Crivit 275458, Instructions Manual

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GB/IE 4
unit. A Cool Down starts the relaxation phase; the op-
erating temperature of the body will come back down
and shows the transition of stress relaxation.
The cool-down should last at least 10 minutes (as the
Warm Up) and is controlled slowly dropping down to
the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during
the warm-up your muscles easily. After the training you
should definitely stretch your muscles. A stretching
afterwards returns the muscle to its original length, thus
preventing muscle shortening. The more strenuous the
training has been, the more important is the stretching
afterwards.
Particularly important is the stretching for the exercised
muscle groups. Stretching should be noticeable for the
muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.
Start your training with about 7 - 8 reps per exercise
set. Increase the number of repetitions according to
your individual preferences slowly to 11 - 12 reps per
set. If you notice that your muscles are tired, reduce the
scope of your training. Ideally train 3 - 4 times a week.
However, be sure that between individual exercises one
day of rest is inserted so that the muscles and the body
are able to recover sufficiently.
Also, perform all exercises with a stable body centre.
The spine (particularly the lumbar spine) must be kept
straight, so that the individual vertebrae are held in the
biomechanically correct position, e.g. to protect the
disc against faulty loads.
Do not train with momentum and / or jerkily. Perform
all exercises in a smooth and controlled manner. Note
that in case of improper or excessive training negative
effects on your health are possible.
3.2
3.2 3.2
3.2 Exercises Power
Exercises Power Exercises Power
Exercises Power ffffitness
itness itness
itness band
band band
band
(A) Thigh (ıSquats„)
Stand with both feet parallel about shoulder width
apart on the band as shown in the drawing. Hold the
band with both hands at chest height with elbows bent.
Now, bend your knees keeping a stable upper body.
Make sure that your knees do not slide forward over
the toes.
Now, straighten your legs again. Hold this position and
then go back into the knee.
(B) Biceps
Stand with both feet parallel about shoulder width
apart on the band as shown in the drawing. Hold the
band with both hands (palms facing upward) in front
of your body at approximately waist height with
straight elbows.
Keep your elbows closely at your side throughout the
exercise and bend your arms upward keeping the
wrists stable. Hold this position and lower your arms
again.
(C) Chest Press
Stand with both feet parallel about shoulder width
apart with knees slightly bent. Position the band at
shoulder level behind the body and grab the two ends
with your hands as shown.
Now pull your nearly straight arms together in front of
your chest. Make sure that your centre is stable. Hold
this position and then return to the starting position.
(D) Diagonal core muscles
Stand with your knees slightly bent in a walking posi-
tion as shown. Stand with the back foot on the band
and hold the other end with both hands at approxi-
mately waist height in front of your body.
Move the nearly straight arms forward and upward in
the direction of the front leg. Hold this position and
then return to the starting position. Switch sides!
(E) Leg & Core Muscles
Position yourself on all fours as shown and fix the front
end of the training band with one hand. Place the other
end around the foot of the other side.
Now straighten your leg with the band around the foot
back and up. Hold this position and then return to the
starting position. Switch sides!
(F) Shoulders I
Stand with both feet parallel about shoulder width
apart on the band as shown in the drawing. Hold the
band with both hands (palms facing downward) in
front of your body at approximately waist height with
straight elbows.
Now bend your elbows and pull your hands upward.
Hold this position and then return to the starting posi-
tion.