Crivit RESISTANCE BANDS WITH PULLEY, Инструкция по эксплуатации

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Important: Make sure you keep your
body tensed and retain good posture.
Most floor exercises become more
difficult the further away you are from
the attachment point (and vice versa).
Side plank (figure L)
Length of suspension trainer: knee height
With or without pulley
Starting position:
1. Lie on your left hip and support yourself on
your lower left arm with your toes in the foot
loops under the attachment point.
2. Your legs are offset with the upper leg in front.
End position:
3. Tense your buttock and stomach muscles.
4. Lift your pelvis into a plank position and hold
for 10 seconds.
5. Return to the starting position.
6. Repeat the exercise 10 times on each side.
Important: Increase the intensity by
supporting your free arm on your hip or
extending it upwards.
Cycling in a press-up position
(figure M)
Length of suspension trainer: knee height
With pulley
Starting position:
1. Position your feet in the foot loops with your
toes pointing to the floor.
2. Take up a plank position with your arms
extended.
3. Pull one knee into your chest and extend the
other straight out behind you.
End position:
4. Tense your arm, stomach, and buttock
muscles.
5. Carry out circular movements by alternately
pulling one leg towards your chest and
extending the other straight out backwards.
6. Keep your upper body tensed and try to lift
the extended leg to buttock height.
7. Repeat the exercise 20 times.
Important: Keep your body tensed and
your posture straight.
To reduce the difficulty of the exercise
you can support yourself on the floor
on your lower arms. This exercise
strengthens your stomach and buttock
muscles.
One-sided press-ups (figure N)
Length of the suspension trainer: knee height
With pulley
Starting position:
1. Stand up straight facing away from the
attachment point.
2. Stand with your feet hip-width apart and hold
both handles with your arms extended.
3. Shift your weight forwards until you are at a
reasonable angle of resistance. Only the balls
of your feet are in contact with the floor.
End position:
4. Tense your arm, stomach, and buttock
muscles.
5. Pull one arm in to your body at an angle of
90 degrees, keeping your straight posture.
6. Return to the starting position by extending
your bent arm again.
7. Carry out the exercise 10 times on each side.
8. Repeat the exercise with the other arm.
Important: Please ensure that you keep
your whole body straight. This exercise
strengthens the muscles in your chest,
shoulders, and torso.
Arm press (figure O)
Length of suspension trainer: medium
With pulley
Starting position:
1. Stand up straight, facing away from the
attachment point.
2. Stand with your feet hip-width apart and hold
both handles with your arms extended.
3. Shift your weight forwards until you are at a
reasonable resistance angle.
End position:
4. Tense your arm, stomach, and buttock
muscles.
5. Pull your left arm into a 90-degree angle to
your body while simultaneously extending
your right arm further forwards.
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