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Exercise 1a – d Raise the upper body
Starting position: Adjust the length of your upper leg so that your
upper legs lie just below the pelvic bone and the upper part of
your body can still be freely moved. Place your feet on the bottom
tubes. Grip the handles and secure your legs by means of the leg
pads.
Performing the movements: The following 4 exercise variations (a
– d) represent the back exercises in the sequence of their loading
intensity (arm position).
Beginners and people with hesitant movements may grip the
handles to support their movement. The more advanced should
place their hands on the neck or in the over-head position during
training. Slowly bend your upper body forward out of the oblique
position until the shown end (fig. 1c) position is reached. Then
straighten your upper body again until the body is stretched, but
do not strain. The vertebral column forms one line with the leg
axis. Keep your back straight throughout these movements.
Action on: Back extensor, gluteal and back of the upper leg mu-
scles.
fig. 1a
fig. 1b
fig. 1c
fig. 1d
Exercise Description
GB
