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普拉提核心床-Pilates Reformer 30 Minute Jump Board Workout - Straighten Up
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道具:花生球或瑜伽砖 重点:深层腹肌 难度等级:3(中级)-由于轻弹簧负载(缺乏支撑)和具有挑战性的编排 开始时设置:- 1Y(超轻)弹簧-跳板开-花生球-瑜伽砖(可选) 开始时直腿跳跃【轻弹簧(1黄色)】,挑战深层核心力量和控制力。如果机器上没有轻弹簧,也可在1个蓝色弹簧上进行。较轻的弹簧载荷对核心来说极具挑战性,因为增加了空中时间,需要核心支撑以将腿保持悬空。花生球能加强大腿内侧、骨盆底和腰大肌的连接,或5英寸小球或一双卷起的厚袜子,瑜伽砖帮助头部、颈部和肩部在侧卧跳跃中感到舒适。
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