crane 43030200 Sportmat Instruction Manual
- June 9, 2024
- Crane
Table of Contents
crane 43030200 Sportmat
Practice instructions
Provide relaxation in between exercise series through and forget not breathing in and out regularly. Straighten back with opposite movement
Stretch back with opposite movement
- You are on all fours. stretch extend your left leg and right arm.
- Build body tension through the abdomen and buttocks tightening. Hold the position fixed. Now make the counter move through the right elbow under the body to the left knee.
- Hold the position. Then change back from stretched position.
- Switch sides after 5 reps
Lift pelvic floor
In the back position, place your arms next to you your body. Place your feet shoulder width apart parallel next to each other. Pull the toes slightly up and move your weight to the heels. Now lift the pelvis upwards. Upper body and thighs form one line. Run slow and steady up and down movements out without the buttocks on the mat to put.
Front thigh stretch
In the lateral position, put your head on the mat or you can also support to use. The lower leg is straightened or slightly bent. Tighten stomach and buttocks and grab the upper leg by the ankle and pull it back. Loves this position for at least 10 seconds hold, then switch sides
Lift upper body
- Lie on your stomach and bend your arms in a “U” shape. Now lift your upper body and feet a little up and keep your eyes on the ground.
- Hold the position for about 10 seconds fasten and lower your arms and feet again to fail. A towel under the belly helps to prevent a hollow back
Abdominal exercises
- In a supine position, bend both legs into one 90 degree angle. Support the hands the cervical spine. Til the upper body slowly and without swing up. Hold the position hold for a few seconds. Leave the body then slowly lower again.
- Perform the exercise 3 times with 10 repeats.