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5. NOTES ON TRAINING
TRAINING
10. Leg bend:
This exercise strengthens your hip, thigh and buttocks muscles (Ill. 14).
14
Suspension trainer length:
Knee
height.
Starting position:
Lie facing upward and place your heels in
the foot straps.
Your arms lie at your sides.
Sequence of movements:
Pull your heels toward your pelvis. Return
slowly to the starting position. Repeat this
exercise 10 times.
Tip:
Press your heels into the foot straps throughout the exercise. Boost the intensity by
lifting your pelvis during the exercise.
11. Rowing:
This exercise strengthens your back, buttocks and arm muscles (Ill. 15).
15
Suspension trainer length:
Short
Starting position:
Stand up straight, facing the attachment
point. Your feet are a shoulder width
apart. Hold both handles with extended
arms. Lean back and step forward until
you reach a suitable angle of resistance.
Sequence of movements:
Move your
torso forward and tense up your back
muscles. Your elbows should be in a 90°
angle to your body. Return to the starting position. Repeat this exercise 10 times.
Tip:
While moving forward, press your shoulder blades together. Most exercises
become more difficult when your base is smaller. The exercise is easiest with spread
legs. If your feet are together, the exercise is more difficult. The exercise is most difficult
standing on one leg.
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