Crivit ST-1744 - Manual (Page 26)

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starting position:
• Stand up straight, facing the attachment point.
Place your feet slightly more than shoulder-
width apart with your elbows bent.
Movement:
• Squat sideways using one leg.
• Stretch out the other leg and your arms.
• Hold this position for 5 seconds and then
return to the starting position by pushing your
hips back to the centre, helping a little with
your arms.
• Repeat the exercise with the other leg.
• Carry out the exercise 10 times with each leg.
tip:
•
Keep your body extended and keep
your stomach muscles tense.
3. leg curls: use this exercise to
strengthen your hip, thigh, and
trunk muscles (figure l)
Length of sling trainer: knee height
starting position:
• Lie down facing upward and place your heels
in the handle loops.
Note: For a more comfortable foot position
in the handle loops push the plastic grips in
the handles upward.
• Your arms should be by your sides.
Movement:
• Pull your heels up to your pelvis.
• Slowly return to the starting position.
• Repeat the exercise 10 times.
tip:
•
press your heels hard into the handle
loops during the entire movement.
•
increase the intensity by lifting your
pelvis during the exercise.
4. rowing: use this exercise to
strengthen your back, trunk, and
arm muscles (figure M)
Length of sling trainer: short
starting position:
• Stand up straight, facing the attachment point.
Place your feet shoulder-width apart.
• Hold both handle loops with your arms at full
extension.
• Lean back and then move forward until you
are at a reasonable resistance angle.
Movement:
• Pull your upper body forward while tensing
your back muscles.
• Your elbows should be at a 90° angle to your
body.
• Return to the starting position.
• Repeat the exercise 10 times.
tip:
•
While pulling yourself forward, press
your shoulder blades together.
• Most exercises become more difficult
in a standing position where your
base is smaller. the exercise is easiest
with straddled legs. if you stand with
your feet together then it becomes
more difficult and it is most difficult
standing on one leg.
5. Chest press: use this exercise to
strengthen your chest, shoulders,
and trunk muscles (figure n)
Length of sling trainer: long
starting position:
• Stand up straight, facing away from the
attachment point.
• Stretch your arms out forward and taken
a few steps backward until you are at a
reasonable resistance angle.
• Hold your arms high enough that the bands
do not rub on your arms.
Movement:
• Move your upper body downward as if doing
a push up.
• Return to the starting position.
• Repeat the exercise 10 times.
tip:
•
this exercise becomes increasingly
difficult as the angle of your body
becomes steeper. place your feet
closer to the attachment point to
increase the difficulty (and vice
versa).