The most important basic exercises with the sling trainer

Execution: Pay attention to precise execution of the exercises. This is more important than the number of repetitions or the difficulty level. The effort should be equal on the left and right. After a few training sessions with the sling trainer, you'll get used to the execution.

Workout duration: Plan 30 to 45 minutes for a full-body workout or target specific muscle groups. Each exercise will take approximately 2 to 5 minutes. Depending on the intensity, do 2 to 3 sets of 8 to 15 repetitions each. Rest 10 to 20 seconds between sets.

Biceps training

Movement sequence: Stand with your feet shoulder-width apart, palms grasping the handles and facing upward. Stretch your arms forward with a slight bend, leaning your body straight back and maintaining core 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 forward again and repeat.

What you should pay attention to: The center of movement is in the elbows. Bend as far as you can. When straightening up, don't simplify the movement by pulling your pelvis forward!

Triceps training

Movement: Stand with your feet shoulder-width apart, palms grasping the handles and facing down. Extend your arms forward, leaning forward and maintaining core tension. The movement occurs through the elbows. Keep your upper arms at shoulder height. Slowly extend forward again and repeat.

What you should pay attention to: The center of movement is at the elbows. Keep your shoulders and upper body still, and your arms parallel. Don't push your pelvis backward when pushing up!

Deltoid muscle training

Movement: Stand with your feet shoulder-width apart, palms grasping the handles and facing each other. Extend your arms forward at shoulder height, slightly bent, and lean your body straight back. Slowly pull your arms out to the sides, keeping them straight. Slowly bring them back forward 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 extended forward at shoulder height. Lean your body straight forward, maintaining core tension. Slowly bend your arms and tilt your torso downward. 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: Stand with your feet shoulder-width apart and hold a handle each. Palms facing each other. Extend your arms forward at shoulder height, slightly bent, and lean your body straight back. Pull the handles toward you, bending your arms. Slowly extend them forward again and repeat.

What you should pay attention to: Keep your elbows close to your body. Your entire body is tense and straight.

Abdominal training

Movement sequence: Hook your feet into the loops. Support yourself with your forearms shoulder-width apart on the floor. Keep your legs straight, maintain core tension, and lift your buttocks slightly. Pull your knees toward your chest and then bring them back down.

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: Hook both feet into the loops. Lie sideways on the floor and support yourself with your forearm. Raise your hips, keeping your body horizontal. Slowly move your hips up and down.

What you should pay attention to: The center of movement is in the torso and hip area.

Thigh training

Movement sequence: Stand on the leg you're training, palms grasping the handles. Tense your upper body and lean back slightly. Extend the other leg horizontally forward and bend into a squat.

What you should pay attention to: The center of the movement is in the knee of the leg you are training.

Buttock training

Movement: Stand on one leg. Bring the foot straps together, hook the other leg through, and pull it forward. Bend into a squat, 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.