A video of a basic Jump board exercise.
This exercise is cardio-vascular if you increase the weight of the springs (abdominal strength required) and the number of repetitions.
Client lies on the trolley due to Reformer. Head resting on the headrest. Pelvis and spine in neutral position. Arms by the side of the body, palms facing the cart.
The legs are bent, hip-width apart, with the feet resting on the Jump board (metatarsals, arches and heels).
Inhale through the nose as the cart opens, engaging the abdominals while pushing on the feet to stretch the whole body with the legs and feet together.
Exhale through the mouth engaging the transversus abdominis (enter more of the lower abdomen, between the navel and pubic bone, sucking the navel in towards the spine) as you return from the trolley while bending your legs with your feet hip width apart.
I adopt this breathing because it is more difficult. When you open the cart on the exhale it is easier because you engage the transverse which is the deepest muscle. When the cart closes you inhale through the nose, contracting the abdominals as you return to the initial position.
The exercises with the Jump Board are fun, cardiovascular, intense depending on the strength of the springs and the number of repetitions.
The whole body is sheathed during the execution of the movements. It also requires more concentration to put both feet on the Jump Board correctly with agility and control!
Some exercises require good coordination!
Enjoy!
