Crivit 344969 2004, Инструкция по эксплуатации

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5. Slowly return your leg to the starting position.
6. Repeat the exercise 10 to 15 times per side in
three sets.
Important: maintain bodily tension.
Arms (Fig. L)
Use one foam grip (2) for this exercise. Secure
the fitness band to the side of the door as
described in the section “Securing the fitness
band”. Secure all carabiners at the ends of the
fitness band to one single foam grip.
Starting position
1. Grab the foam grip with your right hand.
2. Stand with your side to the door. Your legs
are hip-width apart. Your upper arm is slightly
spread out from your upper body. The fitness
band should be taut.
End position
3. Tense your abdominal and buttock muscles.
4. Slightly pull the fitness band toward your
upper body. Make sure that your lower body
remains straight. Your upper arm is against
your upper body.
5. Hold this position for about 2 seconds.
6. Return your arms to the starting position.
7. Perform this exercise 10 times per side and
repeat the exercise with the other arm.
Important: maintain bodily tension and
keep your upper body upright during
the entire exercise.
Triceps (Fig. M)
Use the foam grips (2) for this exercise.
Starting position
1. Go into a stepping position, with your right
leg in front. Place equal weight on your feet
and slightly bend your knees. Your upper
body is upright.
2. Grab one of the two foam grips with your
right hand.
3. Stretch out your arm toward the ceiling and
bend it backwards. Your forearm forms ap-
prox. a 90° angle with your upper arm.
4. Arrange the fitness band so that it runs along
your back.
5. Grab the fitness band with your left hand and
hold it tightly at the height of your pelvis. The
free end of the fitness band is hanging loosely
downward.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: make sure that your upper
body is upright, your shoulder blades
are pulled downwards, and your upper
arms remain parallel to your body.
Leg inward (Fig. J)
Use the foot straps (3) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section “Securing the fitness
band”.
Starting position
1. Fasten one foot strap to your left leg and
secure both carabiners of the selected fitness
band to the eyelet of the foot strap.
2. Stand with your side to the door, so that your
right leg is closer to the door than your left
leg.
Note:
the fitness band should be straightly
outstretched and go past your right leg.
3. Shift your weight to your right leg.
End position
4. Tense your abdominal and buttock muscles.
5. Slowly move your left leg outwards to the side
with the fitness band. Make sure that your
upper body and leg remain straight.
6. Return your left leg to the starting position.
7. Repeat the exercise 10 to 12 times and then
switch sides.
Important: make sure that your upper
body is upright and the movement is
performed from your hip joint.
Hip stretch (Fig. K)
Use the foam grips (2) for this exercise.
Starting position
1. Get down on all fours.
2. Place the fitness band around the middle of
one of your gym shoes.
Note:
always place the fitness band around
the middle of your gym shoe so that it does not
slip off.
End position
3. Tense your arm, abdominal and buttock
muscles.
4. Slowly stretch your leg with the fitness band
backwards so that your leg forms a line with
your back.