Meditation & Pilates coach in Béziers

Video - Pilates - Wunda Chair - Reverse Teaser with variations - Level 5


https://www.youtube.com/watch?v=GOYaIOy0yxI

Wunda Chair - Reverse Teaser with variations - Level 5

 

The objectives :

- Challenge of control, precision and smoothness of movement

- Hip and leg flexion challenge

- Stabilization of the body in balance on the isquios (small bones under the buttocks)

- Improved movement in opposition.

 

The benefits :

- Strengthening the abdominal muscles

- Strengthen back and arm muscles

- Improved flexibility of the legs, especially hamstring tightness.

 

Attention ;

- Connect the shoulders well (shoulder blades pointing towards the lower back)

- Do not apply pressure to the neck of when lowering the pedals.

- Stabilise the shoulder girdle and control the descent of the pedals

Engage the abdominal muscles throughout the exercise

- Keep the pelvis and pelvis stable.

 

Contraindications .

- Lower back pain

- Pain in the neck

- Excessive lumbar lordosis

- Pain in the shoulders

 

Sitting at the front of the chair so that the lumbar vertebrae can be placed on the chair when the exercise is performed. Hands on either side of the chair. Raise one leg after the other into Table Top position. Place one foot after the other on the Swiss Ball. Place your left hand on the left pedal and your right hand on the right pedal. 1- On the inhale, connect the core (abdominals), lower the pedals while stretching the legs on the Swiss Ball (Slide the Swiss Ball), body aligned from head to toe. 3 times. On the exhale, further engage the core (abs) while raising the pedals and bringing the legs back bent, feet toes on the Swiss Ball. 2 - On the inhale, connect the core (abdominals), stretch one leg to the ceiling and the other to the Swiss Ball while lowering the pedals. On the exhale, further engage the core (abdominals), raise the pedals while bringing one leg after the other bent over the Swiss Ball, feet on point. Repeat 3 times. Remove the Swiss Ball. 3 - On the inhale, connect the core (abdominals), stabilize the shoulder girdle while stretching the tight legs towards the ceiling, feet pointed. 3 times 4 - On the exhale, further engage the core (abdominals), fold the tight legs, feet pointed. 3 times 4 - On the inhale, connect the centre (abs), stretch one leg to the ceiling and the other leg forward while lowering the pedals. Eapulas connected, rib cage wide open. On the exhale, engage the centre (abs) more, bring one leg up to the centre of the body so that both legs are stretched towards the ceiling while keeping the shoulders connected. 3 times.


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