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WOMEN’S FITNESS
By Caroline Sandry
Photos shot on location at Sha Wellness Clinic, Spain.
www.shawellnessclinic.com
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WOMEN’S FITNESS
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any other) exercise whilst drawing your
abdomen in- navel to spine. You could
imagine a weight pressing down on your
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WOMEN’S FITNESS
3 Rollover
■ Lie on your back knees bent and hip width apart, feet flat on
the floor
■ Exhale and engage TA & PF as you lift one leg at a time until
your knees are above your hip and bent to 90 degrees
■ Straighten legs and inhale to draw them in towards your chest
■ Exhale and flex the spine up off the mat, one vertebra at a
time until legs are overhead and parallel to the mat
■ Inhale and separate legs slightly wider than shoulder width apart
■ Exhale to articulate spine down to the mat from your upper back
through to your tailbone, slowly and with control. Lower the legs as
low as possible whilst keeping the head and spine on the floor
■ Inhale to re-start the process
■ Repeat 3 to 4 with legs separate and 3 to 4 with
legs together.
Training tips – keep your weight off your head and neck
and on your shoulder blade area. Keep TA & PF engaged
throughout the movement. Try to keep shoulder blades
down and away from your ears.
Swimming prone
■ Lie face down with arms overhead and legs outstretched
and hip width apart with a slight outward rotation (toes
pointed and turned out)
■ Inhale to prepare, and exhale to lengthen and lift all four
limbs from the floor. Head lifts in line with the spine.
■ Exhale to lift right arm and left leg even higher, and then exhale
to lift opposite limbs in a kicking style as if slow motion swimming.
■ Speed the movement up as if splashing in a pool, and inhale for
five kicks, exhale for five kicks repeating a series of 20 – 30 kicks.
■ Push back into the Child Pose afterwards to stretch out the
back: bottom back on your heels and head down on the floor, with
fingertips down by your toes. Stay and take several deep breaths.
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WOMEN’S FITNESS
Training tip –keep navel drawn in to spine, and stay lifted in the ribs and waist. Keep the torso very still as you
move – particularly as you circle the leg.
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6 7
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