Crivit 355239 2004, Инструкция по эксплуатации

Страница: 17 / 56

17 GB/IE
Shortening and extending the
suspension trainer
Note! Before adjusting, always make
sure that the straps are not twisted!
Shortening:
• Hold on tightly to one of the suspension trai-
ner belt straps to shorten it.
• Use the thumb on one hand to press the adjus-
ting clasp on the belt strap down, and take the
black adjusting strap in the other hand.
• Press the clasp down and pull the strap up. Re-
peat the process with the other strap (Fig. E).
• However, if the straps are too long for some
exercises, you can shift the anchor point.
To do this, open the carabiner on the door
anchor and remove the carabiner from the
suspension trainer.
• Position the carabiner of the door anchor in one
of the bottom straps of the suspension trainer.
•
Warning! Only position the carabiner of
the door anchor in the anchor straps that are
marked with colour on both sides!
• Warning! Risk of injury! Never simply
wrap the straps around the door anchor to
shorten them. The strap can loosen!
Extending:
• To extend, press both adjusting clasps at the
same time and pull the straps downward
away from the fastening point (Fig. F).
Recommended length of the
suspension trainer
Set the length of the suspension trainer
for each exercise as described below:
Suspension trainer length: short
Shorten the suspension trainer as much as
possible.
Suspension trainer length: medium length
Set the suspension trainer to medium length by
fixing the door anchor at the coloured double
markings sewn into the middle of the strap.
Suspension trainer length: knee height
Set the suspension trainer so that the handles
reach up to just below your knees.
Suspension trainer length: long
Pull on the suspension trainer straps completely
so that the handles are hanging approx. 7cm
above the floor. If the length is not sufficient, you
can set the adjusting strap between the door
anchor and the suspension trainer.
General training instructions
Training procedure
• Wear comfortable sportswear.
• Warm up before each training session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exer-
cising.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
You should repeat each exercise 2 to 3 times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your up-
per body forwards at the same time, all your
muscles will be maximally warmed up.
2. Rotate both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don’t forget to keep brea-
thing steadily!