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 difficulty level. The effort should be equal on both sides. 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 train specific muscle groups. Each exercise takes about 2 – 5 minutes. Depending on intensity, do 2 – 3 sets of 8 – 15 repetitions each. Take 10 – 20 seconds rest between sets.
Biceps training
Movement sequence: Stand shoulder-width apart, palms grasp the handles and face up. Stretch arms forward slightly bent, lean the body straight backward and maintain core tension. Pull the upper body up evenly and bend the arms. Elbows remain at shoulder height, arms parallel. Palms face the face. Slowly stretch forward again and repeat.
What you should pay attention to: The center of the movement is in the elbows. Bend maximally. Do not simplify by pushing the pelvis forward when straightening up!
Triceps training
Movement sequence: Stand shoulder-width apart, palms grasp the handles and face down. Stretch arms forward, lean the body forward and maintain core tension. The movement occurs in the elbows. Upper arms remain at shoulder height. Slowly stretch forward 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. Do not push the pelvis backward when pressing up!
Deltoid muscle training
Movement sequence: Stand shoulder-width apart, palms grasp the handles and face each other. Stretch arms forward at shoulder height, slightly bent, lean the body straight backward. Slowly pull the arms to the side while keeping them straight. Slowly bring them forward 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 hip-width apart, stretch your arms forward at shoulder height. Lean your body straight forward, maintaining tension. Slowly bend your arms and lean your upper body downward. Slowly return to the starting position and repeat.
What to focus on: The center of the movement is in the arms. The body remains straight and tense.
Back Muscle Training
Movement sequence: Stand shoulder-width apart and hold one handle in each hand. Palms facing each other. Stretch your arms slightly bent at shoulder height forward and lean your body straight backward. Pull the handles toward you, bending your arms. Slowly stretch forward again and repeat.
What to focus on: Keep your elbows close to your body. The entire body is tense and straight.
Abdominal Training
Movement sequence: Hook your feet into the loops. Support yourself shoulder-width apart on your forearms on the floor. Keep your legs straight, maintain body tension, and lift your glutes slightly. Pull your knees toward your chest and then back out.
What to focus on: Adjust the length of your sling trainer so that your toes are at least 5 cm above the ground.
Side Back / Abs
Movement sequence: Hook both feet into the loops. Lie on your side on the floor and support yourself with your forearm. Move your hips upward and keep your body horizontal. Slowly move your hips up and down.
What to focus on: The center of the movement is in the torso and hip area.
Thigh Training
Movement sequence: Stand on the leg being trained, palms gripping the handles. Tighten your upper body and lean slightly backward. Stretch the other leg horizontally forward and go into a squat.
What to focus on: The center of the movement is in the knee of the leg being trained.
Glute Training
Movement sequence: Stand on one leg. Bring the foot loops together, hook the other leg in, and pull it forward. Go into a squat, keeping the heel of the standing leg on the ground.
What to focus on: The center of the movement is in the glutes and the knee of the standing leg.
