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Buttock lift (figure F)
Starting position
1. Lie in a push up position with your feet and
shins on the article. Your arms are fully ex-
tended. Your elbows are pointing outwards
and your hands are under your shoulders.
2. Hold yourself straight and tense your stom-
ach muscles.
End position
3. Lift one extended leg so far up that your back
just stays straight. Make sure you do not hollow
your back.
4. Hold this position briefly and then lower your
leg again. Make sure you stay straight with
your upper body and keep your head as an
extension of your spine.
5. Change legs and repeat this exercise 10 - 15
times and for three sets.
Important:
Keep your body tense throughout
the exercise. Your head remains an extension of
your spine and your shoulders stay down.
Push up (figure G)
Starting position
1. Lie in a push up position with your hands on
the article. Your hands are under your shoul-
ders and your elbows are pointing slightly
outwards. Only the balls of your feet touch
the floor.
2. Lift your upper body and hold yourself
straight.
End position
3. Tense your buttock and stomach muscles.
4. Lower your upper body to do a push up.
Your elbows are pointing outwards and your
hands stay under your shoulders.
5. Hold your body tension briefly and then lift
your upper body again. Make sure you keep
your upper body straight and keep your
head as an extension of your spine.
6. Repeat this exercise 10 - 15 times and for
three sets.
Important:
Keep your back straight during
the exercise.
Mountain climber (figure H)
Starting position
1. Lie in a push up position with your hands on
the article. Your hands are under your shoulders
and your elbows are pointing slightly outwards.
Only the balls of your feet touch the floor.
2. Lift your upper body and hold yourself
straight.
End position
3. Tense your stomach muscles.
4. Lift one leg and pull it forwards to your chest.
Your elbows are pointing outwards and your
hands stay under your shoulders.
5. Lower your leg again and pull the other leg
in. Make sure you keep your upper body
straight and your head as an extension of
your spine.
6. Change legs and repeat this exercise 10 - 15
times and for three sets.
Important:
Keep your back straight during
the exercise.
Stretching
Take sufficient time after each training session to
stretch. The following illustrates a simple exercise
for this purpose. You should carry out the stretching
exercise 3 times on each side for 30-40 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to the left and to the right using one
hand. This exercise stretches the sides of your
neck.
Arms and shoulders
1. Stand up straight with your knees slightly
bent.
2. Put your right arm behind your head until
your right hand is between your shoulder
blades.
3. Hold your right elbow with your left hand
and pull it backwards.
4. Change sides and repeat the exercise.
Summary of Contents for 298482
Page 3: ...A B C D E...
Page 4: ...F G H I...