Crivit 355226 2004, Assembly, Operating And Safety Instructions

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Make sure that your body does not cool down
while relaxing.
If necessary, perform the exercises on a blanket
which you can then use to keep warm while
relaxing.
Exercises
Whilst exercising, always use slow, controlled
movements, controlled by the abdominal muscles.
Your arms are only used for stabilisation.
Avoid sudden, jerky repetitions and movements
that come from the arms. These types of move-
ments can have an adverse effect on the back
muscles (and discs).
Starting position
Lie flat on your back with your head on the padded
head support. Your knees should be bent and your
feet positioned flat on the floor - this is now the
starting position. If you are a beginner, put your
hands on the upper U-shaped poles above the
padded head support.
1. Classic crunch (Fig.
1
)
Adopt the starting position, and bring your upper
body upwards whilst keeping your back on the floor
and your head on the head support. We recommend
briefly holding your crunch position, then slowly
curling up and repeating the sequence. We recom-
mend 12 to 15 repetitions.
2. Backwards classic crunch (Fig.
2
)
If you keep your body in the same position, your
feet, legs and glutes now lose contact with the floor.
Your back remains flat on the floor at all times. Breathe
out whilst slowly drawing your knees towards your
chest, and breathe in whilst slowly returning to the
starting position. Perform this exercise in a slow and
controlled way. When you draw your knees towards
your chest, make sure that you are using your stom-
ach muscles and not your legs. We recommend 12
repetitions.
3. Total crunch (Fig.
3
)
This exercise is a combination of a classic crunch
and a backwards classic crunch. Draw your knees
towards your chest in a simple crunch, whilst keeping
your back flat on the floor and your head on the
head support. Return to the starting position and
repeat. We recommend 12 repetitions.
4. Oblique crunch (Fig.
4
)
Whilst keeping your knees together and bent, turn
them to the right. Your legs should be as close as
possible to the floor without it feeling uncomfortable.
From this position, perform a simple crunch with
your head on the head support. Your back is slightly
raised off the floor. We recommend 12 repetitions.
Then turn your legs to the other side in the same
way, to train both sides. We recommend another
12 repetitions. To make sure that your muscles de-
velop evenly, the number of repetitions should be
the same on both sides.
Exercises for advanced users
Your hands are now on the poles at the sides of
your head and your elbows are on the arm rests.
1. Advanced classic crunch (Fig.
5
)
Follow the same instructions as for the classic crunch,
but move your hands into an overhead position on
the poles. We recommend 12 repetitions.
2. Advanced backwards classic crunch
(Fig.
6
)
Follow the same instructions as for the backwards
classic crunch, but move your hands into an over-
head position on the poles. We recommend 12
repetitions.
3. Advanced total crunch (Fig.
7
)
Follow the same instructions as for the total crunch,
but move your hands into an overhead position on
the poles.
4. Advanced oblique crunch (Fig.
8
)
Follow the same instructions as for the oblique
crunch, but move your hands into an overhead
position on the poles.