Manual Ergo-fit IvoTrainer 2019 (page 32 of 48) (English)

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Workout

From this position, perform the next lunge in a flowing movement by coming back

on the leg in an upright position and thereby initiating movement with the new swing

leg.

⊗ Shock run: The basic movements are the hot steps. The swing leg is guided

forward with the knee joint extended and initiates the forward movement. The

movement is performed at maximum speed so that a maximum flight phase is

achieved. During this flight phase, the tips of the toes are also pulled up (active

footrest).

⊗ Backward running: Some exercises can also be performed backwards, which also

trains both cognitive and motor skills.

⊗ Multi-Training: for example, hold a training ball with extended arms to simultaneously

train upper body muscles.

Skipping Sprint Run Multi-Training

5.2.2 Sideways Run

The „sideways run“ also promotes endurance and coordination. Get into the starting position

where you are facing the device sideways. Spread the legs apart in lateral shoulder-width

steps, the knee joints should remain stretched as far as possible. Then pull the swing leg to

the standing leg. Repeat this step combination to move sideways.

Exercise examples:

⊗ Squat steps: perform a lunge, larger than shoulder width, to the side and move the

body weight to the new standing leg downwards (squat) and back into the upright

position. Then pull the swing leg to the standing leg. Make sure that the knee angle

in the deep squat does not fall below a 90° angle.

⊗ Replacement steps: Run sideways and cross the legs alternately in front of and

behind the body, holding the arms sideways, shoulder height, stretched out. The

movement of the swinging leg originates only from the hip, the upper body should

not turn with it.

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Ergo-fit IvoTrainer 2019 Manual

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