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ENGLISH
5. NOTES ON TRAINING
TRAINING
Caution! Be sure to wear nonslip athletic shoes!
For the following exercises, fasten the deflection roller using the fastening hook.
8. Knee bend:
This exercise strengthens your thigh muscles and buttocks (Ill. 12).
12
Suspension trainer length:
Medium
Starting position:
Stand up straight, facing the attachment
point. Your feet are a shoulder width
apart, your elbows are bent at your sides.
Exert slight tension to the suspension
trainer by leaning back slightly.
Sequence of movements:
Do a knee bend. Your knees should be
parallel with your toes. Keep your heels
firmly on the ground. Return to the starting position. Repeat this exercise 15 times.
Tip:
Boost the intensity by increasing speed or doing the exercise on one leg.
9. Lateral knee bed:
This exercise strengthens your inner thigh muscles (Ill. 13).
13
Suspension trainer length:
Medium
Starting position:
Stand up straight, facing the attachment
point.
Your feet are slightly more than a
shoulder width apart, your elbows are
bent.
Sequence of movements:
Do a lateral knee bend with one leg.
Extend your other leg and both arms.
Hold this position for 5 seconds before returning to the starting position by moving your
hips to the center, using your arms for momentum.
Repeat this exercise with your other leg. Repeat this exercise 10 times per leg.
Tip
:
Keep your torso extended and tense up your abs.
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