Crivit 497635 2204 Instrucciones De Uso página 20

6. When the product has reached the highest
point, stop the movement briefly, then let the
product swing down in a controlled way.
7. Repeat the exercise 8 to 12 times in three sets.
Important: always control the move-
ment of the weight against overly force-
ful swinging. Your buttocks and abdo-
men remain firmly tensed. Your head
should be an extension of your spine.
Rowing bend (Fig. G)
Starting position
1. Place your left knee on a chair or bench. Hold
your core stable and your back straight.
2. Hold the product in your right hand. Your
palm is facing inwards.
3. Slightly bend your upper body forwards and
support yourself on your left hand.
End position
4. Slowly bend your arm and lift your elbow to
shoulder height. Hold your back straight.
5. Remain in this position for a moment.
6. Slowly return your arm to the starting position.
7. Repeat the exercise 8 to 12 times and then
switch sides.
8. Complete three sets of this exercise.
Important: perform the movements
slowly and hold your back straight
throughout the entire exercise.
Slingshot (Fig. H)
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. Hold the product in your left hand. Your palms
are facing backwards.
3. Tense your buttock and core muscles and hold
your arm straight.
End position
4. Tense your core muscles. Swing the product in
a circular motion around your body. As you
do so, pass the product from one hand to the
other in front and behind your body.
Note: make sure that you continue to hold the
product firmly.
20 GB/IE
5. Swing the product approx. 10 times around
your body, and then change direction.
6. Repeat the exercise 8 to 12 times in three sets.
Important: perform the movements
smoothly. Hold your back straight and
tense your core muscles throughout the
entire exercise.
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 up straight and lift one foot off the floor.
2. Rotate it slowly in one direction and then the
other.
3. Change feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forward, keeping your upper
body straight.
Storage, cleaning
When not in use, always store the product
clean and dry at room temperature. Only clean
the product with a damp cloth and wipe dry
afterwards.
IMPORTANT! Never clean the product with
harsh cleaning agents.