Full body toning Pilate workout in 5 minutes per day and get rid of those ugly body fat!
Founded on the principle that the mind controls the muscles in your body by German Joseph Pilates decads ago, there are wide range of fitness routines called "Pilates" had been developed for fitness workout. These exercises not only build your body flexibility, but also strengthen your legs, abdominals, arms and back.
Pilates are a series of core building and breathing exercises designed to realign the spine and strengthen muscles throughout your body. You can do these exercises at home with simply a workout mat and exercise routine. However using a pulley system like this Door Pulley Rope Exerciser can maximize your workout effects.
The Door Pulley Rope Exerciser is a small in-home workout device designed to give a Pilates-style resistance workout. It allows the user to use the rope and pulley system to create tension and resistance by working your legs and arms against each other, and gradually increase the difficulty of the movements as your body strength progresses. You can have full range of body motion in all different directions, much better than traditional floor exercises.
With two sets of pulley-ropes and 4 handles, the Pulley Rope Exerciser can help you loosen stiff shoulders, strengthen the back, sculpt the chest, tone legs, restore range of motion, and tighten abs by work the upper and lower body simultaneously. Using Pilates principles it provides a full body workout as it focuses on full range of motion, makes you stronger and increase your stamina.
With improved design, this new generation system eliminates the need to attach to a door knob. By using a door anchor, you just simple close the door and the system is ready for use. The Pulley Rope Exerciser is effective for all users of all levels in just a few minutes a day. No gym membership required!
Workout Instructions
Place an exercise mat on the floor near the door. Place the anchor inside the room and close the door. Group the handles to separate the left two from the right two, placing them on either side of the exercise mat.
Lie face-up on the mat with your head near the door. Perform the exercises without the rope to get the feel for each movement. Lift your right leg straight off the floor, stopping when you feel tightness in your muscles. Return your right leg to the floor and perform the movement with your left leg.
Place the left handles on your left foot and hand, while placing the right handles on your right foot and hand. Scoot up or down on your mat until your face is directly below the overhead pulley.
Sample Exercise Program:
Step 1: Pull your left hand toward the floor, straightening out your elbow while drawing your palm down. This will cause your left leg to rise off the floor. Keep your left knee straight while performing this movement. Hold the position for about one second, then return your left leg to the floor and your left hand to your starting position. Step 2: Repeat the movement with your right leg and right arm. Execute about 10 to 15 repetitions on each side, alternating between your right and left sides.
Step 3: Work your abdominal muscles and your quadriceps by lying with your legs together on the ground. Grasp both handgrips and begin pulling your legs off the floor by contracting your abdominal muscles. Use your hands to assist you in lifting your legs. Hold the position for one second, then lower your legs to the starting position. Perform the exercise 15 to 20 times.
Exercise at least four to six times each week. Start gradually and work up to exercise sessions that last 30 to 60 minutes long.
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