Crivit 304189, Инструкция по эксплуатации

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Stretch each side 3 or 4 times for 15 to
30 seconds.
Number markings (figure A)
• The number markings serve to support and
control use of the article during the stretching
exercises. You can increase your flexibility in
stages and see the progress you are making
as you improve your mobility.
• For example, if you use loop 1 during a
certain exercise (figures B, C, D, F, G, H, I) at
first, you can carry out the same exercise with
the shortened band in loop 2 later, when your
mobility has improved.
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.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don’t forget to continue
breathing steadily throughout!
Suggested exercises
Some of many exercises are described below.
Strengthening deep abdominal mu-
scles (figure B)
Starting position
1. Lie on your back.
2. Put your left foot in the last loop (1) of the
article and hold the other end of the article
with your left hand. Both hands are located at
your sides.
3. Extend your left leg with the loop and place
your other leg next to it at an angle.
End position
4. Tense your stomach muscles.
5. Slowly lift your extended left leg until you feel
the stretch in your calf and the back of your
thigh muscles.
6. Move the leg that you are stretching as far up
as you can while keeping the knee extended.
The hand with the end of the article moves
with it but your upper arm and elbow stay
down, close to your body.
7. Pull on your foot and hold this position for a
moment.
8. Slowly lower your leg back down and repeat
the exercise 10-15 times for three sets. Then
carry out the exercise with the other leg.
Important: Make sure your body is
tensed during the exercise. Hold your
head as an extension of your spine and
keep your shoulders down.
Biceps (figure C)
Starting position
1. Stand with your feet hip-width apart and
spread your weight across your feet.
2. Insert your left foot into loop (1) of the article
and hold the other end of the article with both
your hands.
3. Bend your knees slightly and hold your arms
close to your body at an angle of 90°.
End position
4. Tense your stomach and buttock muscles and
hold your upper body upright.
5. Tense your arms and bend your elbows. Only
your lower arms move towards your upper
arms and your elbows stay close to your side.
6. Keep your stomach tensed and your head as
an extension of your spine.
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