Crivit 282683, Инструкция по эксплуатации

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24 GB/MT
Extended swing (figure G)
Starting position
1. Stand with your feet more than pelvis-width
apart and bend your knees slightly.
2. Bend your upper body forwards and hold the
article between your legs pointing back-
wards. Your gaze is directed forwards.
End position
3. Tense your arm, buttock, and stomach mus-
cles.
4. Bend your knees slightly further and lift the
article forwards with force and upwards over
your head.
5. Straighten up and stretch in the course of the
movement. Your gaze stays directed forwards.
6. Stay in this position for a moment and then
return to the starting position.
7. Repeat the exercise 10-15 times for three sets.
Important: Keep your back straight
throughout the exercise. You can inten-
sify the upwards swing by extending
through your hips.
Stomach strengthening (figure H)
Starting position
1. Sit on the floor and hold the article in front of
you with both hands. Your arms are bent and
close to your body.
2. Bend your knees slightly and lift your legs
slightly off the floor.
End position
3. Tense your leg and stomach muscles and turn
your upper body to the side with your arms
and the article. Your legs stay in place and
your upper body stays upright during the
turning movement.
4. Stay in this position for a moment and then
return to the starting position.
5. Turn your upper body in the other direction
and repeat the exercise 10-15 times for three
sets.
Important: Make sure that you keep
your body tensed throughout the ex-
ercise and that you neither hollow nor
round your back. Perform the exercise
slowly.
Stretching
Take sufficient time after each training session
to stretch. The following includes descriptions of
some simple exercises for this purpose. Repeat
these exercises 3 times each on each side and
for 5 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to the left and to the right using one
hand. This exercise stretches the sides of your
neck.
Arms and shoulders
1. Stand up straight with your knees slightly
bent.
2. Put your right arm behind your head until your
right hand is between your shoulder blades.
3. Hold your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand up straight and lift one leg off the floor.
2. Circle slowly first in one and then in the other
direction.
3. Change feet after a while.
Important: Make sure that your thighs
are parallel to one another. You pelvis
pushes forwards and your upper body
remains upright.
Care, storage
Always store the article in dry and clean
condition at room temperature. Never clean it
with aggressive cleaning materials but rather
wipe it clean with a dry cleaning cloth. Protect
the article from extreme temperatures, sun, and
moisture.
Disposal
Dispose of the article and the packaging materi-
als in accordance with current local regulations.
Packaging materials such as foil bags are not
suitable to be given to children. Keep the pack-
aging materials out of the reach of children.