Crivit 277807, Инструкция по эксплуатации

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33 GB
Training your lower abdominals
(fig. K)
Caution! For this exercise the
handle (2) must be fixed in such a
way that the adjustment screw is
facing away from the equipment
and never towards the seat.
Starting position
1. Lie on the training bench on your back with
your head at the top. Your head may not
extend beyond the set on the training bench.
2. Hold the handles on the upper crossbar with
your hands above your head.
End position
3. Tense your stomach muscles and pull your legs
upwards. Your knees are pointing towards
your head.
4. Lower your legs down again until they are just
above the floor (no contact).
5. Repeat this exercise 10-15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
throughout the exercise.
Caution! The exercise may only be
possible to a limited extent or may
not be possible for persons who
are taller than 190 cm.
Training your shoulder, arm, chest,
and stomach muscles (fig. L)
Starting position
1. Looking towards the bar side, position yourself
with one leg standing next to the bench and
the other kneeling on it.
2. Hold the dumbbell in the hand facing away
from the equipment. Hold the top crossbar
with the other hand.
End position
3. Tense your arm and stomach muscles.
4. Move your arm up to the side in a steady
movement by approximately 90° while the
hand with the dumbbell is pointing vertically
downwards.
5. Repeat this exercise 10-15 times for three sets.
Important: The movement is entirely
from your shoulder.
Suggested exercises
Some of many exercises are described in the
following.
Training your frontal abdominals
(fig. I)
Starting position
1. Adjust the height of the front foot to your
height.
2. Hook your feet under the lower crossbar and
position your knees under the upper crossbar.
3. Sit upright on the training bench in this
position.
End position
4. Tense your stomach muscles and lower your
upper body back slowly until it is parallel to
the floor.
5. Hold the tension and move your upper body
upwards by approximately 45°.
6. Hold this position briefly and then return to the
starting position.
7. Repeat this exercise 10-15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
throughout the exercise.
Training your frontal and side
abdominals (fig. J)
Starting position
1. Adjust the height of the front foot to your
height.
2. Hook your feet under the lower crossbar and
position your knees under the upper crossbar.
3. Sit upright on the training bench in this
position.
End position
4. Tense your stomach muscles and lower your
upper body back slowly until it is parallel to
the floor.
5. Hold the tension and move your upper body
upwards by approximately 45°.
6. At the same time twist your upper body
alternating left and right.
7. Repeat this exercise 10-15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
through the exercise.