CAPITAL SPORTS Pilato Manual De Instrucciones página 36

Biceps Curl
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Sit on the Glide board with back near the Footrest assembly knees bent and feet placed on the headrest.
Grasp a hand strap with each hand lean back slightly. Tighten your abdominal muscles, keep elbows
close to your body and pull hands up towards your shoulders bending your elbows. Hold this position
for a moment and slowly return to the start position.
The Mermaid
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Sit sideways on Glide board with legs tucked under and right side towards the Footrest. Holding the
Footrest bar with your right hand, raise your left arm above your head and straighten your spine. Hold
your back straight, bend at the waist towards the Footrest while at the same time pushing the Glide
Board using your lower body, abs and arm. Hold for a count at the end of the movement then reverse
the motion bring the Glide Board back as you resume the start position. Keep movements fluid.
36
Beginner
low
1 and/or 2
12-20 (or until tired)
works arms and abdominals
Beginner
low
1 and/or 2
12-20 (or until tired)
abs, back, arms & hips
Advanced
low or middle
1,2 and/or 3
Advanced
low
1,2 and/or 3