Crivit FS-15390 Gebrauchsanweisung Seite 10

2. Open the product, place it at waist height and
close the plug-in elements (1) again.
3. Tense your core, abdominal muscles and pel-
vis. Keep your shoulder blades backwards/
downwards.
4. Take the ball weight (3) in your hand and
throw it slightly to the side so that the ball
rotates around your body.
5. Move your hips in a circular motion to
increase the speed of the ball and make it
rotate further around your waist.
Note: the resistance of the ball weight can be
changed by adjusting the length of the rope.
Note: swing the ball weight to the right or left
to find out which side is easier for you. Keep
your arms up so as not to touch the product.
Bend your elbows to do this.
6. Perform the exercise for 10 to 15 minutes
every 2–3 days for beginners and 30 to 60
minutes every two days for advanced users.
Note: the reason for the different exercise times
is that the abdominal muscles first have to get
used to the exercise load.
Important: the movement is initiated via
the pelvis. The upper body remains in
motion and the feet remain in the same
position.
Stretching
Take enough time to stretch after every exercise
session. Here are some simple exercises to help
you do this.
You should perform the exercises three times per
side in 15–30 seconds.
Neck muscles
1. Stand in a relaxed position.
2. Use one hand to gently pull your head first
to the left and then to the right. This exercise
stretches the sides of the neck.
Arms and shoulders
1. Stand upright with your knees slightly bent.
2. Bring your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grasp your right elbow with your left hand
and pull it backwards.
4. Switch sides and repeat the exercise.
10 GB
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Slowly circle it first in one direction and then
in the other.
3. Switch feet after a while.
Important: make sure that your thighs
remain parallel to each other. Push your
pelvis forwards and keep your upper
body upright.
Storage, cleaning
When not in use, always store the product dry,
clean, without batteries and at room tempera-
ture.
Only clean the product with a damp cloth and
wipe dry afterwards.
IMPORTANT! Never clean the product with
harsh cleaning agents.
Disposal
The accompanying symbol indicates that
this device complies with Directive
2012/19/EU. This directive indicates
that you may not dispose of this device
along with basic household waste at the end of
its useful life and instead must hand it in to
specifically designated collection sites, valuable
substance collection stations, or waste disposal
facilities.
Look after the environment and dispose of waste
properly.
Batteries may not be disposed of with household
waste. They may contain toxic heavy metals and
are subject to hazardous waste treatment. The
chemical symbols of the heavy metals are as fol-
lows: Cd = cadmium, Hg = mercury, Pb = lead.
Dispose of used batteries at a municipal collec-
tion site.
For further information about disposal of
the product no longer needed, contact
your local council. Dispose of the
product and the packaging in an
environmentally friendly manner. Store the
packaging materials (foil bags, for example) out
of the reach of children.