Merrithew PROFESSIONAL Serie Instrucciones De Uso página 13

3. HEELS ON BAR
footbar position #1, 3 or 4 springs, headrest adjusted for individual
STARTING POSITION
Heels on footbar, ankles dorsiflexed.
Legs parallel and adducted, knees flexed.
EXERCISE
To prepare, inhale...
keep feet still in space and extend knees
EXHALE
to push carriage out.
flex knees and hips, controlling return of carriage.
INHALE
Complete 10–12 repetitions.
FOCUS
all those listed on page 15
w
keep soles of feet as though on an imaginary floor,
w
still in space; allow movement at ankle joints
maintain inner thigh connection, with legs parallel
w
Heels on Bar
2. press out
REFORMER INFORMATION FOR USE
1. starting position
4. HIGH HALF TOE
footbar position #1, 3 or 4 springs, headrest adjusted for individual
STARTING POSITION
Balls of feet on footbar, ankles plantar flexed.
Legs parallel and adducted, knees flexed.
EXERCISE
To prepare, inhale...
maintain heels lifted and extend knees to push
EXHALE
carriage out.
flex knees and hips, controlling return of carriage.
INHALE
Complete 10–12 repetitions.
FOCUS
all those listed on page 15
keep heels relatively still in space; do not allow
w
them to drop significantly on press out
maintain weight equally across balls of feet
w
avoid overly plantar flexing feet and bearing
w
weight on toes rather than balls of feet
maintain inner thigh connection, with legs parallel
w
High Half Toe
2. press out
1. starting position
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