Crivit 100266630, Instructions For Use Manual

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13 GB
6. Repeat this exercise 10–15 times in three sets.
Important: remain sitting upright and
keep your back straight. Perform this
exercise calmly and consistently.
Cycling (Fig. K)
Starting position
1. Place the product in front of a chair or bench.
2. Sit down on the chair/bench and place your
feet on the training arms.
Note: when your feet are on the training arms,
your legs should be positioned roughly at a 90°
angle.
3. Place your hands by your sides.
End position
4. Sit upright and tighten your gluteal, back and
thigh muscles. Your gaze is directed straight
forward.
5. Alternately use your feet to push the training
arms downward.
6. Repeat this exercise 10–15 times in three sets.
Important: remain sitting upright and
keep your back straight. Perform this
exercise calmly and consistently.
Leg press (Fig. L)
Starting position
1. Place the product in front of a chair or bench.
2. Sit down on the chair/bench and place your
feet on the training arms.
Note: when your feet are on the training arms,
your legs should be positioned roughly at a 90°
angle.
3. Place your hands by your sides.
End position
4. Sit upright and tighten your gluteal, back and
thigh muscles. Your gaze is directed straight
forward.
5. Simultaneously push the training arms down-
ward with your feet.
6. Lift your legs back up and repeat this exercise
10–15 times in three sets.
Important: remain sitting upright and
keep your back straight. Perform this
exercise calmly and consistently.
Cycling twister (Fig. M)
Starting position
1. Place the product in front of a chair or bench.
2. Sit down on the chair and place your feet on
the training arms.
Note: when your feet are on the training arms,
your legs should be positioned roughly at a 90°
angle.
3. Bend your arms and place your hands on the
back of your neck.
End position
4. Sit upright and tighten your gluteal, back and
thigh muscles. Your gaze is directed straight
forward and your feet are in a relaxed positi-
on on the training arms.
5. Use your left foot to push the left training arm
downward and turn your torso to the right.
6. Stay in this position for a moment and then
slowly go back to your starting position.
7. Use your right foot to push the right training
arm downward and turn your torso to the left.
8. Stay in this position for a moment and then
slowly go back to your starting position.
9. Repeat this exercise 10–15 times in three sets.
Important: remain sitting upright and
keep your back straight. Turn your
entire torso and perform the exercise
calmly and consistently.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise three times
per side for 30–40 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to one side with one hand, first to the
left and then to the right. This exercise stret-
ches 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.