Pilates Rear-Shoulderエクササイズ

Подготовка тяги для спины — локти широко — сидя
Sit tall with legs extended, arms holding straps at shoulder height.
Start with elbows bent, hands near chest, palms facing inward.
Open elbows wide, rotating shoulders externally while keeping chest lifted.
Return with control, maintaining upright posture and steady strap tension.
Plow Back Rowing Preps
Sit tall with legs extended, arms holding straps forward.
Begin with arms long, shoulders relaxed and chest open.
Pull arms down and back in a plow motion, engaging lats.
Return to start with control, maintaining upright posture and tension.
Подготовка к тягам для спины — сидячий «самолёт»
Sit tall with legs extended, arms holding straps at shoulder height.
Start with arms forward, palms facing forward, shoulders relaxed.
Pull arms out to a T, squeezing upper back without leaning.
Return slowly to start, maintaining upright posture and controlled tension.
Боковая поза на колене — приведение руки с удлинённым рычагом
Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
Engage core, keep torso upright and shoulders stacked.
Pull top arm down toward hip, using lats and obliques.
Return arm overhead with control, maintaining balance and steady breathing.

Подготовка тяги для спины — локти широко — сидя