Crane 1530, Руководство пользователя

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PRODUCED IN CHINA FOR:
ALDI STORES LTD. PO BOX 26, ATHERSTONE,
WARWICKSHIRE, CV9 2SH.
ALDI STORES (IRELAND) LTD.
PO BOX 726, NAAS, CO. KILDARE.
Visit us at www.aldi.com
IRE
AFTER SALES SUPPORT
support@envivo.nu
www.envivo.nu
1890 823 835
GB
0800 046 5805
MODEL: 1530 PRODUCT CODE: 83451 05/2018
YEAR
WARRANTY
3
Single Leg Bridge
To help strengthen hamstrings and hips.
Recommended level: 2-4
1. Lie on your back and place your hands on the floor with your
palms down for support. Bend one leg and place the roller
under the ankle of the other leg.
2. With your chin tucked in, lift your pelvis up while keeping your
body in a stiff bridge position.
TIP:
• Repeat on the other side.
Hip Bridge
To help strengthen hamstrings and hips.
Recommended level: 2-4
1. Lie on your back with hands at your side and your knees bent.
Place your feet on the roller.
2. Lift your hips off the floor keeping your back straight and
pushing with your feet.
TIP:
• Do not raise your hips too much.
Push-up
To help release shoulders and neck muscle and build up the chest.
Recommended level: 2-4
1. Lower yourself into a push-up position with one palm on the
floor, your arm straight, and the other on the roller. Bend to
position both of your shoulders at same level.
2. Bend the elbows and lower your body towards the floor.
3. Straighten your arms to push yourself back up to the first
position while pressing on the roller.
TIP:
• Exhale as you go up, inhale as you go down.
• Repeat on the other side.
• Hold the first position if you have difficulty bending and lifting
your arms.
Shoulder Mobility Exercise
To help relieve tight shoulders and back muscles and to improve
the mobility of the upper body.
Recommended level: 2-4
1. Kneel on the floor and place your hands on the roller.
2. Slowly push the roller forward by lowering the upper body and
shoulders while turning your palms upwards.