Crivit 270029, Инструкция по эксплуатации

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As with any training the regularity is important. How-
ever, the muscles addressed in the exercises need a
day's rest between workouts, so that, ideally, two or
three times a week should be trained.
Each of the exercises shown below should be per-
formed with one to three sets (each set with 6 - 25
repetitions). Work initially depending on the training
goal with twelve to 15 repetitions or 20 – 25. After a
few weeks you may – again depending on your fitness
goal – increase the weight and / or adjust the number
of repetitions.
Keep a sufficient body tension at any time during the
training. Lift your chest and pull in the abdomen, tight-
en your buttocks to keep your back straight, bend your
knees slightly and keep your wrists straight. Work out
slowly and evenly and breathe consciously.
Exercises
Exercises Exercises
Exercises
Circle resistance tube: Circle resistance tube: Circle resistance tube: Circle resistance tube:
Thigh (see Fig. A)
Lie on your side, supporting yourself on your elbows.
Place the upper leg at hip height. Secure the circle
resistance band ankle high. Slowly raise and lower the
upper leg. Then repeat this exercise with the other leg.
Abs (see Fig. B)
Lie on your back and bring the thighs 90° to your
body. Firmly hold the grips of the product with both
hands and place them around your thighs. Pull your
knees toward your body, moving against the resistance
of the circle resistance tube. The head and arms remain
in the starting position throughout the exercise.
Biceps (see Fig. C)
Stand with your feet apart at shoulder width. Hold the
circle resistance tube grips one in each hand and place
one hand on your hip. Keep the upper arm against the
body. Now draw the forearm upward against the re-
sistance of the circle adapter, then return to the starting
position. Be sure to keep the back straight throughout
the exercise.
Figure 8 resistance tube:
Figure 8 resistance tube: Figure 8 resistance tube: Figure 8 resistance tube:
Triceps (see Fig. D)
Stand upright. Bend one arm behind your back, bend
the other arm above your head. Hold the handles with
your hands. The wrists should be straight. Pull the cross
tube upwards with the upper hand. The lower hand
should be a stabiliser. Afterwards repeat this exercise
with the other arm.
Chest (see Fig. E)
Place your feet at hip width. Place the figure 8 re-
sistance tube across the back, below the shoulder
blades and hold the grips taut in front of the chest.
Move your arms forward using a controlled motion.
Biceps (see Fig. F)
Slight walking stance with the right foot on the grip of
the figure 8 resistance band, keeping the body straight.
Hold the other grip in your right hand at hip level.
Keep your elbow against the body. Move your hand to
about shoulder level. Keep the elbow against the body
throughout this exercise. Slowly return to the starting
position. Be sure to keep the back and neck straight
throughout the exercise. Switch sides after a few repeti-
tions.
Long resistance tube:
Long resistance tube: Long resistance tube: Long resistance tube:
Shoulders (see Fig. G)
Slight walking stance with the right foot on the centre of
the long resistance tube, the body straight. Hold the
grips at hip level. With the elbows bent, keeping the
arms in front of the body, pull the long resistance tube
straight up until the grips are at chest level. Slowly
return to the starting position.
Back (see Fig. H)
Sit down on the floor with the legs and back straight.
Place the long resistance tube flat around both feet and
tauten with both hands. Bend the arms alongside your
body. Bend the elbows approx. 90 degrees. Slightly
pull both elbows backward keeping them close to the
body until the hands are at hip level.
Legs (see Fig. I)
Lie on your back. Raise your legs as shown in Figure I
and place the long resistance tube flat around both
feet. Hold the grips in both hands, moving them down.
Place them to the side of your rear. Now straighten
your legs as if attempting to lift a weight. Do not fully
straighten your legs. Slowly return to the starting posi-
tion.
Cleaning and storage
Cleaning and storage Cleaning and storage Cleaning and storage
Never use abrasive or caustic cleaning agents. The
product will otherwise be damaged. Only clean the
product with lukewarm water and dry well with a cloth.
Always store the product dry and clean, in a temperate
room.