Crivit 292889 Instrucciones De Uso página 17

4. Lift your upper body and pull your shoulder
blades into your spine.
5. Hold your shoulders down and your head as
an extension of your spine.
6. Hold the article loosely in front of your chest
with both hands.
End position
7. Tense your leg, stomach, and buttock muscles.
8. Keep your stomach muscles tensed.
9. Tense your arms and pull the article apart at
shoulder height.
10. Always keep the article tense as you let
it spring back in order to guarantee effective
training.
11. Repeat the exercise 10 – 15 times for three
sets.
Important: Keep your stomach tensed
throughout in order to stabilise your
spine.
Strengthening shoulders (figure J)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
2. Insert your feet and hands into the article and
bend your knees slightly.
3. Close your hands into fists. Your palms are
facing outwards and away from you.
4. Bend and tense your arms in a U-shape. Your
elbows stay at shoulder height.
End position
5. Tense your stomach and buttock muscles and
lift your upper body.
6. Extend your arms out to the sides. Only your
lower arms move and your elbows stay slight-
ly bent.
7. Keep your stomach tensed throughout and
your head as an extension of your spine.
8. Pull your shoulder blades into your spine and
keep your shoulders down.
9. Hold this position for a moment and then
return to the starting position.
10. Repeat this exercise 10 – 15 times for three
sets.
Important: Do not extend your elbows
fully during the stretching movement
in order to keep muscle tension throug-
hout.
Strengthening stomach muscles
(figure K)
Starting position
1. Sit upright and insert your feet and hands
into the article. Your legs are extended and
your knees slightly bent.
2. Close your hands into fists. Your palms are
facing you.
3. Hold your arms at a 90° angle and your
elbows close to your body.
End position
4. Tense your stomach and buttock muscles.
5. Lift your upper body and pull your shoulder
blades into your spine.
6. Move your upper body back to the ground
and pull your hands to the sides of your head
at the same time.
7. Hold your shoulders down and your head as
an extension of your spine.
8. Hold this position for a moment and then
slowly return to the starting position.
9. Repeat this exercise 10 – 15 times for three
sets.
Important: Keep your stomach tensed
throughout to stabilise your spine.
High arm stretch (figure L)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
2. Insert your feet and hands into the article so
that it is behind you.
3. Bend your knees slightly and close your
hands into fists. The back of your hand is
facing backwards.
4. Angle and tense your arms. Your elbows stay
at shoulder height.
End position
5. Tense your stomach and buttock muscles and
lift your upper body.
6. Extend your arms upwards out to the sides.
Your elbows stay slightly bent.
7. Keep your stomach tensed throughout and
your head as an extension of your spine.
8. Pull your shoulder blades into your spine and
keep your shoulders down.
9. Hold this position for a moment and then
return to the starting position.
GB/IE 17