.
This progression works your higher abdominals.
Once again, place your body into the Chair
position.
Place your body into the Chair position.
Lift your legs and bend your knees at a 90-degree
angle, as if sitting in a chair. This is called the
Chair position.
As you inhale and lower your arms lift your head.
As you lower your arms and lift your head,
straighten your legs up at a 45-degree
angle.
Exhale and raise your arms and lower your head.
Engage your abdominals to keep your legs in
place.
Remember, keep your arms straight, your
shoulders relaxed, and continue to breathe
fully with each movement.
Raise both hands straight up. Inhale and lower
your arms alongside your body, down to the
platform. Exhale and lift your arms back up.
10
10
PILATES WORKOUT Leg Exercises
11
The Hundred: Full Hundred
12
Leg Lowers
13
Leg Circles
Number of Cords : 2
Repetitions : 10
Number of Cords : 2
Repetitions : 5
Number of Cords : 2
Repetitions : 5
Lift your head and using your abdominals, reach
your arms down about 5 inches above the Glide
Board, and once again extend your legs up on the
diagonal.
Inhale and raise both legs together to a 90degree angle.
With both legs extended together on the
diagonal, feet pointed up, draw circles in the
air with your toes. Inhale up and open,
exhale down and close.
As you pump your arms by your side, inhale for 5
counts, continuing the arm motion, and exhale for
5 counts.
Keep your pelvis absolutely neutral and use
only your abdominals and your legs for the
exertion.
Exhale and lower them down to 45 degrees.
Repeat this 5 times and then reverse the
direction. The leg circles use this symmetric
movement to balance the right and the left
sides.
This will strengthen the back of the legs and
stretch the hamstrings.
10
10
PILATES WORKOUT Arm Exercises
14
Arm Circles
Arm Beats
16
Salute
Number of Cords : 2
Repetitions : 10
Repetitions : 10
Number of Cords : 1
Repetitions : 10
Hold onto the Rope Handles and lie on the
Glide Board in the Chair position.
Begin in the same Chair position as the Arm
Circles exercise.
Sit up on the platform with your legs comfortably crossed.
Extend your arms up to the ceiling and draw
circles with your arms by reaching out, down
and up 5 times, then reverse the direction.
Extend your arms up to the ceiling.
Pick up the Rope Handles and scoop your
arms up, bending your elbows and placing
your hands against your forehead.
This exercise uses symmetric movement to
balance the right and the left sides.
Relax your neck, shoulders, and do not lock
your elbows.
10
15
Now, inhale and lower your arms to the Glide
Board.
Exhale and lift your arms back up.
Engage your abdominals.
Inhale and extend your arms out and up on
the diagonal. Exhale and bend your elbows.
Engage your PowerHouse to keep your
torso from moving, remembering to lift up
through your head.
10
PILATES WORKOUT Stomach Massage Series
17
Hug-A-Tree
Stomach Massage
Back Curved
19
Stomach Massage:
Back Curved, Heel Lowers
Number of Cords : 1
Repetitions : 10
Repetitions : 5
Repetitions : 5
Sit up on the Glide Board with your legs
comfortably crossed.
Sit on the Glide Board, close to the PILATES
Leg Bar.
Leg Bar.
Pick up the Rope Handles and scoop your
arms up, inhale and wrap your arms around
in front of you at shoulder level.
Place your toes apart and your heels
together in a V position.
Exhale, and release your arms out to the
side. Inhale and wrap them back to the
center, imagining you're hugging a very
large tree.
Now lower your head and round your back
holding onto the sides of the platform.
Inhale as you extend your legs, exhale as
you lower your heels, inhale as you lift them,
and exhale as you bend your knees.
Keep your chest open, and your torso
steady. Do not lock your elbows.
10
18
Inhale and as you straighten your legs,
engage and lift your abdominals.
Repeat this 5 times.
Exhale and bend your knees.
10
PILATES WORKOUT Stomach Massage Series
20
Stomach Massage:
Arms Back
21
Stomach Massage:
Arms Back, Heel Lowers
22
Stomach Massage:
Reach Up
Repetitions : 5
Repetitions : 5
Repetitions : 5
Place your arms out behind you with your
hands on the PILATES Shoulder Pads.
Place your arms out behind you with your
hands on the PILATES Shoulder Pads.
Sit on the platform, close to the PILATES Leg Bar.
Keep your elbows soft your chest open.
Inhale and extend your legs, exhale and
lower your heels, inhale and lift your heels,
then exhale and bend your knees.
Your feet remain in the same position, with
heels together and toes apart.
Keep your chest open and your spine long.
Inhale and straighten your legs, exhale and
bend your knees.
Place your toes apart and your heels together in a
V position.
Reach your arms up and forward on a high
diagonal. Inhale and extend your legs, exhale and
bend your knees.
Remember keep your spine straight, creating lift
by reach up through your head.
Relax your shoulders, open your chest, and
engage your abdominals.
10
10
PILATES WORKOUT Isolated Areas Exercises
23
10
The Elephant
24
Knee Stretches:
Curved Back
25
Knee Stretches:
Arched Back
Repetitions : 10
Repetitions : 10
Repetitions : 10
Step onto the Glide Board, placing your feet
against the PILATES Shoulder Pads.
Hold onto the PILATES Leg Bar and bend at
the hips, keeping your neck and head
relaxed. Breathe in and use only the lower
body to push the platform away, exhale and
bring it back in. If this position is too difficult,
begin by standing on your toes, with the
bottom of your feet against the PILATES
Shoulder Pads and work up to flat feet. To
make this pose more challenging, lift up
through your hips and try raising your toes
off the Glide Board.
Leg Bar.
Sit on the Glide Board, close to the PILATES Leg
Bar.
Place your toes apart and your heels together in a
V position.
Round your back like a cat and sit back
slightly towards your heels.
Arch your back, looking straight ahead.
Tuck your pubic bone down towards your
head and relax your shoulders.
Again using only the lower body, inhale as you
push out, exhale as you come in.
Using only your lower body, inhale and push
the platform out, exhale and bring it back in.
Keep your chest open and lifted by arching the
upper back.
10
PILATES WORKOUT Arms & Abdominals Series
26
Down Stretch
Roll Back
28
Bicep Curl
Repetitions : 10
Repetitions : 10
Repetitions : 10
Drop your pelvis down toward the Glide
Board, with your back straight.
Hold your arms straight, palms facing down.
Using your abdominals, inhale and roll back
to 45 degrees.
Hold your arms straight, palms facing down.
Engage your PowerHouse to keep your body
steady.
Using your upper body, inhale and push the
platform away.
Exhale and bring it back to the starting
position.
Remember to look forward as you come up.
Inhale as you push back, Exhale as you
come forward.
10
27
Exhale and roll up. Inhale as you go down.
Exhale as you come up.
For more resistance, reduce the number of
cords.
Using your abdominals, inhale and roll back
to 45 degrees.
Rotate your palms up, keep your elbows
tightly beside your waist, inhale and curl
your arms, then exhale and release.
Remember to relax your neck and shoulders
and engage your abdominals to keep your
torso steady.
10
PILATES WORKOUT Arms & Abdominals Series
29
10
Sitting Chest Expansion
30a
Side Stretch
step 1
30b
Side Stretch
step 2
Repetitions : 10
Repetitions : 10
Repetitions : 10
Sit up on the Glide Board facing the
PILATES Shoulder Pads with your legs
comfortably crossed.
Hold onto the Rope Handles, and place your
arms at your sides, with your palms facing
back.
Inhale and pull your arms back, exhale and
release.
Look forward as you reach your hands down
by your side.
Remember to focus on your breathing to
expand the chest and stretch the neck.
Sit sideways on the platform with your left
leg against the PILATES Shoulder Pads and
your right leg tucked under you.
--------- grasping onto the front shoulder pad
with your left hand.
Exhale and sit up.
Place your right hand on the PILATES Leg
Bar with your left arm outstretched. Inhale,
pushing the Glide Board away, bend at the
hips, reaching your left arm over your head.
Repeat the movement on the other side.
Exhale and return to the starting position.
Remember to engage your abdominals,
keep your chest open and your shoulders
down.
Now inhale as you bend to the left as you
reach your right arm over your head, ---------
Turn around and repeat the same exercise
on the other side.
10
PILATES WORKOUT Buttocks & Thighs + Cool Down
Buttocks & Thighs
31
Wide Position with
a Pelvic Lift
32
Running
Repetitions : 10
Repetitions : 30
Lie down on the Glide Board, placing your
heels on each end of the PILATES Leg Bar.
Place your toes together on the PILATES
Leg Bar.
Roll your pelvis 3 to 4 inches up off the Glide
Board.
Inhale and extend your legs. Exhale and
lower the left heel while you bend the right
knee.
Engage your buttocks and your abdominals
to keep your hips in that position throughout
the entire exercise.
Inhale and extend your legs, exhale and
bend your knees. To lower your pelvis, roll
down carefully, vertebrae by vertebrae.
10
Cool Down
This concludes your introduction to the basics
movements and breathing of the Pilates
method.
Use your TOTAL TRAINER PILATES to repeat
this workout everyday, developing a leaner,
longer, and more graceful body.
Keeping your knee and ankle in one line.
Inhale, lowering the right heel while you
bend the left knee.
Remember to keep your knees facing up and
to breathe fully.
10
TOTAL TRAINER PILATES WARRANTY
Total Trainer Pilates warrants that their products are free of defects in workmanship and
materials, and will repair or replace defective parts, free of charge, for a period of one year from
the date of purchase.
This warranty is valid only in accordance with the following conditions:
1.This warranty applies to the Total Trainer Pilates products only while the products remain in
the possession of the original purchaser and proof of purchase is demonstrated.
2.This warranty applies to residential use only (unless specifically stated by Total Trainer Pilates
to be warranted for institutional use) and is void when used in a non-residential environment.
3.This warranty excludes misuse, abuse, alteration, improper service, or non Total Trainer
Pilates product modifications.
4.This warranty is in lieu of all warranties, expressed or implied, and/or all other obligations or
liabilities on the part of Total Trainer, and we neither assume nor authorize any person to
assume for us any other obligation or liability in connection with the sale of these products.
Under no circum-stances shall Total Trainer Pilates be liable by virtue of this warranty or
otherwise for damage to any person or property whatsoever for any special, indirect,
incidental, secondary or consequential damage of any nature whatsoever arising out of the
use or inability to use these products.
Total Trainer Pilates is proudly brought to you by INFINITI FITNESS SYSTEMS
W
www.infinitifit.com

Pilates Manual

Transcription

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