Crivit ST-1744 - Manual (Page 37)

37 GB
tip:
•
Most standing exercises become
easier if you place one foot slightly
forward and support some of your
body weight on this foot. an offset
foot position is also more stable.
10. crunches: use this exercise to
strengthen the muscles in your
stomach and buttocks (figure S)
Length of sling trainer: knee height
Starting position:
• Place your feet in the handle loops with your
toes pointing downward.
Note: For a more comfortable foot position,
push the plastic grips in the handles upward.
• Take up the plank position on your hands.
Movement:
• Pull your knees to your chest.
• Return to the starting position.
• Repeat the exercise 15 times.
tip:
•
Keep your body tense and keep a
good body posture.
• Most plank exercises on the floor are
easier if you support yourself on your
lower arms. if you support yourself
on your extended arms and hands,
the exercise becomes more difficult.
11. hip lifts: use this exercise to
strengthen the muscles in your
hips, shoulders, and back
(figure t)
Length of sling trainer: knee height
Starting position:
• Lie on your back with your heels in the handle
loops.
• Hold your arms next to your body with your
palms flat on the floor.
• Tense your trunk muscles before lifting your
pelvis.
Movement:
• Lift your pelvis from the floor by pressing your
heels into the handle loops.
• Lower the pelvis again half way down.
• Repeat the exercise 15 times.
tip:
•
Keep your body tense and keep a
good body posture.
• the more difficult most floor exercises
become, the further you are away
from the attachment point (and vice
versa).
12. Side plank: use this exercise
to strengthen your hips, arms,
and trunk (figure u)
Length of sling trainer: knee height
Starting position:
• Lie on your left hip and support yourself on
your left lower arm, with your toes in the
handle loops under the attachment point.
• Place your upper leg in front of the lower.
Movement:
• Lift your pelvis to a plank position and hold
this for 10 seconds.
• Return to the starting position.
• Repeat 10 times on this arm and then 10 times
on the other.
tip:
•
increase the intensity by resting your
free arm on your hip or lifting it
above you.
cool down
1. use this exercise to stretch your
chest and shoulders (figure V)
Length of sling trainer: medium length
Starting position:
• Stand straight, facing away from the
attachment point, with your feet shoulder-width
apart.
• Take one step forward with your left foot and
extend your arms to the sides at shoulder
height.
• Push your upper body forward until you feel
the stretch in your chest and arms.