Crivit 497635 2204 Instrucciones De Uso página 18

• Each set can be repeated 3 times.
• You should take a 30-second break between
each set.
• Warm up your different muscle groups well
before each training session.
• We also recommend stretching after each
training session.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
You should repeat each exercise 2 to 3 times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4 to 5 times.
2. Rotate your head slowly, first in one direction,
then the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your up-
per body forwards at the same time, all your
muscles will be maximally warmed up.
2. Rotate both shoulders forwards at the same
time, and change direction after one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep brea-
thing steadily!
Leg muscles
1. Stand on one leg and lift the other leg, with
your knee bent, approx. 20cm off the floor.
2. First rotate your raised foot in one direc-
tion, and then change direction after a few
seconds.
3. Then switch to your other leg and repeat this
exercise.
4. Lift your legs one at a time and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
18 GB/IE
Exercise suggestions
Below are some of the many possible exercises.
Triceps (Fig. A)
Starting position
1. Stand with your feet hip-width apart on the
floor. Your toes are pointing forwards and
your knees are slightly bent.
2. Hold the product with both hands behind your
head. The backs of your hands are facing
backwards and your legs are slightly bent.
End position
3. Tense your leg, buttock and abdominal mus-
cles throughout.
4. With your forearms only, lift the product
slowly upwards behind your head. Straigh-
ten your upper body and pull your shoulder
blades towards your spine. Tense your arms.
Your shoulders remain lowered throughout the
exercise.
Important: make sure you do not
completely straighten your elbows, and
that they are pointing outwards.
5. Hold this position for a moment and then
slowly lower the product back to the starting
position.
6. Repeat the exercise 8 to 12 times in three sets.
Important: perform the movements
slowly and do not completely straigh-
ten your elbows during the stretch.
Make sure your elbows are pointing
outwards when bent.
Squats (Fig. B)
Starting position
1. Stand with your feet shoulder-width apart on
the floor. Your toes are pointing forwards and
your knees are slightly bent.
2. Take the product in your hands and hold it
with bent arms in front of you at head height.
End position
3. Tense your buttock, arm and abdominal
muscles.
4. Extend your buttocks out behind you and
bend your knees. Make sure your upper body
is tilted slightly forward.
5. Hold this position briefly and then return to the
starting position.
6. Repeat the exercise 8 to 12 times in three sets.