Crivit 292900, Инструкция по эксплуатации

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GB 7
diseases and physical symptoms, especially with ad-
vancing age.
Cool Down
Just as a warm-up should be performed before each
training session, a cool-down should take place after a
unit. A Cool Down starts the relaxation phase; the op-
erating temperature of the body will come back down
and shows the transition of stress relaxation.
The cool-down should last at least 10 minutes (as the
Warm Up) and is controlled slowly dropping down to
the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during
the warm-up your muscles easily. After the training you
should definitely stretch your muscles. A stretching
afterwards returns the muscle to its original length, thus
preventing muscle shortening. The more strenuous the
training has been, the more important is the stretching
afterwards.
Particularly important is the stretching for the exercised
muscle groups. Stretching should be noticeable for the
muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.
Start your training with about 7 - 8 reps per exercise
set. Increase the number of repetitions according to
your individual preferences slowly to 11 - 12 reps per
set. If you notice that your muscles are tired, reduce the
scope of your training. Ideally train 3 - 4 times a week.
However, be sure that between individual exercises one
day of rest is inserted so that the muscles and the body
are able to recover sufficiently.
Also, perform all exercises with a stable body centre.
The spine (particularly the lumbar spine) must be kept
straight, so that the individual vertebrae are held in the
biomechanically correct position, e.g. to protect the
disc against faulty loads.
Do not train with momentum and / or jerkily. Perform
all exercises in a smooth and controlled manner. Note
that in case of improper or excessive training negative
effects on your health are possible.
5.2
5.2 5.2
5.2 Exercise instructions
Exercise instructions Exercise instructions
Exercise instructions
First of all, you should practice standing on the unit
when it is switched off. First stand on both legs with
your body up straight. Then lift a leg and stretch your
arms out. Change legs. Do this to get the feeling of
standing on the unit.
Body tension will always be in the core when you are
in the normal standing position on the vibration plate.
For this, keep your back straight and bend your knees
slightly. The leg muscles are now also slightly tightened.
Never train with straight arms or legs, always keep
them bent.
(C) Squats
Stand in a normal position on the unit with your feet
about shoulder-width apart. Go into the squat position
by bending your legs and move your buttocks back-
wards and downwards in the same movement. To sta-
bilise yourself, raise your arms upwards in front of your
body. Hold the squat position and then return to the
standing position.
(D) Biceps
Stand in a normal position on the unit with your feet
about shoulder-width apart. Take one handle of the
stretch tube in each hand at about waist height. Now
bend your arms and lift your hands upwards. Make
sure that the elbows remain stable against the sides of
your body throughout the movement. Hold this position
briefly and then return to the initial position.
(E) Dips
Sit upright in front of the unit. With your thumbs point-
ing inwards, place both hands on the training plate
and straighten your arms to lift your body into the air.
Bend your arms back and lower your body. Now lift it
again. You can perform this exercise with bent legs or
– as a variation – with stretched legs.
(F) Sit-ups
Lie with your back on the training plate and place your
feet on a chair or similar, place your feet in front of
your body on the floor with bent knees for more stabil-
ity or lift your feet for a more strenuous variation. Now
hold your arms to the side of your head or chest and
lift your upper body towards your knees. Hold this
position briefly and then return to the initial position.
(G) Push-ups
Support yourself with both hands as shown on the
training plate. Keep your body straight and stiff and
bend your arms now. Then straighten your arms again.
You can vary this exercise by doing it either with bent
legs on the knees (see figure) or with straight legs and
straight back on the feet.