Crivit 279806 Instrucciones De Uso página 28

3. Rest on your knees and bend your legs
upwards.
4. In the starting position your arms are exten-
ded and your body is elevated.
End position
5. Bend your arms and lower your upper body
in a controlled movement until your upper
arms are parallel to your upper body. Your
elbows are pointing outwards.
6. Push your body up again and return to the
starting position without completely extending
your arms.
7. Repeat the exercise 10-25 times in 3 sets. Pay
particular attention to keeping your body
tensed throughout.
Important: Pay particular attention to
keeping your body tensed throughout.
Body lifts (figure H)
Note: Use the assembled push-up trai-
ners with the flat support surface for
this exercise.
Please remove the curved support
surfaces from the article halves for this
purpose.
Starting position
1. Place the push-up trainers approximately
shoulder-width apart and sit between the
push-up handles.
2. Support yourself on the handles with both
hands. Your legs are extended in front of you.
End position
3. Tense your stomach muscles and press your-
self up with your arms fully extended.
4. Your legs remain extended and form a 90
degree angle to your body.
5. Hold this position briefly.
6. Bend your arms and lower your body back
down.
7. Repeat the exercise 10-25 times in 3 sets.
Important: Pay particular attention to
keeping your body tensed throughout.
Push-up with position change
(figure I)
Note: Use the assembled push-up trai-
ners with the curved support surface for
this exercise.
28 GB/MT
Starting position
1. Place the push-up trainers approximately
shoulder-width apart.
2. Support yourself on the handles with both
hands. Extend your body to form a straight
line.
3. Place your legs close together and tense your
stomach muscles. Only the tips of your toes
are touching the floor.
4. In the starting position your arms are exten-
ded, your body is elevated and your legs are
together.
End position
5. Jump your feet wide apart and back together.
Hold your arms extended and your head as
an extension of your spine.
6. Repeat the exercise 10-25 times in 3 sets.
Important: Pay particular attention to
keeping your body tensed throughout
and avoid hollowing your back.
Single arm side push-up (figure J)
Note: Use the assembled push-up trai-
ners with the curved support surface for
this exercise.
Starting position
1. Place one push-up handle on the floor.
2. On your side, support yourself on the handle
with one hand and tense your stomach mus-
cles. The handle is under your shoulder and
your arm is angled.
3. Support your upper arm on your hip and lay
your upper leg on the lower leg.
4. Lift your upper body and your pelvis slightly.
Your body is extended and forms a line.
End position
5. Lift your body up by extending your arm.
Make sure you do not extend your arm fully.
Your head stays as an extension of your
spine.
6. Hold this position briefly and then lower your
upper body and bend your arm.
7. Repeat the exercise 10-25 times in 3 sets.
Important: Pay particular attention to
keeping your body tensed throughout
and avoid dipping your pelvis.