Tabla de contenido
Publicidad
Idiomas disponibles
Idiomas disponibles
8.7 EXERCISES
We recommend 3 rounds, repeating each exercise about 6 to 10 times.
However, never overexert yourself!
You can vary many exercises by turning the palms the other way. Please note, however, that the
amount of force required for the respective exercise can change significantly.
In any case, keep the wrists horizontal and always hold the handles firmly.
1)
Bend arms and perform
stepping.
•
Hold the handles with the
back of the hand facing
down. Bend arms at hip
level.
•
Raise one hand to the
shoulder. At the same
time, press the foot down
on the other side.
•
Lower the hand evenly and
bring the foot back up.
•
Repeat the movement
alternately.
3)
Lift arms and perform
stepping.
•
Hold the handles with
the back of the hand
facing upwards at hip
level.
•
Press elbow to the side
of the upper body.
•
Raise one arm stretched
in front of the body.
•
At the same time, press
the foot down on the
other side.
•
Repeat the movement
alternately.
2)
Training shoulder area
(without stepping)
•
Hold the handles with
the back of the hand
facing upwards at hip
level.
•
Pull one hand up to the
chin. Keep the back
of the hand facing
upwards.
•
Move the other hand
downwards at the same
time.
•
Repeat the movement
alternately.
4)
Training back,
shoulder, chest
•
Hold the handles
with the back of
the hand facing
upwards at hip
level.
•
Start stepping.
•
Raise left
and right arm
simultaneously
outstretched to
shoulder height
•
Lower the arms
evenly again.
•
Repeat the
movement.
EN
DE
25
Publicidad
Tabla de contenido
Solución de problemas
