Crivit 298482, Инструкции по эксплуатации и безопасности

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8 GB
tube into the valve in order to allow the air to
escape more quickly.
Note: Do not remove the sealing plug
using a sharp or sharp-edged object.
The ball could become severely damaged.
Training notes
The following exercises only represent a selection.
You can find further exercises in the relevant
literature.
Warm up well before each training session.
Do not train if you feel ill or unwell.
When starting training, get instruction on
the correct execution of the exercises from
an experienced physiotherapist if possible.
Only exercise as long as you feel well and/
or you are able to carry out the exercises
correctly.
Wear comfortable sports clothing and
trainers.
Determine the frequency and intensity of
the exercises yourself. Start slowly 2 to 3
times a week for 10 minutes at a time, and
increase the frequency and the exercise
intensity gradually. The more frequently
and regularly you carry out the exercises,
the fitter and better you will feel.
CAUTION! Avoid training too intensely!
When you first begin training, 2-3 minutes
are sufficient per exercise. If you train every
day the duration can be increased to 5-10
minutes after approximately one week. The
maximum training time should, however, not
exceed 1 hour.
Take sufficient breaks between exercises
and drink sufficient fluids.
CAUTION!
Cease exercising immediately if you
experience discomfort or feel unwell
and consult your doctor.
Warming up
Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.
Warming up neck muscles
1. Turn your head slowly to the left and to the
right.
2. Repeat this movement 4 - 5 times.
3. Circle your head slowly, first in one direction
and then in the other.
Warming up arms and shoulders
1. Circle both your shoulders forwards at the
same time.
2. Change direction after one minute.
3. Then pull your shoulders up to your ears and
let your shoulders fall again.
4. Circle your right and left arms alternately for-
wards and then after one minute backwards.
Important: Don’t forget to continue breathing
steadily throughout
Suggested exercises
Some of many exercises are described below.
Pelvic tip (figure A)
Starting position
1. Sit straight up on the article and place your
feet on the floor shoulder-width apart.
2. Fold your arms behind your neck. Your elbows
are pointing outwards.
End position
3. Tense your stomach muscles and pull your
shoulder blades into your spine. Your shoulders
stay relaxed and down.
4. Tip your pelvis slowly backwards and for-
wards in turn. The article will move with your
movements.
5. Repeat this exercise 10 - 15 times and for
three sets.