Running In Place (Fig. O) Starting Position; Stretching - Crivit IAN 292199 Gebrauchsanweisung

10 . Firmly push off the mat again, draw your
knees up high and put your legs together .
11 . Land with your feet together in the middle of
the mat .
12 . Perform three sets of 10-15 reps of this
exercise .
Important: Alternate positions quickly
and draw the knees all the way up
when pushing off the mat.
Front Scissors (Fig. N)
Starting position
1 . Place one foot in front and the other about
one step behind the front foot .
2 . Hold on to the handle with both hands .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push off the mat and switch feet .
Move your arms along accordingly .
9 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Running in place (Fig. O)
Starting position
1 . Stand on the mat with your legs together .
2 . Hold on to the handle with both hands .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push one foot into the mat and lift the
other off the mat .
9 . Switch feet whilst running in place .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Side to side jump (Fig. P)
Starting position
1 . Stand on the mat with your legs together .
2 . Hold on to the handle with both hands .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push your feet into the mat and jump
to one side of the mat, keeping your legs
together .
9 . Jump to the other side of the mat, keeping
your legs together .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch your feet quickly
and powerfully, keeping your body
tight.

Stretching

Allow plenty of time to stretch after every work-
out . Below you will find some simple
warm-up exercises .
Each exercises should be performed 3 times
per side, for about 15-30 seconds .
Neck muscles
1 . Stand in a relaxed position . Use one hand to
first gently move your neck to the left, then the
right . This exercise will stretch the side of your
neck .
GB 15