Crivit 304189, Инструкция по эксплуатации

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4. Keep your upper body upright and keep your
knees slightly bent.
End position
5. Tense your arm and stomach muscles and lift
your arms up as far as possible, away from
your body.
6. Extend your elbows and hold your shoulders
down. Your head is an extension of your
spine.
7. Hold this position briefly and then slowly
return to the starting position.
8. Repeat the exercise 10-15 times for three sets.
Important: Please ensure that your
upper body remains upright in order to
avoid compensatory movements.
Mountain climber (figure F)
Starting position
1. Insert your right foot into the first loop (1) on
the article and your left foot into the fourth
loop on the article.
2. Lie in a push up position with your hands on
the floor. Your hands are under your shoulders
and your elbows are facing slightly outwards.
Your feet only touch the floor with the balls of
your feet.
3. Keep straight and tense your stomach
muscles.
End position
4. Tense your buttock and stomach muscles.
5. Lift one leg and pull it forwards towards your
chest. Your elbows are pointing outwards and
your hands stay under your shoulders.
6. Lower your leg again and pull the other leg
in. Make sure that your upper body stays
straight and hold your head as an extension
of your spine.
7. Change legs and repeat this exercise 10 – 15
times for three sets.
Important: Always keep your back
straight during the exercise.
Strengthening the oblique abdomi-
nal muscles (figure G)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
7. Pull your shoulder blades into your spine and
keep your shoulders down.
8. Hold this position for a moment and then
extend your elbows back to the starting posi-
tion.
9. Repeat this exercise 10 to 15 times for three
sets. Then carry out the exercise with your
other leg.
Important: Carry out the exercise slow-
ly and keep your shoulders down.
Strengthening your thigh muscles
(figure D)
Starting position
1. Lie on your stomach with the instep of your
right foot in the loop (1) of the article and
your thighs close together.
2. Hold the other end of the article next to your
head with your right hand and bend your leg.
The other leg is extended next to it.
3. Bend your knee until you can feel the stretch
in the front of your thigh.
4. Pull on the band until you feel the stretch in
your right thigh.
5. Hold both thighs firmly on the ground and lift
your head slightly as an extension of your
spine.
End position
6. Tense your buttock and stomach muscles.
7. Slowly lower the leg and hold this position
briefly.
8. Repeat the exercise 10-15 times for three sets.
Then carry the exercise out with the other leg.
Important: Be sure to carry out the ex-
ercise slowly and hold your head as an
extension of your spine.
Chest and biceps stretch with simul-
taneous shoulder blade mobilisati-
on (figure E)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
2. Hold the band with both hands behind your
back at buttock height.
3. Leave the two loops (4, 5) free between your
hands. The backs of your hands are facing
away from you.
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