Crivit 355239 2004, Instructions For Use Manual

Page: 19 / 56

19 GB/IE
Important: most exercises are easier
while standing when you place one foot
slightly in front of the other and shift
some of your body weight onto this
foot. A staggered foot position is also
more stable.
Leg bend (Fig. L)
Suspension trainer length: knee height
Starting position:
1. Lie face up and place your heels in the foot
straps.
Note: push the plastic handles upward for a
more comfortable footing.
2. Your arms are lying close to your body.
End position:
3. Tense your abdominal muscles.
4. Pull your heels towards your pelvis.
5. Slowly return to the starting position.
6. Repeat the exercise 10 times.
Important: firmly press your heels into
the foot straps throughout the entire
sequence of movements.
Increase the intensity by raising your
pelvis during the exercise.
Crunch (Fig. M)
Suspension trainer length: knee height
Starting position:
1. Place your feet into the foot straps with your
toes pointing down.
Note:
push the plastic handles upward for a
more comfortable footing.
2. Get into the plank position on your hands.
End position:
3. Tense your buttock and abdominal muscles.
4. Pull your knee towards your chest.
5. Return to the starting position.
6. Repeat the exercise 15 times.
Important: maintain bodily tension and
good posture. Most plank exercises on
the floor are easier if you support your-
self with your forearms. The difficulty
increases if you support yourself on
your hands with your arms straight.
Hip raise (Fig. N)
Suspension trainer length: knee height
Starting position:
1. Lie on your back with your heels in the foot
straps.
2. Your arms are lying close to your body, your
palms flat on the floor.
End position:
3. Tense your buttocks.
4. Raise your pelvis off the floor by pressing your
heels into the foot straps.
5. Lower your pelvis back halfway.
6. Repeat the exercise 15 times.
Important: maintain bodily tension and
good posture.
Most exercises become more difficult
the further away you are from the
fastening point (and easier the closer
you are).
Side plank (Fig. O)
Suspension trainer length: knee height
Starting position:
1. Lie on your left hip and left forearm, with your
toes in the foot straps under the anchor point.
2. Your legs are crossed, with your top leg in
front.
End position:
3. Tense your buttock and abdominal muscles.
4. Keep your pelvis in a plank position and hold
this pose for 10 seconds.
5. Return to the starting position.
6. Perform the exercise on the other side after
10 repetitions.
Important: increase the intensity by
supporting your free arm on your hip or
stretching it upward.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side, for 15–30 seconds each time.