{"id":23196,"date":"2015-08-09T07:39:18","date_gmt":"2015-08-09T06:39:18","guid":{"rendered":"https:\/\/www.bodyandflow.com\/?p=23196"},"modified":"2024-02-22T17:14:51","modified_gmt":"2024-02-22T17:14:51","slug":"day-deo-cho-may-tap-nang-nguc-tren-canh-tay-tren","status":"publish","type":"post","link":"https:\/\/bodyandflow.com\/vi\/day-deo-cho-may-tap-nang-nguc-tren-canh-tay-tren\/","title":{"rendered":"M\u00e1y t\u1eadp n\u00e2ng ng\u1ef1c Reformer"},"content":{"rendered":"

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Chest Lift \u0095 Reformer<\/h1>\n

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Chest lift reformer straps on upper arms is a fun exercise to do. Although the setting requires some preparation, it is definitely worth it! The resistance of the straps on the upper arm helps facilitate deeper connections in the body and therefore increase strength. From this basic exercise we can spread wide for obliques, leg variations, curling and arching (when coming back to starting position) and more. Try it out!!<\/p>\n

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Level:<\/strong>
\nGoal:<\/strong>
\nSet Up:<\/strong>
\nExecution:<\/strong>
\n<\/strong>
\n<\/strong>
\n<\/strong>
\nBreathing Cue:<\/strong>
\nPH Cue:<\/strong>
\nThird Level:<\/strong>
\n<\/strong>
\nModifications:<\/strong>
\nVariations:<\/strong>
\n<\/strong>
\n<\/strong>
\nCommon Errors:<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>

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Intermediate
\nStrengthen the core muscles
\nSupine facing ropes with legs in 90-90 and ropes over elbows. Hands interlaced at the back of the neck
\nInhale – Prepare
\nExhale \u0096 Lift the head and shoulders off the mat
\nInhale \u0096 Back to starting position
\nBreathe to your back
\nMove from the core
\nCome back to starting position using your back muscles
\nLean to your bra line to curl off the mat
\nKeep knees bent and feet on headrest
\nLegs in 45
\nLegs variations
\nAdd spinal twist for oblique work
\nLeading the movement with the chin
\nKnees apart<\/p>\n\n\t\t<\/div>\n\t<\/div>

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\"Chest-Lift-I\"<\/div>\n\t\t<\/div>\n\t<\/div>\n\n\t
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Lengthen through the spine<\/p>\n\n\t\t<\/div>\n\t<\/div><\/div><\/div><\/div>

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\"Chest-Lift-II\"<\/div>\n\t\t<\/div>\n\t<\/div>\n\n\t
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Fold the spine like a book<\/p>\n\n\t\t<\/div>\n\t<\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

  Chest Lift \u0095 Reformer   Chest lift reformer straps on upper arms is a fun exercise to do. Although the setting requires some preparation, it is definitely worth it! The resistance of the straps on the upper arm helps facilitate deeper connections in the…<\/p>","protected":false},"author":1,"featured_media":37483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[11,17,33,313,35,48,53,80,81,83,314,105,315,118],"class_list":["post-23196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-advance","tag-apparatus","tag-certification","tag-chest-lift","tag-course-training","tag-exercise","tag-fitness","tag-pilates","tag-pilates-apparatus","tag-pilates-equipment","tag-reformer","tag-teacher-training-education","tag-upper-arms","tag-wellness"],"_links":{"self":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/23196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/comments?post=23196"}],"version-history":[{"count":0,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/23196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media\/37483"}],"wp:attachment":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media?parent=23196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/categories?post=23196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/tags?post=23196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}