Exercises - Crivit 272039 Instrucciones De Uso

General training planning
Create a training plan according to your needs
with sets of 6-8 exercises.
Observe the following principles:
• One set should comprise approximately
15 repetitions of one exercise.
• Each set can be repeated three times.
• Take a break for 30 seconds between
each set.
• Work with fewer repetitions but greater weights
to build up muscle. Work with more repetitions
but lesser weights for stamina.
• Warm up each group of muscles before each
training session.
• We further recommend stretching after each
training session.

Exercises

Caution: put your hands in the straps
for all exercises in order to prevent un-
controlled movement of the article that
may result in injuries.
Arm, shoulder, and chest muscles
(figure B)
1. Stand up straight holding the product, feet
hip with apart. Grab each bottom end of the
product with your hands.
2. Hold your arms at an angle in front of you.
Make sure that your upper arms are against
your body. This is the starting position.
3. Distribute your weight equally, with your
knees slightly bent. This is the starting posi-
tion.
Caution: Always keep a good grip
of the ends of the article during this
exercise. Otherwise there is a risk of
injury from the uncontrolled movement
of the article.
4. Tighten your abdomen, legs and glutes.
5. Keep your abdomen tight and straighten the
upper body.
6. Draw your shoulder blades toward the spine,
keeping the shoulders down and the head in
extension of the spine.
7. Tighten your arms and keep your elbows
close to your body.
8. Push the ends of the product up and together
so the spring of the product points down.
Briefly maintain this position, then slowly
return to the starting position.
9. Repeat the exercise.
Important: Do straighten your elbows
all the way whilst extending to
continuously maintain muscle tension.
Inner thigh muscles (figure C)
1. Sit on a chair, upper body straight, weight
distributed equally between your feet. Do not
lean against any object.
2. Point the knees slightly outward, keeping
them above the ankles.
3. Hold the product by the ends so the thumbs
point upward and the back of your hands
touch the inside of your thighs.
4. Open your legs beyond your hips and place
the product between your thighs. This is the
starting position.
5. Move the pelvis forward and straighten your
upper body.
6. Keep your abdomen tight.
7. Draw the shoulder blades toward the spine.
8. Hold the ends of the article tightly and press
your knees together so that the spring on the
article is facing upward.
Caution: Always keep a good grip
of the ends of the article during this
exercise. Otherwise there is a risk of
injury from the uncontrolled movement
of the article.
9. Hold this position briefly and slowly return to
the starting position.
10. Repeat the exercise.
Important: Perform the motion slowly
and keep your body tight.
GB/MT 17