Crivit IAN 273796 Bedienungsanleitung Seite 15

Tip:
• This exercise becomes increasingly
difficult as the angle of your body
becomes steeper. Place your feet
closer to the attachment point to
increase the difficulty (and vice
versa).
6. Delta muscle flight: use this
exercise to strengthen your delta
muscles (figure P)
Length of sling trainer: medium length
Starting position:
• Stand up straight, facing the attachment point.
Place your feet a little more than shoulder-
width apart.
• Take some steps forward with your feet until
you are at a reasonable resistance angle.
• Lean back and stretch your arms out forward.
Movement:
• Pull yourself up slowly by extending your arms
to the sides.
• Lean back again slowly. Do not let yourself
fall. Control your movement!
• Repeat the exercise 10 times.
Tip:
• Keep your body tense during the
entire movement and do not use your
momentum.
7. Triceps rotation: use this exercise
to strengthen your triceps and
the muscles in your lower arms
(figure Q)
Length of sling trainer: long
Starting position:
• Stand up straight, facing the attachment point,
with your feet together.
• Hold both the handle loops with your palms
facing upward.
• Extend your arms forward and taken a few
steps forward with your feet until you are at a
reasonable resistance angle.
Movement:
• Lean into the bands and slowly bend your
elbows.
• Return to the starting position in one slow,
controlled movement.
• Repeat the exercise 10 times.
8. Hip drops: use this exercise to
train the flexibility of your upper
body, back, and hips (figure R)
Length of sling trainer: long
Starting position:
• Stand sideways to the attachment point and
hold the handle loops above your head.
• Take a step forward with your inside leg with
your feet in line.
• Lean away from the attachment point and
keep the bands tense.
Movement:
• Lean your hips outward, away from the
attachment point.
• Carry out the movement in a comfortable,
slow, and controlled manner.
• Return to the starting position by tensing up
your stomach muscles.
• Repeat the exercise with the other leg.
• Carry out the exercise 10 times with each leg.
Tip:
• Keep your body tense during the
entire movement. Hold your elbows
wide and in line with your hips.
9. Roll up: use this exercise to
strengthen the muscles in your
trunk (figure S)
Length of sling trainer: long
Starting position:
• Stand up, facing away from the attachment
point, with your feet shoulder-width apart.
• Take a few steps backward until you are at a
reasonable resistance angle.
• Extend your arms forward and lean into the
bands.
Movement:
• Slowly lift your arms upward. Make sure
that you retain your body position during this
forward movement.
• Return to the starting position.
• Repeat the exercise 15 times.
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