Crivit 272024, Инструкция по эксплуатации

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14 GB/MT
Exercise 3 (Fig. D)
Chest and biceps stretch
1. Stand hip-width apart and spread your
weight evenly across both feet.
2. Hold the band in both hands behind your
buttocks.
3. Leave the two straps (4,5) free between your
hands. Palms face forward.
4. Straighten your upper body and keep your
knees slightly bent.
5. Move your arms as far as possible away from
your body.
6. Extend your elbows and keep your shoulders
dropped. Ensure that your head is in line with
your spine.
7. Repeat the exercise.
Important: Please ensure that your
upper body remains straight in order to
prevent evasive movements.
Exercise 4 (Fig. E)
Triceps stretch
1. Stand hip-width apart and spread your
weight evenly across both feet.
2. Hold the last band strap (1) in your right
hand.
3. Bend your knees slightly and straighten your
upper body.
4. Bend your elbows and move the band behind
your head so that it dangles behind your
back.
5. Use your left hand to grasp the rest of the
band behind your back.
6. Draw your right elbow backwards using your
left hand.
7. Repeat the exercise with the other arm.
Important: Keep the arm to be
stretched close to your head.
Care and Storage
Always store this product clean and dry in a
temperate location. IMPORTANT! Only clean
with water, never use harsh cleaners. Follow with
a cleaning cloth to dry.
Number marks (Abb. A)
• The number marks serve as support and
control during your stretching exercises. You
can gradually increase your flexibility and
track your progress as you improve your
range of motion.
• For example, you can start by holding strap
1 (Fig. B, C, E) during a particular exercise,
but once your range of motion improves,
then you can use the shorter band (strap 2) to
perform the same exercise.
Training
Exercise 1 (Fig. B)
1. Lie on your back.
2. Position your left foot in the last strap (1) and
hold the other end of the band in your left
hand.
3. Slowly lift your left leg, keeping it extended,
until you can feel the stretch in your calf and
hamstring muscles. Your other leg remains
outstretched on the floor.
4. Move your leg upward as far as possible until
your knee joint is comfortably extended.
5. Pull your foot in and remain in the position for
a moment.
6 Slowly lower your leg back down and repeat
the exercise with the other leg.
Exercise 2 (Fig. C)
1. Lie on your stomach, with your right foot
instep in the strap (1) and your thighs close
together.
2. Hold the other end of the band in your right
hand next to your head, and bend your leg.
3. Bend your knee until you can feel the stretch
in your front thigh.
4. Pull the band until you can feel the stretch in
your right thigh.
5. Press both thighs firmly to the floor.
6. Lower your leg.
7. Repeat the exercise with your other leg.
Important: Make sure that your stretch
is in the correct axial alignment i.e. hold
the band close to your head.