Crivit 347010 2001, Инструкция по эксплуатации

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• Regeneration zone/health zone
This training is aimed at basic physical fitness.
It consists of longer endurance exercises, which
are to be performed slowly. It is especially
suitable for beginners and/or people in weak
physical condition.
• Fat-burning zone
Optimised for fat-burning, the workout is desig-
ned for strengthening the cardiovascular system.
In this zone, the body burns proportionately the
most kilojoules from fat.
During your training session, you should feel
relaxed and be able to converse.
• Carbohydrate-burning zone
In this zone, more carbohydrates are burned
than fat. The training effort is more strenuous, but
also more effective.
Stretching exercises
Stretching the lower back muscles
(Fig. F)
Starting position
1. Go down onto all fours.
2. Position your wrists and knees below your
shoulders and hips respectively.
End position
3. Tense your abdominal muscles and arch your
back up like a cat, until you feel a stretch
across your entire back.
4. Your gaze is directed at your hands.
5. Remain in this position for a moment and then
return to the starting position.
6. Repeat this exercise 2–3 times in sets of three.
Important: keep your back and pelvis
straight in the all-fours position.
Stretching the hamstrings (Fig. G)
Starting position
1. Lie with your back on the floor. Your legs are
stretched out in a relaxed position.
End position
2. Tense your abdominal muscles and lift one leg
up into a vertical position.
3. Hold your thigh with your hands and pull it
towards you to increase the stretch.
4. Your toes are pointing down and the other leg
remains lying stretched out on the floor.
5. Hold this position for a moment and then
return to the starting position.
6. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Important: some people have very
short hamstrings. If this applies to you,
you may use a towel to help pull your
thigh towards yourself.
Stretching the chest muscles (Fig. H)
Variation 1
Starting position
1. Place your forearm and elbow against a wall
with your hand pointing up, so that your upper
arm and forearm form a right angle.
End position
2. Maintain contact and turn your upper body
slightly away from the wall.
3. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Variation 2
Starting position
1. Stretch your forearms up at your sides, so that
you forearms and upper arms form a right
angle.
2. Lean yourself slightly in front of a door frame.
End position
3. Gently push your upper body forwards
through it, so that you feel the stretch in your
chest area.
4. Repeat this exercise 2–3 times in sets of three.
Important: hold the stretch for approx.
5 seconds.
Stretching the neck muscles (Fig. I)
Starting position
1. Stand up straight.
End position
2. Tilt your head to the side towards your shoul-
der, pulling the other shoulder down at the
same time. You should feel the stretch on the
side of your neck.
3. Remain in this position for approx. 5 seconds
and then return to the starting position.
4. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Important: keep your head looking
straight forward, without twisting your
neck. Performing this exercise in front
of a mirror will facilitate the correct
posture.
Stretching the front thigh muscles
(Fig. J)
Starting position
1. Stand up straight and tense your abdominal
muscles.
2. Pull your pelvis up to avoid a hollow back.
3. To improve your posture you can support
yourself with your hand on a wall.
End position
4. While maintaining the tension, grasp one ank-
le and pull it up towards your buttock. Keep
your legs parallel during this movement.
5. You should feel the stretch in the front of the
thigh of the bent leg.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Important: some people have very
short front thigh muscles. If this applies
to you, you may use a towel to pull
your foot toward yourself.
Stretching the hip flexors (Fig. K)
Starting position
1. Take a lunging step forward and lower the
back leg with your shin on the floor.
2. Your front knee is bent at a right angle and
your arms rest on your front leg.
End position
3. With a straight, upright back, push your pelvis
forwards towards the floor, so that you feel a
stretch in the hip area of your back leg.
4. Your front knee should not extend beyond
your toes.
5. Ensure that your back leg and hip are aligned
throughout the movement and that you do not
twist your pelvis outwards.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Important: keep your back straight
during the exercise.
Stretching the inner thighs (Fig. L)
Starting position
1. Stand with your legs wide apart and bend
one leg forwards in this position.
2. Place the hands loosely on the hips.
End position
3. Stretch the other leg out to the side and shift
your body weight onto the bent leg.
4. Keep the foot of the outstretched leg flat on
the floor, so that you feel a stretch in the inner
thigh of the outstretched leg.
5. Remain in this position for approx. 5 seconds
and then return to the starting position.
6. Repeat this exercise 2–3 times in sets of three
and then switch sides.
Important: keep your back and pelvis
straight during the exercise.
Exercises with the training
surface
Place the product on the floor so that the training
surface is facing upwards.
Note: ensure the product is stable and not in
danger of slipping.
The following applies for all exercises
with the training surface:
• The duration of the exercise sets
should be based on your personal
fitness level. Divide the exercises into
multiple sets and pause between
individual sets.
• We recommend 3 sets per exercise,
the duration of the repetitions depen-
dent on your fitness level.
For buttocks and thighs (Fig. M)
Starting position
1. Stand in front of the product and place one
foot on the middle of the training surface.
2. Place your hands on your hips. Look straight
ahead.
End position
3. Tense your buttock and abdominal muscles.
4. Mount the training surface by placing the
second foot next to the first. Your head is an
extension of your spine and your upper body
is upright.
Note: make sure you are positioned in the
middle. Otherwise there is a risk of tipping.
5. Step off the training surface with the foot that
first stepped up.
6. Repeat this exercise 10–15 times in sets of
three.
Important: alternate your feet and
intensify the training by increasing the
pace of your steps up and down.
For chest muscles and triceps
(Fig. N)
Starting position
1. Position yourself in front of the product and
place the palms of both hands on the middle
of the training surface.
2. Stretch your legs out behind you, resting on
the toes.
GB/IE