Crivit 373943 2104, Руководство по эксплуатации

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21
The correct grip
Make sure that you always hold the
handles horizontally when pulling on
the expanders.
Do not bend your wrists, as this can
strain them.
Exercises
For all the following exercises, please
note:
• Take hold of the handles.
• Perform the movements in a con-
trolled fashion.
• Keep your arms tense.
• Before each workout with the ex-
panders, make sure that the screwed
connections of the carabiner hooks
are tightly closed.
• 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 is based on
your fitness level.
For arms, shoulders, legs and but-
tocks (Fig. T)
Starting position
1. Stand on the product.
2. Grab the expanders. The backs of your hands
are pointing upwards.
End position
3. Tense your arm, buttock and abdominal
muscles.
4. Lift your left arm, slightly bent, in front of you
up to shoulder height while you press down
on the right pedal with your foot.
5. Lower your left arm and lift your right arm at
the same time, while pressing down on the left
pedal with your foot.
6. Your head is an extension of your spine and
your upper body is upright.
7. Repeat the exercise 10 to 15 times in three sets.
Important: your arms swing in the op-
posite direction of your legs, and your
pelvis remains straight.
For arms, especially for the shoul-
ders (Fig. U)
Starting position
1. Stand on the product. The pedals are not
needed for this exercise.
2. Grasp the expanders and hold your hands at
hip height.
End position
3. Tense your arm and abdominal muscles.
4. Pull your right arm towards your chin. Move
your elbow out to the side up to shoulder
height, with the back of your hand pointing
up.
5. At the same time, lower your left arm.
6. Remain in this position for a moment and then
return to the starting position.
7. Pull your left arm towards your chin. Move
your elbow out to the side up to shoulder
height, with the back of your hand pointing
up.
8. Lower your right arm at the same time.
9. Repeat the exercise 10 to 15 times in three
sets.
Important: during this exercise, keep
your upper body and pelvis straight.
For arms, legs, buttocks and espe-
cially the upper arms (Fig. V)
Starting position
1. Stand on the product.
2. Grasp the expanders and hold your hands at
hip height. Your elbows remain close to your
body. The palms of your hands are pointing
upwards.
End position
3. Tense your arm and abdominal muscles.
4. Lift your right forearm, and at the same time
press the left pedal down with your foot.
5. Now lift your left forearm, and at the same
time press the right pedal down with your foot.
6. You lower your right arm simultaneously.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: during this exercise, keep
your upper body and pelvis straight.
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