Crivit 292997, Инструкция по эксплуатации

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Dips (bar support) (Fig. G)
Main muscle group/s: Chest and arm muscles
Starting Position
1. Position the item so that the handles are at the
top of the frame.
2. Tense your shoulder, chest and arm muscles.
3. Prop yourself up on the item. Always keep
your arms slightly bent during this movement.
4. Bend your knee joint so that your feet lose
contact with the ground.
End position
5. Tense your upper leg, pelvis, and torso
muscles.
6. Slowly bend your arms.
7. Lower your entire body in a controlled manner
until your upper arm is horizontal to the floor.
8. Stretch out your arms and lift your entire body
upwards again.
9. Repeat this exercise 8 to 12 times.
Important: Ensure that your forearms
are vertical with the ground during the
entire movement and that the muscles in
your shoulder girdle are always tensed.
Hip stretch (Fig. H)
Main muscle group/s: Back of the thigh and
buttock muscles
Starting Position
1. Lay the item on its side and reposition the
straps to make a slackline.
2. Lie on your back in front of the item and place
your arms by your sides next to your body.
3. Put your feet on the slackline.
End position
4. Tense your buttock, leg and core muscles.
5. Lift your pelvis and extend your hip joint until
your upper body and your thighs form a
straight line.
6. Lower your pelvis again in a controlled
manner until you almost touch the floor with
your pelvis.
7. Repeat this exercise 12–15 times.
Bent leg lifts
(Fig. I)
Main muscle group/s: Straight abdominal
muscles
Starting Position
1. Position the item so that the handles are at the
top of the frame.
Exercise Suggestions
The following is a selection of many exercises
that you can do.
Forward lunge
(Fig. E)
Main muscle group/s: Thigh, lower leg and
buttock muscles
Starting Position
1. Lay the item on its side and reposition the
straps to make a slackline.
2. Place one leg in the middle of the slackline.
3. With the other leg, take a large step (about
two strides) backward.
4. Hold your upper body erect and look straight
ahead.
End position
5. Tighten your buttock, leg and core muscles.
6. Bend your knees and lower the body until you
are standing with the rear knee joint a hand‘s
width above the ground.
7. Keep your upper body erect and straight
during the movement. Look straight ahead.
8. Stretch both legs again, back to the upright
stance.
9. Repeat this exercise 12 to 15 times and then
switch legs.
Important: Make sure that your knees
do not tilt inward in the lower lunge
position. Keep your knees straight .
Calf stretch (Fig. F)
Main muscle group/s: Lower leg muscles
Starting Position
1. Put the item on its side.
2. Stand in front of the item and hold the ends of
the frame with your hands.
3. Take a large step backwards so that you can
stand on tiptoe.
4. Keep your back straight and look forwards.
End position
5. Tense your leg muscles.
6. Press your heels down until you feel tension in
your calf muscles.
7. Remain like this for a moment and then raise
your heels again to relax your calf muscles.
8. Repeat this exercise 15 to 20 times.
Important: Make sure to keep your
pelvis straight and not to hollow your
back during this exercise.
GB