Suggested Exercises - Crivit IAN 272256 Gebrauchsanweisung

• Warm up well before each training session
and finish the training session gradually.
• Take sufficiently long breaks between
exercises and drink enough fluids.
• Do not train too hard as a beginner. Increase
training intensity slowly.
• Carry out the exercises smoothly, rather than
fast with jerky movements.
• Make sure you breathe regularly. Breathe out
during exertion and breathe in during re-
covery.
• Make sure you keep a correct body posture
while carrying out the exercises.
General training planning
Make a training plan in accordance with your
requirements with sets of 6-8 exercises.
Observe the following principles:
• One set of exercises should be approximately
15 repetitions of one exercise.
• Each set of exercises can be repeated 3 times.
• You should take a 30-second break between
each set of exercises.
• To build muscle, you should work with fewer
repetitions but with greater weights.
For endurance, work with more repetitions
and lesser weights.
• Warm up your muscle groups well before
each training session.
• We also recommend stretching after each
training session.
Suggested exercises
Here are descriptions of some of the many
possible exercises focussing on the muscles.
Deltoid and pectoral muscles (Fig. B)
1. Stand hip-width apart on the expander and
grip the handles from above.
2. Spread your weight evenly across both feet
and bend your knees slightly.
3. Tense your stomach, leg, and buttock muscles.
4. Keep your stomach muscles tensed throughout
and straighten your upper body.
5. Pull your shoulder blades into your spine and
keep your shoulders dropped.
6. Tense your arm muscles and ensure that your
head is in line with your spine.
20 GB/MT
7. With your arm extended, pull the expander
up to shoulder height in front of you.
Your other arm remains lowered beside your
body.
8. Maintain the tension for a moment and then
slowly lower your arm.
9. Repeat the exercise with the other arm and
alternate arms according to your training
sessions.
Important: Perform the movement
slowly and maintain body tension
throughout. Only raise your arm to
shoulder height.
Quadriceps and hamstring muscles
(Fig. C)
1. Stand hip-width apart on the expander with
your legs slightly bent, and grip both handles
from above.
2. Spread your weight evenly across both feet.
3. Tense your stomach, leg, and buttock muscles.
4. Keep your stomach muscles tensed throughout
and straighten your upper body.
5. Pull your shoulder blades into your spine and
keep your shoulders dropped.
6. Tense your arm muscles and ensure that your
head is in line with your spine.
7. With bent arms, pull the expander up to
shoulder height in front of you. Your fingers
should be pointing away from you.
8. From this position, slowly move your upper
body downward so that you are in a squatting
position. Arms remain bent. Hold the position
for a couple of seconds.
9. Move slowly back to your starting position
and repeat the exercise.
Important: Perform the movement
slowly and maintain body tension
throughout. Your knee should not
protrude over your toes when you bend
your knees.
Biceps muscle (Fig. D)
1. Stand hip-width apart on the expander with
your legs slightly bent and grip both handles
from above.
2. Spread your weight evenly across both feet
and bend your knees slightly.
3. Tense your stomach, leg, and buttock muscles.