Crivit Pro 287910 Manual De Instrucciones página 21

Hanging leg lifts, bent and straight
(fig. I)
Main muscle group: Stomach muscles
Starting position
1. Stand with your back to the product.
2. Grip both ends of the product from above, as
shown.
3. Cross your feet.
End position
4. Tense your buttock, arm, and stomach muscles.
5. Pull your knees in towards your body and then
stretch your legs upwards. Keep your shoulders
down and keep tensing your stomach muscles.
6. Your arms should be tensed and your legs
should be close to your upper body.
7. Stay in this position for a moment and then
lower your legs to the starting position.
8. Repeat this exercise 10 to 15 times for 3 sets.
Important: Perform the movements
slowly and maintain your body tension
throughout.
Hanging leg lifts to the left and right
(fig. J)
Main muscle group: Stomach muscles
Starting position
1. Stand with your back to the product.
2. Grip both ends of the product from above, as
shown.
3. Cross your feet.
End position
4. Tense your buttock, arm, and stomach muscles.
5. Pull your knees in towards your body and then
tilt your legs alternately to left and right.
Keep your shoulders down and keep tensing
your stomach muscles.
6. Your arms should be tensed and your legs
should be close to your upper body.
7. Repeat this tilting movement 8 to 12 times and
then slowly lower your legs back to the starting
position.
8. Repeat this exercise 3 times.
Important: Perform the movements
slowly and keep your body tension
throughout.
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Hanging 'L'-sit (fig. K)
Main muscle group: Stomach muscles
Starting position
1. Stand with your back to the product.
2. Grip both ends of the product from above, as
shown.
End position
3. Tense your buttock, arm, and stomach muscles.
4. Extend your legs and lift them to a 90 degree
angle in front of you.
5. Move each leg up and down alternately. Keep
your shoulders down and keep tensing your
stomach muscles.
6. Your arms should be tensed and your legs
should be close together.
7. Repeat this alternate lifting of your legs 10 to
15 times and then slowly lower your legs to the
starting position.
8. Repeat the exercise 3 times.
Important: Perform the movements
slowly and keep your body tension
throughout.
Hanging shoulder retractions (fig. L)
Main muscle groups: Back and trapezius muscles
Starting position
1. Grip both ends of the product from above, as
shown.
2. Cross your feet and bend your knees
backwards slightly.
End position
3. Tense your buttock, arm, and stomach muscles.
4. Pull your hanging shoulders backwards. Your
arms should stay outstretched and your upper
body should move only through your shoulders.
5. Your head should be in line with your spine and
should not be overextended.
6. Stay in this position for a moment and then
lower yourself slowly back to the starting
position.
7. Repeat this exercise 10 to 15 times for 3 sets.
Important: Perform the movements
slowly and maintain your body tension
throughout.
GB/IE 21