Back exercise
With your body erect, place yourself in a standing
position on the base, with the support belt in front
of you and the padded upper bar ends behind your
shoulders.
Adjust the height of the support belt to hip height.
The length of the belt is correct when, in the starting
position, you are able to stand in an erect position.
Keep your arms relaxed, on the side of the bars or in
front of you.
Push your pelvis forward against the support belt
and bend your back steadily backward into an arch.
Keep your abdominal muscles slightly tensioned
during the entire movement.
Keep your ankles and knees straight. Do not rock
your body. Do not lean backwards to be supported
by the bars. Instead, perform the movement by
only arching your back. The bars bend only a few
centimetres. Feel the tension in the back muscles.
Return steadily to the starting position and repeat
the movement 20-30 times.
Remember the right breathing technique: Exhale
calmly during the movement’s work phase (when
tightening your muscles against the bars’ resistance)
and inhale calmly when returning to the starting
position.
5.
Summary of Contents for core exerciser
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