24
EN
2.
BALANCED SQUAT
MUSCLES: allows good overall leg strength and stability.
SETTING: Medium length
BEGIN:
• Start facing Multitrainer, hold the handle for light neutral grip.
• Lift one leg off the floor, keep the stability and transfer the weight of the body in
the middle of the foot
3.
LIFTING THE PAN
MUSCLES: Isolates hamstring for the growth of balance and leg strength.
Strengthen buttocks.
SETTING: Set the lowest point of the foot holder in about
30 cm from the ground.
BEGIN:
• Put both feet into the holder and lift your buttocks off
the ground
• Pull the foot tips and hold balance
• Keep feet in width of the pelvis during exercise
4.
STRENGTHENING BUTTOCKS
MUSCLES: activates the extensors of the back and
abdomen to build stability and strength in the back and
pelvis.
SETTING: Set the Multitrainer so that the lowest point of
the foot holder was 30 cm from the ground.
BEGIN:
• Put both feet into the holder and lift your buttocks off the ground
• Keep your legs bent and hold stability
