Bedienungsanleitung Crivit IAN 355239 (Seite 18 von 56) (Deutsch, Englisch, Holländisch, Französisch, Polnisch)

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Exercise suggestions

Below are some of the many possible exercises.

Warning! You must be wearing non-slip

gym shoes!

Knee bend (Fig. H)

Suspension trainer length: medium length

Starting position:

1. Stand up straight, with your face directed to-

ward the anchor point. Your feet are shoulder-

width apart, elbows bent at your sides.

2. Exert light tension on the suspension trainer by

leaning back somewhat.

End position:

3. Tense your abdominal and buttock muscles.

4. Get into the squat position. Your knees should

be parallel to your toes. Keep your heels

ﬁrmly on the ﬂoor.

5. Extend your buttocks slightly backward and

keep your upper body upright.

6. Return to the starting position.

7. Repeat the exercise 15 times.

Important: increase the intensity of the

exercise by increasing the speed or per-

forming the exercise on one leg.

Rowing (Fig. I)

Suspension trainer length: short

Starting position:

1. Stand up straight, with your face directed

toward the anchor point. Position your feet

shoulder-width apart.

2. Hold both handles with your arms outstretched.

3. Lean back and walk forward until you have

reached an appropriate angle of resistance.

End position:

4. Pull your upper body forward, tensing your

back muscles at the same time.

5. Your elbows should form a 90° angle to your

body.

6. Return to the starting position.

7. Repeat the exercise 10 times.

Important: while pulling your upper

body forward, press your shoulder

blades together. Most exercises are

more diﬃcult when standing, when

your base is smaller.

The exercise is easiest with your legs

wide apart. It is more diﬃcult if your

feet are together, and it is most diﬃcult

on one leg.

Hip reducing (Fig. J)

Suspension trainer length: long

Starting position:

1. Stand sideways relative to the fastening point

and hold the handles over your head.

2. Take one step forward with your inward-facing

leg, with your feet forming a line.

3. Lean away from the fastening point and

maintain tension on the straps.

End position:

4. Tense your arm and abdominal muscles.

5. Lean your hip outward, away from the fasten-

ing point.

6. Move in a comfortable, slow and controlled

motion.

7. Return to the starting position by tensing your

abdominal muscles.

8. Repeat the exercise with your other leg.

9. Perform this exercise 10 times per leg.

Important: maintain body tension

during the entire exercise. Keep your

elbows wide and in line with your hips.

Rolling up (Fig. K)

Suspension trainer length: long

Starting position:

1. Stand with your face directed away from the

fastening point, with your feet shoulder-width

apart.

2. Take a few steps forward until you have rea-

ched an appropriate angle of resistance.

3. Stretch your arms out forward and lean into

the straps.

End position:

4. Tense your arm, buttock and abdominal

muscles.

5. Slowly lift up your arms. Make sure that

you maintain your posture while making this

forward motion.

6. Return to the starting position.

7. Repeat the exercise 15 times.

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Crivit IAN 355239 Seite 18

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