Crivit 396069 2201, Instructions For Use Manual

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6. Repeat the exercise five to ten times in three
sets. Take a 90-second break between each set.
Important: maintain core tension during
the exercise. Keep your upper body
straight and try to push your shoulder
blades back/down. Push your chest
forward.
Dead lift (Fig. J)
Muscles used: lower back, abdominal and back
of leg
Sequence
1. Stand on the floor with your feet hip-width
apart and tense your buttocks.
2. Grip the product horizontally. The backs of
your hands are facing forwards. Your arms
are extended downwards.
3. Lean forwards slowly.
4. Bend your knees gently and guide the product
down your body and legs until you have
reached your feet.
5. Quickly return to the starting position while
breathing out.
6. Repeat the exercise five to ten times in three
sets. Take an approx. 90-second break be-
tween each set.
Important: maintain core tension during
the exercise. Keep your upper body
straight and try to push your shoulder
blades back/down.
One-legged dead lift (Fig. K)
Muscles used: back, abdominal and leg
Sequence
1. Stand on the floor with your feet hip-width
apart. Your toes should be pointing forwards
and your knees slightly bent.
2. Hold the product with one hand and arm
extended at one end at chest height. Tense
your buttock and abdominal muscles while
doing this.
3. Shift your weight to your right leg. Bend your
upper body forwards and lift and extend your
left leg upwards. The leg you are standing on
is slightly bent.
4. Guide both hands downward with the prod-
uct. Keep your back straight.
Important: make sure you move your
hips as little as possible.
5. Remain in this position for a moment.
6. Quickly return to the starting position.
7. Repeat the exercise five to ten times in three
sets and then switch sides.
Important: perform the movement
slowly. Your feet remain firmly on the
floor, your shoulders are lowered and
your lower back is straight.
Stretching
Take sufficient time to stretch after each exercise
session. Some simple exercises to do this are
described below.
You should perform each exercise three times
per side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. Pull your head gently to one side with one
hand, first to the left and then to the right.
This exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grip your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then the
other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forward when doing so, keeping
your upper body upright.
Storage, cleaning
When not in use, always store the product
clean and dry at room temperature. Only clean
the product with a damp cloth and wipe dry
afterwards.
IMPORTANT! Never clean the product with
harsh cleaning agents.
GB/CY