Crivit RESISTANCE BANDS WITH PULLEY, Инструкция по эксплуатации

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End position:
3. Tense your stomach muscles.
4. Pull your heels up to your pelvis.
5. Slowly return to the starting position.
6. Repeat the exercise 10 times.
Important: Press your heels into the
foot loops during the entire movement.
Increase the intensity by lifting your
pelvis during the exercise.
Crunch (figure J)
Length of suspension trainer: knee height
With or without pulley
Starting position:
1. Place your feel into the foot loops with your
toes facing downwards.
Note: Push the plastic handles upwards for a
more comfortable foot position.
2. Take a plank position supporting yourself on
your hands.
End position:
3. Tense your buttock and stomach muscles.
4. Pull your knees into your chest.
5. Move back into the starting position.
6. Repeat the exercise 15 times.
Important: Make sure you keep your
body tensed and retain good posture.
Most plank exercises on the floor are
easier if you support yourself on your
lower arms.
If you support yourself on your hands
with your arms extended then the
exercise becomes more difficult.
Hip lifts (figure K)
Length of suspension trainer: knee height
With or without pulley
Starting position:
1. Lie on your back with your heels in the foot
loops.
2. Your arms are at your sides and your palms
flat on the floor.
End position:
3. Tense your core muscles.
4. Lift your pelvis off the ground by pressing your
heels into the foot loops.
5. Lower your pelvis again half way.
6. Repeat the exercise 15 times.
Warming up
Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don’t forget to continue
breathing steadily throughout!
Suggested exercises
Some of the many possible exercises are
described in the following:
Note:
In some exercises you have the option
of training with or without a pulley. If you wish
to train without a pulley then you need to attach
the rope directly to the belt strap. For more
information about this, please see the section
‘removing the pulley’.
Caution! Always wear non-slip sports
shoes!
Leg curls (figure I)
Length of suspension trainer: knee height
With or without pulley
Starting position:
1. Lie down, facing upwards, and place your
heels in the foot loops.
Note: Push the plastic handles upwards for a
more comfortable foot position.
2. Your arms are at your sides.
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