https://studio.youtube.com/video/yL46XJol2M4/edit
Wunda Chair - Pull Ups - Forward - Level 3
Objectives:
- Abdominal strength challenge while keeping the spine in a "C" shape
- Stability of the Core (Power House - abdominals) while maintaining control, precision and fluidity of movement.
The Benefits:
- Strengthening the abdominal muscles
- Strengthening of the arm muscles,
- Improving balance
Caution:
- When you have your feet on the pedals, transfer all the weight to your arms.
- Control the movement both up and down, weight should be on the arms, head between the arms - Round the back into a "C" shape throughout the movement
- Paying attention to the correct placement of the Pilates V feet on the pedals
- Have your inner thighs open like a dancer
- Maintain scapular stability and keep the shoulder blades pointing towards the lower back. Do not enter the shoulders
Contraindications
- Chronic pain in the neck, shoulders, lower back, knees and hips.
Stand in front of the chair. Hands on either side. Place the first foot on the metatarsals as you lower the pedal and the second. Pilates V-feet, heels together, feet open to fist width. Pedals on the floor. Bring hands to the front of the chair, arms outstretched and shoulder width apart. Round the back, deepen the abdomen, chin towards the chest. On the inhale, connect the core (abdominals) - press the arms while raising the pedals as high as possible. Move to the front of the chair. Keep the back rounded and the abdomen deep. On the exhale, engage the core (abdominals) more, lower the pedals without touching the floor, back rounded in a "C" shape, still using the arms. 6 times
