1. Setup:
- Attach your suspension trainer securely to an overhead anchor point. Make sure the straps are even and at an appropriate length to allow for body weight support.
2. Starting Position:
- Stand facing away from the anchor point of the suspension trainer.
- Grab the handles of the suspension trainer with both hands, palms facing each other.
- Walk your feet forward until your body is in a straight line from head to heels, keeping tension in the straps.
3. Body Positioning:
- Keep your feet shoulder-width apart and your toes pointed down.
- Engage your core muscles to stabilize your body; this will help prevent sagging at the hips or arching at the back.
4. Movement:
- Inhale and slowly lower your body towards the ground by bending your elbows and allowing your chest to move towards your hands. Keep your body in a straight line throughout.
- Stop when your chest is just above the floor or as low as you can go without losing your form.
5. Returning to Start:
- Exhale and press through your hands, straightening your arms to return to the starting position. Maintain a straight body line and engaged core.
6. Repetitions:
- Repeat this movement for the desired number of repetitions, typically 8-12 for beginners.
- Ensure to take breaks as needed to maintain proper form.
7. Common Mistakes to Avoid:
- Avoid letting your hips sag or lifting them too high; keep your body in a straight line.
- Don’t hold your breath; keep a steady breathing pattern throughout the exercise.
8. Cool Down:
- After completing your sets, gently stretch your shoulders, back, and arms to cool down and aid recovery.
