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NOTES ON USE
Before each workout, warm up sufficiently to prepare your body for the upcoming exercise. Make sure
you do the exercises correctly and in a controlled manner.
The number of repetitions you should do depends on your fitness level and goals. If necessary, seek
advice from qualified professionals regarding a training plan. Allow sufficient time for recovery.
If you feel nauseous, dizzy or unwell when exercising, stop exercising immediately and contact a doctor
or therapist.
Please also note the other safety instructions in these instructions.
EXERCISES
12
Sport-Tec GmbH ∙ Physio & Fitness ∙ www.sport-tec.de
Step-up with High Knee
Put your right foot on the box. Push yourself up
until your right leg is straight. Pull your left knee
up. Then go to the starting position and repeat
the exercise. During the entire exercise, make
sure that you keep your back straight and that you
don't turn sideways.
Intensify the exercise by using dumbbells.
Triceps Dip
Sit on the edge of the box. Position your hands
next to your hips. Support yourself on the heels
of your hands and lift your buttocks up slightly.
Put your feet forward a bit so that your buttocks
slide forward and are in the air. Bend your elbows
until your upper arms and forearms are at right
angles. Your buttocks will sink towards the floor.
Extend your arms again and your buttocks will lift
up. During the exercise, make sure that your el-
bows stay parallel to each other and are not point-
ing outwards.
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