Eurotops 06641 Mode D'emploi page 19

Exercises With Chair
Bicep Curls
You can vary this exercise in a variety of ways by pulling your arms more to the
side, pulling them over your head or pulling your arms alternately to the side at the
front and twisting your upper body slightly as you do this etc.
Lower Abs - Leg Lifts
For this exercise you must attach the foot loops to the bands.
1. Tie the foot loops around your ankles, sit upright on the chair.
2. Pull one foot up, keep your leg at an angle of 90°. Keep your back straight, brace your
stomach and leg.
3. Set your leg down again and repeat with your left leg.
You can perform this exercise both sitting and standing.
Donkey Kick Back
For this exercise you must attach the foot loops to the bands.
1. Tie the foot loops around your ankles, support yourself with your arms on the seat of
the chair, slightly bend one foot.
2. Stretch the bent foot out behind you. Keep your back straight, brace your stomach
and legs.
3. Raise again slightly and repeat.
4. Repeat the exercise with the other leg.
Rear Deltoid Raise
For this exercise you must attach the handles to the bands.
1. Sit down straight, grab the handles, tense your arms, keep your back straight.
2. Pull both arms up straight at the sides until they are at shoulder height. Tense your
stomach and keep your feet straight as you do this.
3. Drop your arms back down, loosen up and repeat.
You can vary this exercise with different seated positions or attempt to perform it
standing.
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For this exercise you must attach the handles to the bands.
1. Sit upright on the chair, place the handles in your hands.
2. Pull your arms up at the front until they are fully angled.
Keep your back straight as you do this.
3. Loosen up again and repeat.
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