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ENGLISH
5. NOTES ON TRAINING
WARMING UP AND STRETCHING
For these exercises, fasten the deflection roller using the fastening hook.
1. This exercise warms up your thighs, hips and buttocks (Ill. 1).
Suspension trainer length:
Short
Starting position:
Stand up straight, facing the attachment
point. Hold the handles with your palms
facing downward. Your feet are together,
your hands are at waist level in front of
your body.
Sequence of movements:
Bend your extended torso and arms
forward and lift one extended leg to the
back. Your hips face toward the ground. Hold this position for 5 seconds before returning
to the starting position and repeating with the other leg. Repeat this exercise 3 times per
leg.
Tipp
:
Your body posture should be straight and extended.
2.
This exercise stretches your chest and shoulder muscles and warms up your hips
and legs (Ill. 2).
Suspension trainer length:
Medium
Starting position:
Stand up straight. Face away from the
attachment point. Your feet are together,
move your arms with your torso slightly
to the front.
Sequence of movements:
Do one lunge forward and bend your
knees while opening your arms on
both sides to shoulder height. Your
elbows should be slightly bent. Hold this
position for 5 seconds before returning to the starting position by pushing your shoulders
and arms together and bringing the extended leg back to the other. Repeat this exercise
with your other leg. Repeat this exercise 5 times per leg.
Tip
:
Keep your torso extended and tense up your abs.
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