Workout Tips; Warming Up And Stretching - Crivit FB-1539 Bedienungsanleitung

- This equipment must only be used in good
condition. Only use original spare parts.
- Only use the equipment on firm, even surfaces
and do not use near stairs or on landings.
- When using this equipment as a balance
board with the resistance bands, never stand
on the turntable, otherwise risk of injury will
occur.
- Protect this equipment from high temperatures
and moisture.
- Check that the fitness board is secure, to
prevent it from slipping. Protect sensitive
surfaces (e.g. parquet flooring) using the
mat included.
- Stop exercising immediately if you feel ill or
uncomfortable and consult your doctor.
- Parents and other responsible adults should be
aware of their supervision responsibilities; due
to a child's natural instinct to play and expe-
riment, situations and behaviour (for which this
equipment is not designed) must be anticipa-
ted.
- If you allow children to use this equipment,
their mental and physical development and
temperament must be considered. If necessary,
children should be supervised and, in
particular, given instructions on how to use this
equipment correctly. Under no circumstances
should this equipment be used as a toy.

Workout tips

The following is only a selection of possible exer-
cises. You can find more exercises in specialised
literature on exercising.
- Wear comfortable sports clothes and trainers
during exercising.
- Warm up before exercising and end your
workout at a slow pace. Please read our
recommendations for warming up and
cooling down.
- Perform the exercises at a consistent speed.
Your breathing should be calm. Keep to the
movement sequences and do not overestimate
yourself. Breathe out when your muscles
are contracted and breathe in when they are
relaxed.
- Do not over-exercise – when you start working
out, 2-3 minutes per exercise is enough. If you
work out daily, you can increase the duration
to approximately 5-10 minutes after about
one week. However, the maximum workout
time should not exceed 1 hour.
- Take adequate breaks between exercises and
drink plenty of water.
- Make sure you have enough space around
you when exercising with the fitness board.
notE:
stop exercising immediately if you feel
ill or uncomfortable and consult your
doctor. the resistance bands must not
be stretched longer than 2.3m. the
strength chart indicates what strength is
required to stretch the resistance bands
to the respective length. the tolerance
for the strength: +/- 20% (strength chart
expander, please refer to the "technical
specifications").

Warming up and stretching

Take enough time to warm up and cool down
before and after each workout. The following
exercises have been designed for this purpose.
Repeat each of the respective exercises 2 – 3
times.
Warming up your neck muscles
• Stand in a relaxed position. Using your hand,
pull your head gently to the left and then to
the right. This exercise helps stretch both sides
of your neck.
• Make circular movements with your head,
changing the direction. Repeat until your neck
feels loose and relaxed.
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