Crivit 102561, Instructions And Safety Notice, Page: 9 / 14

11 GB
• Only use original replacement parts.
• Protect the product from extreme temperatures,
sunlight and moisture. Unsuitable storage and
use of the article can lead to premature wear
and possible breaks in the structure, which
can lead to injury.
• Replace the expanders after 3 years because
of material ageing. Replacement parts can be
orders from the given service address
General training notes
Training programme
• The following exercises are only a selection.
You can find more exercises in the relevant
technical literature.
• Wear comfortable sports clothing and non-slip
sports shoes.
• Warm up well before each training session
and finish training gradually.
• Take sufficiently long breaks between
exercises and drink enough fluids.
• As a beginner you should never train at high
intensity. Increase training intensity gradually.
• Carry out all the exercises at even pace,
without jerking and fast movements.
• Always breathe regularly.
Breathe out during exertion and breathe in
during recovery.
• Keep the correct body position while carrying
out the exercises.
General training planning
Create a training plan to suit your requirements
with sets of 6-8 exercises.
Observe the following principles:
• Each exercise set should comprise of
approximately 15 repetitions of one exercise.
• Each exercise set can be repeated 3 times.
• Take a 30 second break between each
exercise set.
• Work with fewer repetitions but greater
weights to build muscle. For strength
endurance training work with more repetitions
and smaller weights.
• Warm up your muscle groups well before
each training unit.
• We also recommend stretching before each
training unit.
Before training
Shortening and lengthening the
expanders
The resistance and the correct length of the
elastic bands can be adjusted individually for
each exercise by shortening or lengthening the
bands.
Caution! Please check for cracks or
damage each time you adjust the length
of the elastic bands! Discontinue use of the
product if you discover damage!
Shortening the bands
Shorten the elastic bands to increase the
intensity of the exercises. This increases the
resistance against which the muscles need to
work.
1. To shorten the bands take the black
adjustment buckle in your hand and pull the
part of the band that is on the adjustment
buckle upwards away from the buckle in a
slow and careful movement so that a loop is
formed on the buckle (figure B).
2. Now pull the band slowly and carefully
towards the hand loop until it is tight again
(figure C).
3. The loop should now be situated between
the adjustment buckle and the hand loop
(figure C).
Warning! Do not shorten the bands
further than the adjustment area as
shown (figure D).
Lengthening the bands
Lengthen the bands to minimise the intensity of
the exercises. This reduces the resistance against
which the muscles need to work.
1. To lengthen the bands take the black
adjustment buckle in your hand and pull the
part of the band that is on the adjustment
buckle upwards and away from the buckle in
a slow and careful movement so that a loop is
formed (figure E).
2. Now pull the band slowly and carefully
towards the Powerstick until it is tight against
the buckle again (figure F).