The most important basic exercises with the sling trainer
Execution: Make sure you perform the exercises exactly. This is more important than the number of repetitions or the level of difficulty. The amount of force exerted should be the same on the left and right. After a few training sessions with the sling trainer, you will get used to the execution.
Training duration: Plan 30 to 45 minutes for a full-body workout or specifically train certain muscle groups. You need about 2-5 minutes for each exercise. Depending on the intensity, do 2-3 sets of 8-15 repetitions each. Rest for 10-20 seconds between sets.
biceps training
Movement sequence: Stand with your feet shoulder-width apart, palms grasping the handles and facing upwards. Stretch your arms forwards with a slight bend, tilt your body straight back and maintain body tension. Pull your upper body up evenly and bend your arms. Keep your elbows at shoulder height, arms parallel. Palms facing your face. Slowly stretch forwards again and repeat.
What you should pay attention to: The center of the movement is in the elbows. Bend as much as possible. When standing upright, do not make it easier by pulling your pelvis forward!
triceps training
Movement sequence: Stand with your feet shoulder-width apart, palms grasping the handles and facing downwards. Stretch your arms forward, bend your body forwards and keep your body tense. The movement is made in the elbows. The upper arms remain at shoulder height. Slowly stretch forwards again and repeat.
What you should pay attention to: The center of the movement is in the elbows. Shoulders and upper body remain still, arms parallel. When pushing up, do not push your pelvis backwards!
deltoid muscle training
Movement sequence: Stand with your feet shoulder-width apart, palms grasping the handles and facing each other. Stretch your arms forwards at shoulder height, slightly bent, and bend your body straight back. Slowly pull your arms to the side, keeping them stretched. Slowly bring them forwards again and repeat.
What you should pay attention to: The center of the movement is in the shoulders. The arms remain slightly bent.
chest muscle training
Movement sequence: Stand with your feet hip-width apart, arms stretched forward at shoulder height. Tilt your body straight forward, keeping your body tense. Slowly bend your arms and tilt your upper body downwards. Slowly return to the starting position and repeat.
What you should pay attention to: The center of the movement is in the arms. The body remains straight and tense.
back muscle training
Movement sequence: Stand with your feet shoulder-width apart and hold one handle each. The palms of your hands face each other. Stretch your arms forward at shoulder height, slightly bent, and bend your body straight back. Pull the handles towards you, bending your arms. Slowly stretch them forward again and repeat.
What you should pay attention to: The elbows stay close to the body. The entire body is tense and straight.
abdominal training
Movement sequence: Hang your feet in the loops. Support yourself with your forearms on the floor, shoulder-width apart. Legs stretched, keep body tension and lift your buttocks slightly. Pull your knees towards your chest and then bring them back again.
What you should pay attention to: Adjust the length of your sling trainer so that your toes are at least 5 cm above the ground.
Lateral back / abdomen
Movement sequence: Hang both feet in the loops. Lie on your side on the floor and support yourself with your forearm. Move your hips upwards and keep your body horizontal. Move your hips slowly up and down.
What you should pay attention to: The center of the movement is in the torso and hip area.
thigh training
Movement sequence: Stand on the leg you want to train, with your palms grasping the handles. Tense your upper body and lean slightly backwards. Stretch the other leg horizontally forwards and bend your knees.
What you should pay attention to: The center of the movement is in the knee of the leg to be trained.
buttocks training
Movement sequence: Stand on one leg. Put the foot straps together, hook the other leg in and pull it forward. Bend your knees, keeping the heel of your standing leg on the floor.
What you should pay attention to: The center of the movement is in the buttocks and the knee of the standing leg.