18
5. NOTES ON TRAINING
TRAINING
14. Triceps rotation:
This exercise strengthens your triceps and lower arm muscles
(Ill. 18).
18
Suspension trainer length:
Long
.
Starting position:
Stand up straight,
facing away from the attachment point,
your feet are together. Hold the handles
with your palms facing downward.
Extend your arms to the front and take a
few steps back until you reach a suitable
angle of resistance.
Sequence of movements:
Lean into the cords, slowly bend your
elbows. Return to the starting position in one slow, controlled motion. Repeat this
exercise 10 times.
15. Hip sink:
This exercise trains the flexibility of your torso, back and hips (Ill. 19).
19
Suspension trainer length:
Long
.
Starting position:
Stand with the attachment point at your
side and hold the handles above your
head. Take one step forward with your
inner leg, your feet should be in a line.
Lean away from the attachment point
and keep the cords under tension.
Sequence of movements:
Lean your hips away from the attachment
point. Move in a pleasant, slow and controlled motion. Return to the starting position by
tensing up your abs. Repeat this exercise with your other leg. Repeat this exercise 10
times per leg.
Tip:
Make sure to maintain body tension throughout the exercise. Keep your elbows
away from your body and in a line with your hips.
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