Crivit 271470, Инструкция по эксплуатации

Страница: 9 / 68

9 GB
Balance board with resistance
bands (Fig. D)
Note!
You must only perform this exercise if
your ankles are fully mobile. If in doubt,
please consult your doctor.
When using this equipment as a balance board,
never stand on the turntable, otherwise risk of
injury will occur.
The resistance bands must not be stretched lon-
ger than 2.30m. The tolerance for the strength:
+/- 20%.
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
The board remains closed during this exercise
as well. Remove the handles for this exercise. At-
tach the fitness bands to both sides of the fitness
board by pulling the ends of the bands a little
longer to thread them into the openings on the
side of the board. In order to remove the fitness
bands later, just pull them out of the recesses by
stretching them slightly (figure A).
• Place the fitness board on the rubber mat.
• Take the fitness band handles in your hands
and climb carefully onto the board. Straighten
your upper body into an upright position.
• Begin to rock carefully to the side until you find
your balance and get a feel for the movement.
Spread your weight evenly over the foot of
the leg you are standing on. Keep your sto-
mach tensed throughout and pull your shoul-
der blades towards your spine.
• Extend one arm upwards, alternating arms.
Your right arm is pointing upwards while your
right leg is rocking downwards and vice versa.
Keep your arms tensed throughout.
• When you feel confident, increase the intensity
and carry out the arm movement forwards and
backwards, or move your arms alternately
away from your body to the left and right.
• This exercise trains all the muscle groups in
your body
Balance board with handles
(Fig. E)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
The board remains closed during this exercise.
Insert the ends of the handles into the holes
on the fitness board (see fig. B). To remove the
handles later, pull on them with some force while
shaking them gently. The rubber mat serves
partly as a surface for your knees during this
exercise. Make sure you keep your back straight
during this exercise. Avoid hollowing your back
and tense your buttocks and stomach throug-
hout.
• Distribute your weight evenly between the front
of both feet and straighten your spine.
• Pull your shoulder blades towards your spine
and keep your arms tensed.
• Kneel on the rubber mat and take the handles
on the board in your hands. Bend over for-
wards a little and begin to rock gently.
Keep your back straight.
• If you feel strong enough, continue this exer-
cise in a press-up position. To do this, place
the board on the rubber mat, take the handles
in your hands, and place your feet about
two-thirds of your body length behind you.
Make absolutely sure to avoid hollowing your
back.
Note: keep your lower back (lumbar
spine) stable and hold your cervical
vertebrae in line with your spine. Do no
overextend your head.
Press-up board (Fig. F)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
In order to use the press-up board, you only
need to remove the lower part of the fitness
board. To do this, open the side clips and put the
lower part aside. The handles stay on the upper
part of the board.