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ENGLISH
5. NOTES ON TRAINING
TRAINING
12. Chest press:
This exercise strengthens your chest, shoulder and buttocks muscles
(Ill. 16).
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Suspension trainer length:
Long
Starting position:
Stand up straight. Face away from the
attachment point. Extend your arms to
the front and take a few steps back until
you reach a suitable angle of resistance.
Hold your arms high enough that the
cords do not rub against your arms.
Sequence of movements:
Move your torso downward like when
doing a push up. Return to the starting position. Repeat this exercise 10 times.
Tip:
This exercise is more difficult the steeper the angle of your body is. Place your feet
closer to the attachment point to increase the difficulty level (and vice versa).
13. Deltoid pull up:
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Suspension trainer length:
Medium
Starting position:
Stand up straight,
facing the attachment point. Your feet are
slightly more than a shoulder width apart.
Take a few steps forward until you reach
a suitable angle of resistance. Lean back
and extend your arms to the front.
Sequence of movements:
Slowly pull
yourself up by extending your arms to
the side. Then slowly lean back to the
previous position. Do not let yourself fall! Control your movement! Repeat this exercise
10 times.
Tip:
Maintain body tension throughout the exercise and do not use any momentum.
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