Crivit FS-15390 Gebrauchsanweisung Seite 9

Explanation of counter trolley
symbols (Fig. D)
MOD
Mode switch
Reset button (press once,
RST
display is reset)
Scan display (functions
SCAN
interconnected)
TIME
Exercise time counter
COUNT
Rotation counter
CAL
Calorie counter
General exercise instructions
Exercise procedure
• Wear comfortable sportswear and trainers.
• Warm up before each exercise session and
gradually warm down.
• Take sufficiently long breaks between exer-
cises and drink enough.
• As a beginner, never exercise at too high a
load. Increase the exercise intensity slowly.
• Perform all exercises evenly, not jerkily and
quickly.
• Make sure you breathe evenly. Exhale when
exerting yourself and inhale when relieving
yourself.
• Maintain correct posture while performing the
exercise.
General exercise plan
Create an exercise plan tailored to your needs
with 6–8 exercises.
Observe the following principles:
• One set should consist of approx. 15 repeti-
tions of an exercise.
• Each exercise round can be repeated three
times.
• You should take a break of 30 seconds bet-
ween each set.
• Warm up your muscle groups well before
each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take enough time to warm up before each exer-
cise session. We describe a few simple exercises
below.
You should repeat the exercises two to three
times.
Neck muscles
1. Slowly turn your head to the left and right.
Repeat this movement four to five times.
2. Slowly circle your head first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and
gently pull them upwards. Bending your
upper body forwards warms up all muscles
optimally.
2. Circle your shoulders forwards at the same
time and change direction after one minute.
3. Pull your shoulders towards your ears and let
them drop again.
4. Alternate between circling your left and right
arm forwards and then backwards after one
minute.
Important: don't forget to keep breath-
ing calmly!
Leg muscles
1. Stand on one leg and lift the other leg ap-
prox. 20cm off the floor with your knee bent.
2. First circle the raised foot in one direction and
switch after a few seconds.
3. Then switch to the other leg and repeat this
exercise.
4. Raise your legs one after the other and take
a few steps on the spot. Make sure that you
only raise your legs enough to maintain your
balance.
Exercise suggestion
One exercise is shown below.
Parallel position (Fig. E)
Muscles used: Abdomen, waist, back and pelvis
Procedure
1. Stand with your legs shoulder-width apart.
Your toes point forwards and slightly out-
wards, your knees are slightly bent.
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