Eurotops 06641 Mode D'emploi page 20

EN
Exercises Without Chair
Standing Bicep Curl
Chest Flys
Vary this exercise:
– by pulling your arms upwards.
– by facing towards the bands and pulling your arms backwards.
Prone Kneeling Leg Extensions
You can vary this exercise by stretching the opposite arm out in front of you at the
same time (right leg, left arm or left leg, right arm).
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For this exercise you must attach the handles to the bands.
1. Grab the handles, stand up straight, tense your arms,
keep your body straight.
2. Angle both arms upwards. Tense your whole body as you
do this.
3. Drop your arms back down, loosen up and repeat.
Vary this exercise by pulling your arms up to the sides,
for example.
Attach the foot loops to a fi rmly secured object at shoulder
height.
1. Stand upright, grab the hand loops, with the bands behind
you.
2. Stretch your arms out to the side.
3. Stretch your arms out in front of you. Tense your back,
shoulders, stomach and arms as you do this.
4. Stretch your arms out to the side again, relax and repeat.
Secure the foot loops to your ankles and grab hold of the
handles at the same time.
1. Adopt the all-fours position, stretch out your arms and
place your hands in front of you at shoulder height.
2. Now stretch your right leg straight behind you. Main-
tain this position.
3. Bring your leg forwards again and stretch out your left
leg. Repeat this exercise several times.
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