Crivit 434742 2304 Instrucciones De Uso página 22

6. Pull your shoulder blades towards your spine
and keep your shoulders lowered.
7. Stay in this position for a moment and then
slowly go back to your starting position.
8. Repeat the exercise 10 to 15 times in three
sets. Then perform the exercise with the other
leg towards the other side.
Important: perform the exercise slowly
and keep your pelvis straight.
Biceps (Fig. I)
Muscles targeted: biceps
Use the foam grips (2) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section "Securing the fitness
band".
Routine
1. Stand upright, facing the door.
2. Your feet are hip-width apart and your body
is stretched.
Note: make sure that you are about an arm's
length away from the door.
3. Grab one foam grip with each hand and
keep your arms stretched downward at your
sides.
4. Tense your arm muscles.
5. Pull the fitness band upwards by bending
your arms and simultaneously moving your
forearms upwards. Your upper arms remain in
the starting position.
6. Return to the starting position.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: make sure that your upper
body is upright, your shoulder blades
are pulled downwards, and your upper
arms remain parallel to your body.
Legs out (fig. J)
Muscles targeted: lateral upper thigh and lateral
lower thigh
Use the foot straps (3) for this exercise. Secure
the fitness band to the bottom of the door as de-
scribed in the section "Securing the fitness band".
Routine
1. Fasten one foot strap to your left leg and
secure both carabiners of the selected fitness
band to the eyelet of the foot strap.
22 GB/IE
2. Stand with your side to the door, so that your
right leg is closer to the door than your left
leg.
Note: the fitness band should be straightly
outstretched and go past your right leg.
3. Shift your weight to your right leg.
4. Tense your abdominal and buttock muscles.
5. Slowly move your left leg outwards to the side
with the fitness band. Make sure that your
upper body and leg remain straight.
6. Return your left leg to the starting position.
7. Repeat the exercise 10 to 12 times and then
switch sides.
Important: make sure that your upper
body is upright and the movement is
performed from your hip joint.
Hip stretch (Fig. K)
Muscles targeted: gluteal muscles, rear upper
thigh and rear lower thigh muscles
Use the foam grips (2) for this exercise.
Routine
1. Get down on all fours.
2. Place the fitness band around the middle of
one of your gym shoes.
Note: always place the fitness band around
the middle of your gym shoe so that it does not
slip off.
3. Tense your arm, abdominal and buttock
muscles.
4. Slowly stretch your leg with the fitness band
backwards so that your leg forms a line with
your back.
5. Slowly return your leg to the starting position.
6. Repeat the exercise 10 to 15 times per side in
three sets.
Important: maintain bodily tension.
Arms (Fig. L)
Muscles targeted: biceps
Use one foam grip (2) for this exercise. Secure
the fitness band to the side of the door as
described in the section "Securing the fitness
band". Secure all carabiners at the ends of the
fitness band to one single foam grip.
Routine
1. Grab the foam grip with your right hand.