Crivit 277807, Инструкция по эксплуатации

Страница: 32 / 34

34 GB
Training your biceps (frontal upper
arm muscles) (fig. M)
Caution! Please pay attention to
the maximum extension length of
the training bands.
Starting position
1. Stand on the foot of the training bench facing
towards the bar side as shown in order to
guarantee secure contact with the floor.
2. Hold the expander handles with your palms
facing upwards.
End position
3. Tense your arm and stomach muscles.
4. At the same time move the expander upwards
in a steady movement. Your elbows are close
to your sides.
5. Keep the movement calm and controlled as
you lower your arms. Only lower the
expanders as far as you can while keeping
them under tension.
6. Repeat this exercise 10-15 times for three sets.
Important: Carry the exercise out
slowly.
Training your arm and shoulder
muscles (fig. N)
Starting position
1. Hold the dumbbells and sit on the training
bench with your back to the bar side.
2. Support yourself on the floor with your feet.
3. Lift your lower arms to the sides and away
from your body with the dumbbells facing
upwards into the starting position.
End position
4. Tense your arm muscles.
5. Lift your upper arms until the dumbbells are at
head height.
6. Lower your arms back to the starting position
in a steady movement.
7. Repeat this exercise 10-15 times for three sets.
Important: Carry the exercise out
slowly.
Training your stomach muscles
(fig. O)
Starting position
1. Adjust the height of the front foot to your
height.
2. Hold the dumbbells in your hands and lie on
the training bench on your back. Your palms
are facing your body.
3. Hook your feet under the lower crossbar and
position your knees under the upper crossbar.
End position
4. Tense your stomach muscles and lift your
upper body by approximately 45°.
5. Your elbows are at your sides and your lower
arms are facing forwards.
6. Extend your arms alternately away from your
body to the front in the direction you are
looking. Your upper body stays straight and
your head is an extension of your spine.
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 upper chest muscles
(fig. P)
Starting position
1. Lie on your back on the training bench. Your
head is facing up to the bar side.
2. Support yourself on the floor with your heels.
3. Hold the dumbbells in your hands.
4. Hold your arms out sideways at a slight angle
with your palms facing your body. Your hands
are at head height.
End position
5. Tense your arm and stomach muscles.
6. Lift your arms vertically upwards in a steady
movement until the dumbbells touch. The
movement is entirely from your shoulders. Your
arm position remains unchanged.
7. Hold this position briefly and then lower your
arms slowly back to the starting position.
8. Repeat this exercise 10-15 times for three sets.
Important: Carry the exercise out
slowly.