Crivit 373943 2104, Operating Instructions Manual

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19
Body posture
Please ensure that you keep your body straight
during training sessions. It is important not to
arch your back.
Important: while exercising, keep con-
stant abdominal tension and keep your
upper body erect!
If you maintain an even stepping motion, the
pedal arm stoppers should not touch the floor
frame.
Just before standing up each time you step, shift
your body weight from one leg to the other. It
can also be helpful if you bend your arms slight-
ly and let them swing in front of your upper body
while stepping in a rhythmic motion.
Stretching exercises
Stretching the lower back (Fig. L)
Starting position
1. Get down on all fours.
2. Position your wrists and knees below your
shoulders and hips respectively.
End position
3. Tense your abdominal muscles and arch your
back up like a cat, until you feel a stretch
across your entire back.
4. Your gaze is directed at your hands.
5. Remain in this position for a moment and then
return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets.
Important: keep your back and pelvis
straight in the all-fours position.
Stretching the hamstring muscles
(Fig. M)
Starting position
1. Lie with your back on the floor. Your legs are
stretched out in a relaxed position.
End position
2. Tense your abdominal muscles and lift one leg
up into a vertical position.
3. Hold your thigh with your hands and pull it
towards you to increase the stretch.
4. Your toes are pointing down and the other leg
remains lying stretched out on the floor.
5. Hold this position for a moment and then
return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: some people have very
short hamstring muscles. If this applies
to you, you may use a towel to help pull
your thigh towards yourself.
Stretching the chest muscles (Fig. N)
Variation 1
Starting position
1. Place your forearm and elbow against a wall
with your hand pointing up, so that your upper
arm and forearm form a right angle.
End position
2. Maintain contact and turn your upper body
slightly away from the wall.
3. Repeat the exercise 2 to 3 times in three sets
and then switch sides.
Variation 2
Starting position
1. Stretch your forearms up at your sides, so that
your forearms and upper arms form a right
angle.
2. Lean yourself slightly in front of a door frame.
End position
3. Gently push your upper body forwards so that
you feel the stretch in your chest area.
4. Repeat the exercise 2 to 3 times in three sets.
Important: hold the stretch for approx.
5 seconds.
Stretching the neck muscles (Fig. O)
Starting position
1. Stand up straight.
End position
2. Tilt your head to the side towards your shoul-
der, pulling the other shoulder down at the
same time. You should feel the stretch on the
side of your neck.
3. Remain in this position for approx. 5 seconds
and then return to the starting position.
4. Repeat the exercise 2 to 3 times in three sets
and then switch sides.
Important: keep your head looking
straight forward, without twisting your
neck. Performing this exercise in front
of a mirror will facilitate the correct
posture.
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