Crivit 271470, Instructions For Use Manual

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8 GB
• Pull your shoulders upwards several times and
then let them fall back down again.
After repeating this exercise a few times, your
shoulders should feel warm and loose.
Warming up and stretching your
leg muscles
• Stand up straight with your right leg bent
upwards. Hold your leg with your right hand
for a while. To make this exercise easier, you
can hold onto something with your other hand,
e.g. a wall or a table. Repeat with your other
leg.
• Stand with your legs apart and bend one of
your knees slightly. Hold this position for a
while before changing legs. This exercise helps
stretch the inside of your legs.
• Warm up your ankles by taking one foot off
the floor and slowly making circular move-
ments to the left and then to the right. After a
while, change feet.
Overview of the exercised
muscle groups
The following muscle groups are
primarily focussed on during the
corresponding exercises:
Fig. C
Balance board
Leg muscles
Fig. D
Balance board with
resistance bands
Arm, leg and
shoulder muscles
Fig. E
Balance board with
handles Arm, shoulder,
stomach, and chest
muscles
Fig. F
Press-up board
Arm, leg, stomach,
and lower back
muscles
Fig. G
Press-up board with
resistance bands
Arm, stomach, and
leg muscles
Fig. H
Twist board
Torso muscles
Fig. I
Twist board with
resistance bands
Upper body muscles
Workout
Balance board (Fig. C)
Note!
This exercise requires complete ankle
movement. If in doubt contact your
doctor!
Caution! Danger of injury!
When using the balance board never
stand on the turntable!
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
All you need for this exercise is the mat for slip
resistance. Open the board at the side flap
locks and take out the resistance bands and the
handles. Then close the board again and place
it on the mat.
• Step carefully onto the fitness board and
slowly begin to rock from side to side.
Keep your upper body upright. Be sure to
make smooth, even movements. Keep your
stomach tensed throughout and pull your
shoulder blades towards your spine.
Use your arms to keep balance at first.
• Once you have a feeling for the movement,
you can move your arms with the movement
as if running slowly. Keep your arms tensed
and steadily increase the speed to an easy
jog.
• When you feel confident enough, swing your
arms above your head, to exercise your entire
body.
• Try out various movements and positions with
your arms.