Crivit IAN 304152 Gebrauchsanweisung Seite 14

End position
7 . Tighten your arms, glutes and abdomen .
8 . Push off the mat and switch feet . Push the
heel landing in front firmly into the mat .
9 . Move your arms along accordingly .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch feet quickly and be
sure to keep your body tight.
Alternating Toe Taps (Fig. K)
Starting position
1 . Place one foot in front, touching with your
toes . The other foot remains approx . one step
behind the front foot .
2 . Bend your arms . Move the arm diagonal to
the front foot forward . Draw the other bent
arm back slightly .
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 . Push off the mat and switch feet . Tap the toes
in front into the mat .
9 . Move your arms along accordingly .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch feet quickly and be
sure to keep your body tight.
Exercises with exercise bar
High knee jumping jacks (Fig. L)
Starting position
1 . Stand on the mat with the legs slightly closer
together than at hip width .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
3 . Loosely rest your forearms on the exercise
bar .
14 GB/IE/NI
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 draw your knees
up high . Keep your legs apart .
9 . Land with your feet apart, placing them at
the sides of the mat .
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. M)
Starting position
1 . Place one foot in front and the ball of the
other foot about one step behind the other .
2 . Lightly rest your forearms on the exercise bar .
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.