19
ENGLISH
5. NOTES ON TRAINING
TRAINING
16. Roll up:
This exercise strengthens your buttocks (Ill. 20).
20
Suspension trainer length:
Long
Starting position:
Stand facing away
from the attachment point, your feet a
shoulder width apart. Take a few steps
back until you reach a suitable angle of
resistance. Extend your arms to the front
and lean into the cords.
Sequence of movements:
Slowly raise
both arms. While making this forward
motion, do not forget your posture.
Return to the starting position. Repeat this exercise 15 times.
Tip:
Most standing exercises are easier when you place one foot slightly in front of the
other and shift some of your weight to this foot. Offset footing is also more stable.
17. Crunch:
This exercise strengthens your abs and buttocks (Ill. 21).
21
Suspension trainer length:
Knee
height.
Starting position:
Place your feet in the
foot straps with your toes pointing down.
Support yourself with the palms of your
hands on the ground.
Sequence of movements:
Pull your
knees to your chest. Return to the starting position. Repeat this exercise 15 times.
Tip:
Maintain body tension and good posture. Most floor exercises are easier when you
support yourself with your forearms. Brace yourself on your hands with extended arms
to increase the level of difficulty.
SP-TX-002-GB-V03.indb 19
2/21/17 9:57 AM
