Crivit 396069 2201, Instructions For Use Manual

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General training plan
• Create a training plan that suits your needs
with sets of six to eight exercises.
• Pay attention to the following fundamentals:
• A set should consist of approx. 12 repetitions
of one exercise.
• Each set can be repeated three times.
• You should take a 30-second break between
each set.
• Warm up your different muscle groups well
before each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take sufficient time before each exercise session
to warm up. Some simple warm-up exercises are
described below.
You should repeat each exercise two to three times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them upwards slowly. Bend your upper body
forwards at the same time to fully warm up all
muscles.
2. Roll both your shoulders forwards for one
minute, then roll them back.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don’t forget to keep breath-
ing steadily!
Leg muscles
1. Stand on one leg and lift your other leg, with
the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction,
then change direction after a few seconds.
3. Switch legs and repeat this exercise.
4. Lift one leg after the other and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Exercise suggestions
Below are a selection of possible exercises.
Shoulder presses in sitting position
(Fig. D)
Muscles used: arm, shoulder, abdominal and
lower back
Sequence
1. Sit down on a chair and place your feet hip-
width apart on the floor. Your legs should be
bent at a 90° angle.
2. Hold the product horizontally in one hand.
3. Extend your arm from the side of your body
so that it is parallel to the floor. The arm not
holding the product rests on your thigh.
4. Bend your elbow at a 90° angle. The back
of your hand is facing backwards. Make sure
your wrist is straight.
5. Tense your leg, buttock and abdominal mus-
cles throughout. Straighten your upper body
and pull your shoulder blades back/down.
6. Lift your arm up while breathing out, and
remain in this position for a moment.
Important: your upper body remains
straight and your arm remains slightly
bent when stretched up.
7. Slowly return your arm to the starting position.
8. Repeat this exercise five to ten times in three
sets and then switch arms.
Important: perform the movement
slowly. Only your arms should move,
your shoulders should remain lowered
during the entire exercise.
Triceps (Fig. E)
Muscles used: back of upper arm
Sequence
1. Place your feet side by side on the floor, hip-
width apart, and bend your knees slightly.
2. Hold the product vertically with both hands be-
hind your head. Hold the weight disc(s) at one
of the ends of the dumbbell while doing so.
Note:
your knees remain slightly bent.
3. Tense your leg, buttock and abdominal mus-
cles throughout. Your upper body is upright.
Push your shoulder blades back/down.
4. Stretch your arms up while moving the product
over your head.
5. Hold the position for a moment.
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