Exercise Guidelines

In order to achieve maximum results, it is important to work equally on all body parts.
Workouts put some stress on your muscles – this is a normal sensation, since the body tissues are being built up by the exercise. However, if you feel sharp pains in or stress on the muscles, it means you’re pushing yourself over your own limits. It is always good to consult your physician or a professional fitness instructor, prior to engaging in a physical activity.

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Remember These Fitness Tips and Guiding Rules:

Tip No.1 - Getting into shape takes time – don’t push yourself too hard. Sports injuries happen to people who are not precautious.

Tip No.2 - A long and moderate training session burns more calories, does not exhaust the muscles and will not result in a bulky appearance. These sessions are great for people who wish to develop cardio-vascular stamina.

Tip No.3 - Short training sessions are meant for people who wish to add volume to their muscle tissues, and are less interested in developing their stamina.

Tip No.4 - Always start working out from top to bottom – begin with your neck, shoulders hands and upper back, and gradually work your way down, to the lower parts of your body.

Tip No.5 - Work right – don’t forget to warm-up before and after you train.

Tip No.6 - Breathe – breathing is important – when your body exerts energy, your muscles require more oxygen. Inhale as you flex your muscles and exhale as you release your muscles.

Remember:
Working out gives a great sensation – your body will look and feel healthier. Just don’t push it too hard.
Be sensitive to your body’s limitations.
Our fitness tips are just the tip of the iceberg. For further information, ask your physical trainer.

Bradex Fitness Ball

With the Bradex exercise ball, you can achieve the remarkable benefits of Pilates in the comfort of your own home. The exercise ball is especially effective for problematic areas, such as the inner and outer thighs, upper arms, chest, abdominal and pelvic muscles.

Sit Up:
Pilates accessory: Exercise Ball
Targeted muscles: Upper Abdominal exercise.

1. Lie on the Exercise Ball with your back. Place your legs on the floor, at an angle of 90 degrees. Raise your body from the ball into a sitting position of about 30 degrees, then lower it back to the ball. Do 2 sets of 10 repetitions.
2. Place your back on the floor, and place your legs on the Exercise ball. Fold your arms on your chest. Raise your back to an angle of 30 degrees, and then lower it till it touches the floor again. Do 2 sets of 10 repetitions.

Hip exercises and Knee Extension/ Flexion:
Pilate accessory: Fitness Ball
Targeted muscles: abdomen, lower back, legs and shoulders.

Lay your back on the floor. Place your legs on the Exercise Ball. Place your arms on the floor. Pull the ball towards you with your feet, until your legs form an angle of 90 degrees with your body. Stay in this position for 5 seconds, and then roll the ball back, until your legs are fully stretched out. Do one set with 10 repetitions.

Hip Flexion with Trunk Rotation:
Pilates accessory: Exercise Ball
Targeted muscles: Arms, back, neck and abdomen.

Place your palms on the floor. Place your knees on the Fitness Ball. Raise your shoulders until your body forms a straight line.
Band your knees towards your chest till they form an angle of 90 degrees with your body.
Repeat 10 times, 5 for each side of your body.

Arm and Trunk Stretch:
Pilates accessory: Fitness Ball
Targeted muscles: Torso, abdomen, arms and neck.

Sit straight on the ball with your arms folded on your chest. Slightly lean back, and stretch your arms upwards. Repeat 5 times.

Leg extension:
Pilates accessory: Fitness Ball
Targeted muscles: Hips, legs, back, lower abdominal muscles.

Place your back on the ball and your feet on the floor. Form an angle of 90 degrees with your knees. Raise one knee towards the ceiling and then, extend your leg completely.
Repeat 10 times, 5 times for each leg.

Hip Extension:
Pilates accessory: Fitness Ball
Targeted muscles: Back, buttocks, legs, abdomen and arms.

Place your palms on the floor, when your arms are straight. Place your thighs on the Exercise Ball. Your body should form a straight line. Raise one leg to an angle of 45 degrees, and then lower it to the ball. Repeat 10 times, 5 times for each leg.

Complete Balance:
Pilates accessory: Fitness Ball
Targeted muscles: Abdomen, arms and legs.

Sit on the ball in a natural position. Lift your arms to the side of your body, till they are somewhat parallel to floor. Lift and extend your legs forward. Leave your legs up for 5 seconds, and then place them on the floor again. Repeat 5 times.

Marching:
Pilates accessory: Fitness Ball
Targeted muscles: Trunk

Sit on the ball in a natural position. Place one hand on the ball. Raise one hand up, while raising the opposite leg up.
Do 1 set of 10 repetitions for left leg, and then to the right.

(Check out the Fitness Ball)

Trunk Flexion – Extension:
Pilates equipment: Fitness Ball
Targeted muscles: Arms, shoulders, lower back and buttocks.

Sit on the floor, with your thighs on the ball. Place your palms on the floor, with your fingers pointed away from the ball.
Roll the ball away from you, until your body forms a straight line in the air. Hold this position for 5 seconds. Repeat 10 times.

Roll Out:
Pilates equipment: Fitness Ball
Targeted muscles: abdomen, back and shoulders.

Kneel and place your elbows on the ball, with your hands clasped together. Push the ball forward with your elbows. Return back to kneeling position. Repeat 10 times.

Wall Squat:
Pilates equipment: Exercise Ball
Targeted muscles: Buttocks and quadriceps (front thighs)

Place the ball on the wall, and lean on it with your lower back. Gently flex your knees till they form an angle of 90 degrees.
Knees should not extend over toes! Do 2 sets of 10 repetitions.

Lower Trunk Rotation:
Pilates equipment: Exercise Ball
Targeted muscles: Torso

Lie with your back on the floor with your knee, at an angle of 90 degrees, placed on the ball. Roll your knees from side to side. Repeat 5 times for each side.

Push Up:
Pilates equipment: Fitness Ball
Targeted muscles: Arms and shoulders

Place your abdomen on the ball, your palms on the ball next to your body and your feet on the floor. Raise your body with your hands, till your arms are fully stretched. Fold arms to return into the starting position. Repeat 10 times.

Trunk Extension:
Pilates equipment: Fitness Ball Targeted muscles: Arms, back and neck

Lay your abdomen on the ball. Place your toes on the floor. Let your upper body lie relaxed on the floor. Lift your upper body when your hands are stretched out, till your body forms a straight line. Hold for 5 seconds. Repeat 10 times.

Pilates Magic Ring

With the Bradex Magic Ring, you can achieve the remarkable benefits of a Pilates exercise in the comfort of your own home. With the Magic Ring you can create your own thigh exercises, arms exercises and work on your chest, abdominal and pelvic muscles.
Here are a few suggestions for common Pilates exercises you can do with the Magic Ring.

Pectoral (chest muscles):
Exercising equipment: Magic Ring
Targeted muscles: chest and trapezoids
The two next options are a wonderful chest exercises. Do them alternately:

1. Place your palms, with fingers fully extended, on the handles of the Magic Ring Slightly bend your elbows. Raise your hands above your head. Squeeze and hold 3-5 times, release slowly.
2. Hold the Magic ring in front of your chest, with your elbows bent. Squeeze 7-10 times. Release slowly.

Triceps Tightener (back of the arm):
Exercising equipment: Magic Ring
Targeted muscles: chest, trapezoids and arms

Extend your arms behind your back. Place the Magic Ring in your palms, when your fingers are stretched out. Squeeze and hold 5-7 times, release slowly.

Bicep Tightener:
Exercising equipment: Magic Ring
Target: Front arm exercises

Place one of the Pilates Ring handles in your palm, when your fingers are extended. Place the other handle on your hip. Slightly lift and bend your elbow.
Squeeze and hold 5-7 times.

(Check out the Magic Ring)

Abdominal Workout
Exercising equipment: Magic Ring
Targeted muscles: abdomen

Lie on your back. Bend your legs slightly, and place the Pilates Ring between your knees. Lift your back from the floor, to an angle of 45 degrees, with your hands starched forward. Squeeze the Pilates Ring, while doing so. Repeat 10 times.

Buttocks Toner
Exercising equipment: Magic Ring
Targeted muscles: Buttocks and inner thighs exercises

1. Lie on your stomach, with your legs bent at the knees and raised up at an angle of about 60 degrees. Place the Magic Ring between your ankles. Lean your forehead on your folded hands. Tighten your buttocks while squeezing your ankles together. Avoid moving your knees. Repeat 10 times.
2. Place the Pilates Ring between the knees. Stretch both hands forward. Bend your back forward. Bend your knees at an angle of 130 degrees. Squeeze the Magic Ring. Watch your back. Repeat 10 times.

Thigh Burners
Exercising equipment: Magic Ring
Targeted muscles: Inner thighs
Here are three options for thighs exercises:

1. Place your right leg inside the Magic Ring and your left leg comfortably on the top of the Magic Ring. Lie on your right side, and support your head with your right hand. Use your left hand to balance your body. Tighten your buttocks when you squeeze your top leg towards the floor. Repeat 10 times for each leg.
2. Sit on the floor, your back leaning backward. Use your arms for support. Place the Magic Ring between the knees, and squeeze it. Repeat 10 times.
3. Sit straight on the floor with your legs extended forward. Insert your left leg inside the Magic Ring. Place your right leg on top of the Magic Ring. Use your arms to support your back. Push your right leg down. Hold for 3 seconds. Repeat 10 times, then switch legs.

Acu Hula Hoop

Instructions for beginners – How to Use Hula Hoops:
In order to use Bradex’ Acu Hula Hoops, you need to develop your skills:

1. Place the hoop around your waist.
2. Slightly bend your knees.
3. Hold the Hula Hoop in both hands, in a horizontal position. Swing the Hula Hoop.
4. gently and move your pelvis in a circular motion, at a speed which is fast enough, to mach the speed of the Hula Hoop.

Note: Don’t exercise with Bradex’ Hula Hoops too intensely, during the first weeks.
Since Hula Hoops work mainly on abdominal and thighs muscles, which are muscles that we don’t use too often during the day, they might be sore.

Pelvic and thigh:
Fitness equipment: Acu Hoop
Swing the Hula hoop around your waist, for about 3 minutes.

(Check out the Weighted Acu Hula Hoop)

Lower leg:
Fitness equipment: Acu Hoop
Stand on one leg, while the other leg is kept bent at the knee, at an angle of 90 degrees. Swing the hoop on the leg you stand on, for about 1.5 minutes.

Abdomen:
Fitness equipment: Acu Hoop
Lay on your back with one leg stretched at an angle of 90 degrees, and the other leg folded. Swing the hoop on your stretched leg for about 1.5-3 minutes.

Arms and torso:
Fitness equipment: Acu Hoop
Extend your arm and place the hoop on it. Swing the hoop for about 1.5-3 minutes.