Crivit 304189, Инструкция по эксплуатации

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2. Insert your right foot into the loop (1) on the
article and hold the other end of the article
with both hands. Your hands are on your right
thigh and your knees are slightly bent.
End position
3. Tense your stomach and buttock muscles and
hold your upper body upright.
4. Tense your arms and turn your upper body
far to the left with your elbows lifted.
Your head goes with the movement as if you
were looking over your left shoulder.
Make sure that you only move your upper
body and your arms. Your hips stay straight.
5. Keep your stomach tensed throughout and
your head as an extension of your spine.
6. Pull your shoulder blades into your spine and
hold your shoulders down.
7. Hold this position for a moment and then
return slowly to the starting position.
8. Repeat this exercise 10 – 15 times for three
sets. Then carry out the exercise with the other
leg to the other side.
Important: Carry the exercise out
slowly and keep your pelvis straight
throughout.
Torso rotator (figure H)
Starting position
1. Sit on the ground and insert your right foot
into the loop (1) on the article and hold the
other end of the article with both hands.
Your arms are angles and your upper arms
are located at your sides close to your body.
2. Your upper body is bending slightly back-
wards and your knees are slightly bent with
your heels touching the ground.
End position
3. Tense your stomach and buttock muscles and
hold your upper body upright.
4. Tense your arms and turn your entire upper
body and your head to the right. Your pelvis
stays straight.
5. Keep your stomach tensed throughout and
your head as an extension of your spine.
6. Pull your shoulder blades into your spine and
keep your shoulders down.
7. Hold this position for a moment and then
return slowly to the starting position.
8. Repeat this exercise 10 – 15 times for three
sets. Then carry out the exercise with the other
leg and to the other side.
Important: Carry the exercise out
slowly and keep your pelvis straight
throughout.
Triceps stretch (figure I)
Starting position
1. Stand with your feet hip-width apart and
spread your weight evenly across your feet.
2. Hold the last loop (1) on the article with your
right hand.
3. Bend your knees slightly and hold your upper
body upright.
4. Bend your elbows and pass the article along
the back of your head so that it runs up your
back. The backs of your hands are facing
away from you.
5. Hold the rest of the article behind your back
with your left hand. Your palm is facing away
from you.
End position
6. Pull your right elbow backwards with your left
hand.
7. Hold this position briefly and then return to
the starting position.
8. Repeat the exercise 10-15 times for three
sets. Then carry out the exercise with the other
arm.
Important: Hold the arm that you are
stretching close to the side of your
head.
Stretching
Take sufficient time after each training session
to stretch. The following illustrates some simple
exercises for this purpose.
You should carry out the relevant exercises 3
times on each side for 15-30 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to one side with one hand, first to the
left and then to the right. This exercise
stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
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