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EXERCISE SUGGESTIONS
Exercised muscles:
•
Thigh muscles, gluteus maximus
Board settings:
• Align the handles to the outside, connect 65 cm fitness bands with handles and fix them to the
board
Movement essentials:
•
Grasp the handles with both hands in front of the body at shoulder level
•
Bend your knees and bring your buttocks back and down as if you were sitting on a chair.
•
Slowly stretch back to the starting position
•
Make sure that the torso, neck, head and upper body remain upright
011 SQUAT
Exercised muscles:
•
Biceps, forearm muscles
Board settings:
• Align the handles to the outside, connect 65 cm fitness bands with handles and fix them to the
board
Movement essentials:
• Kneel on one leg and grasp the fitness band by the handle
•
Bend the elbows upwards to the maximum
•
The elbow itself remains continuously in the starting position. The same applies to the upper arm,
which remains almost motionless
•
Then slowly lower the forearm back to the starting position
012 BIZEPS CURLS ON KNEES
