Читать книгу PILATES effektiv - Eva Billich - Страница 5

 Standing:

  Roll Down 90°

  Roll Down Diagonally Left / Right

  90° - Isotoner – Running Fast

  Roll Down 90° With Straight Arms

  90° Swimming

  Swimming

  Isotoner - Shoulder Bridge

  Shoulder Bridge With Leg Lifts

 Sitting – Isotoner:

  Arm Openings

  Pulling Elbows Backwards

  The Hundred

  Criss Cross

  Double Leg Stretch

  Can Can

  Sitting - Roll Down

  Single Leg Stretch

  Single Straight Leg Stretch

  Double Straight Leg Stretch

  Frog

  Push Up Position on Forearms

 Standing:

  Tendon Work

  Floating Arms

  Tendon Work At The Wall One Leg

  Leg Lifts

  Wall Chair

 Side Leg Series:

  Front / Back

  Up / Down

  Circles

  Kneeling – Leg Lifts

  Magic Circle – Thigh Work

 Standing – Isotoner:

  To The Front Up / Down

  To The Sides Up / Down

  Front and Back

  Arm Openings

  Arm Openings Diagonally

  Standing – Fast Arm Circles To The Sides

 Sitting – Isotoner

  Pushing Elbows Backwards

  Arm Openings

  Pulling Isotoner Dynamically

  Stretch From The Back