Assembly Notes; General Training Notes; Warming Up; Suggested Exercises - Crivit 292889 Instrucciones De Uso

Discontinue use of the expander if it develops
porous areas or displays blisters.
• Due to the deterioration of the materials, the
expander should be replaced after 3 years.

Assembly notes

The multifunctional expander can be used with
four or with two loops.
If you use the multifunctional expander with four
loops, always ensure that the central section is
attached firmly in place.
The plug-in mechanism must produce an audible
'CLICK' when joined.
To use the multifunctional expander
with two loops
Proceed as follows to remove two loops:
1. Hold the central section with two hands.
2. Your right thumb is on the top hook and your
right middle finger on the bottom hook
(figure A).
3. Simultaneously push the hook to the left with
your thumb (figure B) and pull the hook with
your index finger to the right (figure C).
Both hooks will be released.
4. Separate the plug-in mechanism on the
central section (figure D).

General training notes

Training procedure
• Wear comfortable sports clothing and shoes.
• Warm up before each training session and
end the training gradually.
• Take sufficiently long breaks between the
exercises and drink enough fluids.
• As a beginner you must never train with too
much intensity. Slowly increase the training
intensity.
• Carry out all the exercises steadily without too
much speed or jerky movements.
• Make sure you breathe at a steady rate.
Breathe out with effort and in upon recovery.
• Make sure you keep a correct posture while
carrying out the exercises.

Warming up

Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose.
Repeat these exercises 2 to 3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don't forget to continue
breathing steadily throughout!

Suggested exercises

Some of many exercises are described below.
Strengthening the upper arms
(figure E)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
2. Insert your hands and feet into the article and
bend your knees slightly.
3. Hold your hands with your palms facing
upwards and close your hands into fists.
End position
4. Tense your stomach and buttock muscles and
hold your upper body upright.
5. Tense your arms and bend your elbows.
Only your lower arms move towards your
upper arms and your elbows stay close to
your body.
6. Keep your stomach muscles tensed throughout
and your head as an extension of your spine.
7. Pull your shoulder blades into your spine and
keep your shoulders down.
8. Hold this position for a moment and then
extend your elbows into the starting position.
GB/IE 15