Skandika Fitness SF-1091 Instructions De Montage page 31

ADVANCED EXERCISE INSTRUCTIONS
K | 09: SIDEREST, TRANSVERSE AB MUSCLE, TORSO
Rest on arm on the device, stretch your legs and
press the torso upwards. Now raise the other arm
and keep the tension. Arms and shoulders should
be aligned, never let the upper body sag.
K | 10: FRONT SHOULDER
Position yourself in front of the device and place
on foot on the plate. Adjust the bands in that way,
that the elbows are in the height of the shoulders
with slightly bent arms. Keep wrists straight and
pull up the bands.
Variation: Use longer bands and move your arms
higher than the shoulders.
K | 11: BACK
Stand on the plate, bend your upper body to the
front and tense the abdominal muscles. Hold the
grips of the bands in that way, that your thumbs
are pointing outwards. Now move your elbows up-
wards.
Variation: Bend your upper body more to the front
(until you almost reach a horizontal position) and
move your elbows upwards.
K | 12: PECTORAL GIRDLE
Position yourself in front of the device, bend your
upper body to the front and and grasp the bands
overcross. Keep back straight and pull the bands
to the left and right side. Keep the tension in your
abdominal muscles. You may use some pressu-
re on the device with your feet, so that it cannot
move towards you.
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