Crivit 292895, Инструкция по эксплуатации, Страница: 12 / 44

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Important: Ensure that the shoulder
girdle is pointed vertically upwards.
Forward-bent rowing while
standing (Fig. L)
Starting position:
1. Put the exerciser on the ground with the flat
side on the floor and fasten the resistance
bands to the loops provided on it (Fig. D).
2. Stand on the exerciser with the legs at hip
width. Hold the resistance bands with their
handles cross-wise.
3 Bend the legs slightly and tilt the upper body
slightly forward in a manner that is gentle on
the back.
4. Let the arms hang loosely by the body.
Final position:
5. Tighten the back, torso and leg muscles.
6. Pull the shoulders back and bend the arms.
7. Hold this position for 30 to 45 seconds.
Important: Ensure that in the end
position, the lower arm forms a straight
line with the respective resistance band
and that the upper arm forms an angle
of 45 degrees with the upper body.
Half-squats (Fig. M)
Starting position:
1. Put the exerciser on the floor with the flat side
down.
2. Stand on the exerciser with the feet at hip
width.
3. Stand straight and let the hands hang down
loosely along the body.
Final position:
4. Tighten the muscles of the legs, pelvis and
torso.
5. Lower yourself and drop the pelvis till there is
an angle of 90 degrees at both the knees..
6. Lean the upper body slightly forward in a
manner that is gentle on the back to keep
your balance.
7. Stretching the arms out, lift them forward to
shoulder height.
8. Hold this position for 30 to 45 seconds.
For advanced practitioners:
9. Take the legs back into the straight position,
and let the arms hang loosely to the side of
the body.
10.Repeat this exercise 12 to 15 times.
Important: Ensure that the knees do not
tilt inward in the squat position. Pull the
knees towards the outside.
Stretching
Devote sufficient time to stretching after every
exercise session. A few simple exercises for
cooling down are described below.
These exercises should be repeated three times
per side for 15-30 seconds each.
Neck muscles
1. Stand in a relaxed pose. Gently pull your
head first to the left, then to the right with one
hand. This exercise will elongate the sides of
your neck.
Arms and shoulders
1. Stand upright with the knee joints slightly
bent.
2. Take the right hand behind the head and
place it between the shoulder blades.
3. Hold the right elbow with the left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and raise one foot off the floor.
2. Rotate it slowly first in one direction and then
in the other.
3. After a while, change the foot.
Important: Ensure that your thighs
remain parallel alongside each other.
Push the pelvis forward, the upper
body remains upright.
Care, storage
Always store the exerciser clean and dry in a
temperature-controlled area. Never clean it with
sharp implements, just wipe clean with a dry
cleaning cloth.
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 packa-
ging materials out of the reach of children.
GB