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5. NOTES ON TRAINING
SUGGESTED LENGTH OF
SUSPENSION TRAINER
Adjust the length of the suspension trainer for each
exercise as described below:
• Short
Shorten the suspension trainer as far as possible.
• Medium
Set the suspension trainer to medium length.
• Knee height
Adjust the length so that the handles are just below
your knees.
• Long
Extend the straps of the suspension trainer all the
way so that the handles are approx. 7 cm above the
ground/floor.
With the suspension trainer Evolution, the hand straps are connected loosely via the
cord and the ball bearing deflection roller. Your own body weight serves as training
resistance.
For example, see training exercises 1-7.
You can fasten the deflection roller using a hook. You can then use the suspension
trainer Evolution like a normal suspension trainer.
For example, see training exercises 8-23.
The following exercises are only a selection. You can find more exercises in relevant
literature.
• Wear comfortable sportswear and nonslip athletic shoes.
• Always warm up well before training.
• Adhere to the steps provided here and do not overexert yourself.
• Take breaks of appropriate length between exercises and drink enough fluids.
• Do not train when you are sick or feel unwell.
• Pregnant women should obtain approval from a physician before training.
• Always make sure you have a straight body axis and good body tension.
• Wherever possible, have an experienced physical therapist, trainer or PE instructor
demonstrate how to correctly do each exercise the first time.
WARMING UP AND STRETCHING
Always take enough time to warm up and cool down before and after training.
BELOW WE DEMONSTRATE A FEW SIMPLE WARM-UP/COOL-DOWN EXERCISES.
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