Crivit FB-1539 Bedienungsanleitung Seite 8

Warming up your arms and
shoulders
• Stretch one arm out sideways in front of your
chest and using your other hand, carefully
press it towards your body. After a while
change arms. Remember not to press beyond
the point of feeling a slight pull in your arm.
• Alternatively, move your arms over and behind
your head in a bent position and using your
other hand, gently press down on your elbow.
• Grasp your hands behind your back and
carefully pull them upwards. If you bend the
upper part of your body forwards, all the
muscles will be warmed up.
• To loosen up your shoulders, carefully make
circular movements with both shoulders – first
towards the front, then towards the back.
• Pull your shoulders upwards several times and
then let them fall back down again.
After repeating this exercise a few times, your
shoulders should feel warm and loose.
Warming up and stretching your
leg muscles
• Stand up straight with your right leg bent
upwards. Hold your leg with your right hand
for a while. To make this exercise easier, you
can hold onto something with your other hand,
e.g. a wall or a table. Repeat with your other
leg.
• Stand with your legs apart and bend one of
your knees slightly. Hold this position for a
while before changing legs. This exercise helps
stretch the inside of your legs.
• Warm up your ankles by taking one foot off
the floor and slowly making circular move-
ments to the left and then to the right. After a
while, change feet.
8 GB/IE
overview of the exercised
muscle groups
the following muscle groups are
primarily focussed on during the
corresponding exercises:
Fig. C
Balance board
Fig. D
Balance board with
resistance bands
Fig. E
Balance board with
handles
Fig. F
Press-up board
Fig. G
Press-up board with
resistance bands
Fig. H
Twist board
Fig. I
Twist board with
resistance bands
Leg muscles
Arm, leg and
shoulder muscles
Arm, shoulder and
chest muscles
Arm, leg and lower
back muscles
Arm and leg muscles
Torso muscles
Upper body muscles