PILATES SOLO (1)

Prévia do material em texto

1. HUNDRED:
 Avançado: 
2. ROLL UP:
3. PELVIC CURL W. SKATEBOARD/ PONTE ARTICULADA:
4. ONE LEG CIRCLE/ CÍRCULOS COM A PERNA:
5. HAMSTRING STRETCH:
6. ROLLING LIKE A BALL:
7. SINGLE LEG STRETCH:
8. DOUBLE LEG STRETCH:
9. CRISS CROSS:
 
10. SPINE STRETCH:
11. THE SAW:
12. FLIGHT:
13. SWAN PREP – NECK ROLL:
14. REST POSITION (POSIÇÃO DESCANSO):
15. SHOULDER BRIDGE/ PONTE SEM ARTICULAÇÃO DA COLUNA:
16. SIDE KICK SERIES - FRONT AND BACK:
17. SIDE KICK SERIES - UP AND DOWN/ SÉRIE ABDUTORES:
18. SIDE KICK SERIES - CIRCLES:
19. SIDE KICK SERIES - INNER THIGH LIFT AND CIRCLES / SÉRIE ADUTORES:
20. BEATS ON BELLY TRANSITION:
21. TEASER-ONE LEG:
22. SWIMMING:
23. LEG PULL FRONT/ PRANCHA:
 
24. MERMAID STRETCH/ ALONGAMENTO SEREIA:
25. SEAL:
 
26. EXERCÍCIO DE GATO:
27. EQUILIBRIO 04 APOIOS:
REFERENCIAS:
Thomson, B. The Pilates Basic Mat Workout <http://www.btpilates.co.nz/pdf/apilatesmatbasic.pdf>