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ENGLISH
5. NOTES ON TRAINING
TRAINING
11. Hip raise:
This exercise strengthens our hip, shoulder and back muscles ( ll. T).
T
Suspension trainer length:
knee height
Starting position:
Lie on our back with
our heels in the foot straps. our arms
lie at our sides, palms on the ground.
Tense up our buttocks before lifting
our pelvis.
Sequence of movements:
Lift our
pelvis from the ground b pressing our
heels into the foot straps. Lower our
pelvis half wa . Repeat this exercise
times.
Tip:
Maintain bod tension and good posture. Most floor exercises are more difficult the
farther ou are awa from the attachment point (and vice versa).
12. Brett:
This exercise strengthens our hip, arm and buttocks muscles ( ll. U).
U
Suspension trainer length:
knee height
Starting position:
Lie on our left hip
and brace ourself on our left arm,
our toes in the foot straps beneath the
attachment point. our legs are offset, the
upper leg in front.
Sequence of movements:
Lift our
pelvis to a plank position and hold this
position for seconds. Return to the
starting position. After seconds, repeat
this exercise on the other side.
Tip:
Boost the intensit b bracing our free arm on our hip or extending it above ou.
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