Crivit 298482, Инструкции по эксплуатации и безопасности

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9 GB
Important: Keep your body tense throughout
the exercise and your upper body straight.
Back stretch (figure B)
Starting position
1. Lie on the article on your stomach.
2. Stabilise your position on the floor using the
balls of your feet.
3. Extend your arms forwards and tense your
buttock and stomach muscles.
End position
4. Lift your arms and your upper body so that
your back is straight. Your lower back stays
almost straight.
Make sure you do not hollow your back.
5. Your head is an extension of your spine and
your shoulders stay down.
6. Keep your body tensed and then lower your
upper body back down.
7. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your body tense throughout
the exercise your head remains an extension of
your spine.
Push up (figure C)
Starting position
1. Lie in a push up position with your legs on
the article.
2. Hold yourself straight and tense your buttock
and stomach muscles.
End position
3. Lower your upper body to do a push up.
Your elbows are pointing slightly outwards
and your hands stay under your shoulders.
4. Hold your body tension briefly and then lift
your upper body back up. Make sure you
stay straight with you upper body and your
head as an extension of your spine.
5. Repeat this exercise 10 - 15 times and for
three sets.
Important: Always keep your back straight
during this exercise.
Leg lift (figure D)
Starting position
1. Lie on your back on a mat and hold the arti-
cle between your legs.
2. Lift your legs up with the article. Your arms
are extended close to your body.
End position
3. Tense your stomach muscles and lower your
legs a little. Your feet do not touch the floor
and your lower back stays on the floor
throughout.
4. Hold your body tension briefly and then lift
your legs up again with the article.
5. Repeat this exercise 10 - 15 times and for
three sets.
Important: Hold your lower back on the mat
throughout the exercise.
Ball leg curl (figure E)
Starting position
1. Lie on your back on a mat with your calves
on the article. Your feet and calves are resting
the article.
2. Lift your body so that your upper body forms
one line with your legs. Your arms are ex-
tended close to your body.
3. Your head and shoulders are on the mat.
End position
4. Tense your buttock and stomach muscles.
5. Lift your buttocks upwards and at the same
time roll the article towards you using your
feet until only your feet are on the article and
your trunk forms an angle of approximately
90 degrees to your legs.
6. Hold this position briefly.
7. Then lower your buttocks and roll the article
away from you at the same time using your
feet until your calves are resting on the article
again.
8. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your back straight during
the exercise and keep your body tense through-
out the exercise.