78
EXERCISE SUGGESTIONS
Exercised muscles:
•
rectus abdominis
Board settings:
•
Align the handles to the outside
Movement essentials:
•
Hold the handles with both hands
•
Raise the stretched legs to the vertical position.
•
Now lift the pelvis and hold the position for a few seconds before slowly lowering the legs again
• A tense abdominal musculature supports the body significantly in keeping the body tension during
the complete execution of the exercise
005 SUPINE LYING WITH STRAIGHT LEGS TO CURL UP
Exercised muscles:
•
Deltoid, trapezius, shoulder muscles
Board settings:
• Align the handles to the outside, connect 65 cm fitness bands with handles and fix them to the
board
Movement essentials:
•
Hold the handles with both hands
•
Raise the arms to shoulder height, hold the position before lowering the arms again
•
Keep neck, back, buttocks and legs in a straight line
006 SIDE RAISE IN STANDING POSITION