Crivit 327396-1904, Инструкция по эксплуатации

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17 GB/IE
Important: Keep your stomach tensed
throughout to stabilise your lower
back. Your elbows are always posi-
tioned below your shoulders.
Keeping balance (figure F)
Starting position
1. Lie on the middle of the article and hold your
arms extended forwards.
2. Extend your legs out backwards and go up on
tiptoe.
End position
3. Tense your stomach muscles and hold your
arms at shoulder height and at an angle.
4. Lift your upper body and your angled arms
upwards.
5. Hold your head as an extension of your spine
and do not overextend it.
6. Hold this position for 30 seconds, rest, and
repeat the exercise 5 times.
Important: Keep your stomach muscles
tense throughout in order to stabilise
your lower back. Do not overextend
your head.
Lifting and lowering the buttocks
(figure G)
Starting position
1. Lie on your back on a mat with your heels in
the middle of the article. Your legs are bent
and your arms are at the side of your body.
End position
2. Tense your buttock and stomach muscles.
3. Lift your pelvis so that your upper body forms
a line with your legs. Your arms are extended
close to the sides.
4. Your head and shoulders are on the mat.
5. Hold this position briefly.
6. Then lower your pelvis and repeat this exer-
cise 10-15 times for three sets.
Important: Keep your back straight dur-
ing the exercise and keep your stomach
tense throughout.
Lunge (figure H)
Starting position
1. Stand with one foot on the article at a
distance of a little more than the length of one
stride.
2. Your legs are slightly bent and the weight of
your back leg is spread evenly over the ball of
your foot.
3. Hold your upper body straight and your pelvis
tipped slightly forwards.
End position
4. Tense your stomach muscles, pull your shoul-
der blades in towards your spine, and hold
your head as an extension of your spine.
5. Lower your back leg until it is at a 90-degree
angle. Your upper body stays straight. Keep
your balance and do not turn your knee.
6. Hold this position for 3 seconds and then
come up again. While performing this
exercise you should try to keep the article as
horizontal as possible and not let it tip.
7. Repeat this exercise 15 times for 3 sets.
Important: Always pay attention to the
position of your knees.
Lifting and lowering the buttocks
(figure I)
Starting position
1. Sit on a mat in front of the article.
2. Support yourself with your hands on the sides
of the article. Your arms are slightly bent and
your elbows are facing away from you.
3. Extend your legs, keeping them slightly bent,
and place your heels on the mat.
End position
4. Tense your buttock and stomach muscles.
5. Pull your shoulder blades in towards your
spine.
6. Lift your pelvis so that your arms are almost
fully extended. Make sure you do not extend
your arms fully.
7. Hold your balance and keep your shoulders
down throughout. The article should remain
straight.
8. Stay in this position briefly and then lower
your pelvis again.
9. Repeat the exercise 10 -15 times in three sets.
Important: Keep your back straight
during the exercise and your shoul-
ders down. Make sure you keep your
balance.