TUYAMI. Exercise Guide. The Intelligent Ab Wheel

Transcription

1 TUYAMI Exercise Guide. The Intelligent Ab Wheel

2 Forward roll. Muscles worked: abs, back, shoulders apart facing a wall and hold the Tuyami by both hands maintain a long, strong neutral spine Roll the Tuyami to the wall keeping the arms and torso long, then brace the belly to draw it back to the start position apart with lots of room in front of you and hold the Tuyami by both hands keep a long, strong neutral spine Roll the Tuyami as far forwards as you can, keeping the arms and torso long throughout, then brace the belly to draw it back to the start position Advanced Stand with your feet hip distance apart and hold the Tuyami by both hands hands on the floor directly in front of the feet and keep a long, strong neutral spine Roll the Tuyami as far forwards as you can keeping the arms and torso long, then brace the belly to draw it back to the start position 0

3 One-handed oblique roll. Muscles worked: obliques, chest, shoulders Lie on your side with your legs stacked Elevate the torso from the hips upward and hold the middle of the Tuyami in the hand closest to the floor Keep your arm straight and position the Tuyami directly below the shoulder Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the start position Lie on your side with your legs stacked Elevate the torso from the knees upward and hold the middle of the Tuyami in the hand closest to the floor Keep your arm straight and position the Tuyami directly below the shoulder Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the start position Advanced Lie on your side with your legs stacked Elevate the torso from the heels upward and hold the middle of the Tuyami in the hand closest to the floor. You may need to support yourself in this position by placing the empty hand on the floor in front of you. Make sure the hand is as close to the body as it can be to avoid spinal rotation. Keep your arm straight and position the Tuyami directly below the shoulder Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the start position 0

4 Tick Tock. Muscles worked: abs, back, shouders, chest Come to all fours with the knees under the hips and hold the Tuyami in both hands and position the hands on the floor directly under the shoulders Keep the arms and back straight throughout Visualise yourself kneeling at the centre of a clock with the straight ahead of you towards the numbers 0,,, and then reverse it visiting,,, and Come to all fours with the knees under the hips and hold the Tuyami at the centre in your right hand and position the hand on the floor directly under the shoulder Keep the arm and back straight throughout Visualise yourself kneeling at the centre of a clock with the straight ahead of you towards the numbers, and then reverse it visiting,, and. Then hold in the left hand and roll to,, 0, 0, and 5 6 0

5 Advanced Come to all fours with the knees under the hips and hold the Tuyami at the centre in your right hand and position the hand on the floor directly under the shoulder. Now lengthen your right leg behind you and rest on the toe tips with everything between the hips and the toes elevated Keep the arm, leg and back straight throughout Visualise yourself kneeling at the centre of a clock with the straight ahead of you towards the numbers 0, while you lift the leg up and angle it towards the number 8. Then return to the start position towards the numbers, while you lift the leg up and angle it towards the number 7. Then return to the start position towards the numbers while you lift the leg up and angle it towards the number 6. Then return to the start position Repeat the sequence in reverse order. The switch to the left arm and left leg and pair numbers and, and 5 and and

6 Rock and Roll. Muscles worked: abs, back, shoulders, obliques apart facing a wall and hold the Tuyami by both hands keep a long, strong neutral spine Roll the Tuyami towards the wall keeping the arms and torso long, when you reach the limit slowly rock the Tuyami from side to side times by pushing down with alternate hands, then brace the belly to draw yourself back to the start position apart and hold the Tuyami by both hands keep a long, strong neutral spine Roll the Tuyami forwards keeping the arms and torso long, when you reach your limit slowly rock the Tuyami from side to side times by pushing down with alternate hands, then brace the belly to draw yourself back to the start position 06

7 5 The Puppet. Muscles worked: abs, back, shoulders, hips apart facing a wall and hold the Tuyami by both hands Keep the arms straight and position the hands directly under the shoulders and keep a long, strong neutral spine Imagine your right knee is connected to your right wrist by a puppet string Roll the Tuyami to the wall keeping the arms and torso long, bringing the bent right leg forward as you do so, then brace the belly to draw yourself back to the start position. Repeat on the left side apart and hold the Tuyami by both hands keep a long, strong neutral spine Imagine your right knee is connected to your right wrist by a puppet string Roll the Tuyami forwards keeping the arms and torso long, bringing the bent right leg forward as you do so, then brace the belly to draw yourself back to the start position. Repeat on the left side 07

8 Contact Us Viavito Ltd Sabichi House 5 Wadsworth Road Perivale Middlesex UB6 7JD support@viavito.com