Crivit 292895, Инструкция по эксплуатации, Страница: 10 / 44

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Note! Do not use a sharp or sharp-edged
object to remove the stopper plug. Seri-
ous damage to the ball is possible.
Fastening the expander
bands
Hook the carabiner hooks (2a) of the expander
bands (2) to the eyelets (1b) of the product (Fig. D).
General exercising instructions
To exercise:
• Wear comfortable sportswear and gym shoes.
• Before exercising, check the soles of your
shoes for cleanliness and foreign bodies (like
stones etc.)
• Warm up every time before exercising and
cool down gradually.
• Take sufficiently long breaks between
exercises and drink enough fluid.
• If you are a beginner, never exercise with
excessive load. Increase the intensity of your
exercise slowly.
• Do all the exercises slowly, not hurriedly or
with jerks.
• Ensure uniform breathing. Inhale with the
movement in which you exert your body,
exhale when you relax it.
• Pay attention to correct body posture when
doing the exercise.
Warming up
Take enough time to warm up before every
exercise session. A few simple exercises for
warming up are described below.
These exercises should be repeated twice or
three times.
Neck muscles
1. Turn your head slowly to the left and the right.
Repeat this movement four to five times.
2. Rotate your head first in one direction and
then in the other.
Arms and shoulders
1. Fold our arms behind your back and carefully
pull them towards the front. If you bend your
upper body forward when doing so, all the
muscles will get optimally warmed up.
2. Rotate both your shoulders simultaneously
in the forward direction and after a minute,
change the direction.
3. Draw up your shoulders towards the ears and
then let them drop again.
4. Alternately rotate your left and right hands
forward and after a minute, backwards.
Important: Do not forget to continue to
breathe steadily while doing so.
Suggested exercises
Just a few of many exercises are shown in the
following.
Important! Increase the repetitions
slowly and start merely by simply
holding the product. When exercising,
pay attention to the body tension and
always put down the product carefully.
All-fours position, diagonal raising
(Fig. F)
Starting position
1. Put the exerciser on the floor with the flat side
down.
2. Take up an all-fours position on the exerciser.
The knees should be at waist width. The
hands must be at shoulder width.
Final position
3. Tighten the muscles of the legs, the pelvis and
the torso.
4. Stretch out the left arm and the right leg
diagonally.
5. The left arm and the right leg are completely
stretched and form a straight line with the
upper body.
6. Do this exercise for 30 to 45 seconds. Then
switch sides and repeat.
Important: During the exercise, ensure
that the hips and shoulder girdle are
always horizontal with respect to the
floor.
Lunges (Fig. G)
Starting position
1. Put the exerciser on the floor with the flat side
down.
2. Place the left leg in the middle of the
exerciser.
3. Place the right leg behind it, two steps away.
GB