Crivit 434742 2304 Instrucciones De Uso página 23

2. Stand with your side to the door. Your legs
are hip-width apart. Your upper arm is slightly
spread out from your upper body. The fitness
band should be taut.
3. Tense your abdominal and buttock muscles.
4. Slightly pull the fitness band toward your
upper body. Make sure that your lower body
remains straight. Your upper arm is against
your upper body.
5. Hold this position for about 2 seconds.
6. Return your arms to the starting position.
7. Perform this exercise 10 times per side and
repeat the exercise with the other arm.
Important: maintain bodily tension and
keep your upper body upright during
the entire exercise.
Triceps (Fig. M)
Muscles targeted: triceps
Use the foam grips (2) for this exercise.
Routine
1. Go into a stepping position, with your right
leg in front. Place equal weight on your feet
and slightly bend your knees. Your upper
body is upright.
2. Grab one of the two foam grips with your
right hand.
3. Stretch out your arm toward the ceiling and
bend it backwards. Your forearm forms ap-
prox. a 90° angle with your upper arm.
4. Arrange the fitness band so that it runs along
your back.
5. Grab the fitness band with your left hand and
hold it tightly at the height of your pelvis. The
free end of the fitness band is hanging loosely
downward.
6. Tense your arm and abdominal muscles and
pull your right elbow behind your head to-
ward the ceiling. Your upper arm is near your
head. Pull your shoulder blades towards your
spine. Your head is an extension of your spine
and your shoulders are 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 and then switch sides.
Important: Try to keep your elbows
slightly bent and your upper arm stays
next to your head.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. Pull your head gently to one side with one
hand, first to the left and then to the right.
This exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grip your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly first in one direction, then the
other.
3. Switch feet after a while.
Important: make sure your thighs
remain parallel to each other. Push
your pelvis forwards, keeping your
upper body upright.
Storage, cleaning
When not in use, always store the product clean
and dry at room temperature.
Wipe clean with a dry cloth only. Protect the
product from extreme temperatures, sun and
dampness. Improper storage and use of the
product could lead to premature wear and tear,
which could result in injury.
IMPORTANT! Never clean the product with
harsh cleaning agents.
GB/IE 23