Gert Kölbel's 6 Exercise Female Routine
Follow the instructions on the Exercise Wallchart before starting your training programme.
1. Back, Shoulder Blades & Upper Arms:
• Standing or kneeling lift the ISOKINATOR high above the head
• Hold in a wrist grip – hands level
• Create a powerblock
• Make a slow pendular movement bending over from the waist as far as possible to the left then over to the right in a continuous action
• Repeat 15 times
2. Blades & Shoulders:
• Stand and lift ISOKINATOR level with the shoulders
• Hold in a wrist lock – arms level
• Create a powerblock
• Circle the arms around the upper body 15 times to the left and 15 times to the right
• Laying on your back take ISOKINATOR in a foot hold
• Raise your legs from the floor, slightly bending the knees
• Keep your arms fixed to the floor
• Create a powerblock
• Make large circles with the feet 15 times to the left and15 times to the right
• Do not put your feet on the floor during this exercise
4. Bust Tightening:
• Stand and lift ISOKINATOR level with the shoulders, left arm above the right
• Hold in a hand grip and lean forward bending the left knee
• Create a powerblock
• Lift your arms up and down as far as possible 15 times in acontinuous arc movement
• Repeat the exercise 15 times
5. Bust & Chest Muscles:
• Standing hold ISOKINATOR in a cross grip
• Stretch the arms out in front of your body at shoulder level
• Slightly bend both arms and raise high above the head
• Create a powerblock
• Lower arms past the hips then raise arms up above the head
• Exhale on the lowering your arms, inhale on raising arms
• Repeat 15 times
6. Thighs, Abdomen & Buttocks:
• Laying on your back hold ISOKINATOR in a wrist lock, arms straight out
• Raise your legs from the floor and bend your knees
• Raise your upper body keeping your head and shoulders off the floor
• Create a powerblock
• Move the exerciser to the left and to the right touching the floor at each end point.
• Repeat 15 times
Check out another 20 ADVANCED exercise routines for you to try - see Training Manual & Wallcharts
ISOKINATOR ... build the body of your Life!
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