Kaswit Pilates Power Gym Pro Owner's Manual - page 19
--------
17
--------
--------
32
--------
The choices you make about the frequency (how often),
the duration (how long), and intensity (how hard) at
which you workout, will directly influence your results.
Before beginning any workouts on the Pilates Power
Gym
®
Pro exerciser, you should first determine your
current fitness level. The following are guidelines
that you can use to determine your fitness level,
but remember these are just guidelines. You must
always listen to your body. Start out at a level that is
comfortable to you and progress sensibly.
Beginner – No previous exercise experience,
or have not exercised in a long time.
Intermediate – Have been exercising regularly
for three months or more.
Advanced – Have been exercising regularly for
six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and perform only
as many exercises as you are able to do with good
form and technique. Your Pilates Power Gym
®
Pro
system includes the Pilates Power Gym
®
workout DVD.
The DVD includes a complete workout appropriate for a
beginning exerciser. Start by doing this workout (or as
much of the workout as you can comfortably perform)
three times a week. Your goal is to complete one
workout, three times a week, with good form.
I
ntermediates should strive to complete one Pilates
Power Gym
®
Pro workout every other day. Once
you can comfortably complete this workout with good
form and technique, you may increase intensity by
adding Tension Cords or increasing the incline of the
Glideboard.
Advanced should strive for a long term goal of
completing the Pilates Power Gym
®
Pro workout
most days of the week. To increase the challenge
of your workout, you may add Tension Cords and/
or increase the incline of the Glideboard. Remember,
always work out and progress at a pace that is
comfortable to you, and make sure you can complete
all of the repetitions of each exercise with good form
and technique.
Developing Your Pilates Power Gym
®
Pro Workout
Hug A Tree
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and extend
your arms out to the sides at chest height, with the elbows curved in a soft arc. See FIG. 25a. Contract your
chest muscles and bring the handles together in front of you. Maintain the soft arc in your elbows in order
to smoothly move the Glideboard. See FIG. 25b. Pause, then slowly return to the start position.
Perform 8 to 16 repetitions
Works the chest and front shoulders.
Glideboard Incline Position
Tension Cords
Beginner
B
#1 or #2
Advanced
B or C
#1, #2 and/or #3
Fig 25b
Fig 25a
Triceps Press
Lie on your back with your head on the Headrest. Bend your knees with the ankles crossed in a relaxed
position or align your knees over your hips with your calves parallel to the Glideboard, legs together and
toes pointing up. Grasp one handle in each hand with your palms facing upward. Bend your elbows, placing
them on the Glideboard and pull the upper arms in tightly to your sides so your forearms are vertical and
your palms face forward. See FIG. 26a. Holding your upper arms stationary, slowly extend the elbows,
bringing your palms down toward the outside of your thighs. See FIG. 26b. Do not lock the elbows. Pause
at the end of the motion. Then, slowly bend the elbows and release back to the starting position.
Perform 8 to 16 repetitions
Works the back of the upper arms and forearms.
VARIATION: Perform the same movement with your elbows lifted off the Glideboard.
Glideboard Incline Position
Tension Cords
Beginner
A
#1 and/or #2
Advanced
B or C
#1, #2, #3 and/or #4
Fig 26b
Fig 26a
Accessory: Handles
Accessory: Handles