Skandika Fitness SF-1091 Instructions De Montage page 30

ADVANCED EXERCISE INSTRUCTIONS
K | 05: SHOULDER, TORSO AND ABDOMINAL MUSCLES
Lay on the device laterally with one hand on the
floor and the other hand on the plate. Stretch out
both legs keeping your feet against each other.
Pull up both legs as far as possible. Hold the ten-
sion.
K | 06: CROUCH WITH BANDS
Use the bands to help you keep the balance.
Stand on the device, feet shoulderwide apart.
Keep the back straight and bend your knees and
upper body slowly forward. Hold the tension in
your legs (quadriceps), buttock and back.
Variation: Deeper crouch, shorter bands.
K | 07: LUNGE, THIGHS, BUTTOCKS
Place one foot in the centre of the device. Stretch
the other leg backwards. Hold your back straight
and apply more pressure to the foot in the centre
of the device and keep your leg muscles under
tension. Exercise in a dynamical way: Slowly
move low and high.
K | 08: LOWER BACK, HAMSTRINGS
Lay on a mat with your back and place your feet
on the device with bent legs. Press your buttocks
to the upwards until your back and your buttocks
are in one line. Tense your addominal and buttock
muscles and pull your feet in direction of your but-
tocks.
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