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2. Take a few steps forward until you have reached an appropriate
angle of resistance.
3. Take one step forward with your right foot and stretch your arms
out to the sides at shoulder height.
End position
4. Tense your arm, buttock and abdominal muscles.
5. Slowly stretch your arms forwards until they meet.
Your arms are at chest height. Maintain body tension during the
forward movement.
6. Return to the starting position.
7. Repeat the exercise 15 times in three sets, and then switch legs.
Important: make sure that your upper body remains straight.
Lateral trunk (Fig. K)
For this exercise use the base plate (1). one expander (7), one clip (8)
and one handle (4). Fasten the expanders to the bottom of the
base plate as described in the section, Fastening expanders to the
base plate (Fig B)".
Connect the handle to the other end of the expander with the
carabiner.
Starting position
1. Stand on the base plate with your feet hip-width apart. Your toes
are pointing forwards and your knees are slightly bent.
2. Grab the handle with one hand hold your arms straight down at
your sides.
End position
3. Tense your buttock, arm and abdominal muscles.
4. Lean your upper body as for to the side as possible. When doing so,
make sure that your head is aligned with your spine
5. Hold this position briefly and then return to the starting position.
6. Repeat the exercise 8 to 12 times in three sets and then switch
sides.
Important: perform the movement slowly and keep your upper body
straight.
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Deltoids (Fig. L)
For this exercise use the base plate (1) two expanders (7), two clips
(8) and two handles (4).Fasten the expanders to the bottom of the
base plate as described in the section Fastening expanders to the base
plate (Fig B)"
Connect the handles to the other end of the expanders with the
carabiners.
Starting position
1. Stand on the base plate with legs slightly bent and feet hip-width
apart, and place equal weight on your feet. Your upper body
is upright.
2. Grab each handle with one hand. The backs of your hands are
facing outwards. Your arms are slightly bent.
End position
3. Tense your abdominal, leg and buttock muscles and pull your arms
to the side up to shoulder height. The backs of your hands are facing
upwards. Your wrist remains straight. Pull your shoulder blades
towards your spine.
Your head is aligned with your spine and your shoulders are lowered.
4. Stay in this position for a moment and then slowly go back to your
starting position.
5. Repeat the exercise 10 to 15 times in three sets.
Important: make sure that your pelvis remains straight. Lift your
arms up only to shoulder height.
Squats (Fig. M)
For this exercise use the base plate (1) ,two expanders (7). two clips
(8) and the gymnastics pole (2).
Fasten the expanders to the bottom of the base plate as described in
the section Fastening expanders to the base plate(Fig B)".
Attach the expanders to the ends of the gymnastics pole with the
carabiners.
Starting position
1. Stand on the base plate with your feet hipwidth apart. Your toes
are pointing forwards and your knees are slightly bent.
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