Crivit IAN 272256 Gebrauchsanweisung Seite 19

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 your forearms, pull the expander up
to shoulder height in front of you. Your fingers
should be pointing away from you.
8. Hold the position for a couple of seconds.
Arms remain by your body.
9. Slowly lower your forearms back to the
starting position and repeat the exercise.
Important: Perform the movement
slowly and keep your arms tensed.
Do not extend your elbows fully during
the exercise.
Stomach muscles (Fig. E)
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.
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 arms and pull your lower arms up
to your shoulders.
7. Hold your head in position as an extension of
your spine.
8. Turn your upper body to the side as far as
possible and keep your pelvis straight.
9. Remain turned sideways for a few seconds
and then slowly return to the original position.
10. Slowly lower your forearms.
11. Repeat the exercise and turn your upper
body to the other side.
Important: Perform the movement
slowly and maintain body tension
throughout.
Deltoid muscle (Fig. F)
1. Stand on the expander on one foot, with your
leg slightly bent. Stretch the other leg behind
you, resting on your toes.
2. Grip both handles from the outside.
3. Spread your weight evenly across your foot
and bend the knee of the leg in front.
4. Tense your stomach, leg, and buttock muscles.
5. Keep your stomach muscles tensed throughout
and straighten your upper body.
6. Pull your shoulder blades into your spine and
keep your shoulders dropped.
7. With your arms extended to the side, pull the
expander up to shoulder height. The backs of
your hands should be facing upward.
8. Keep your pelvis straight and do not turn your
upper body.
9. Make sure your head is in line with your
spine.
10. Hold the position for a couple of seconds.
Arms remain extended.
11. Slowly lower your arms.
12. Repeat the exercise and then change the
position of your legs.
Important: Only raise your arms to
shoulder height in order to avoid
evasive movements.
Triceps (Fig. G)
1. Stand on the expander with your feet hip-
width apart and your legs slightly bent so that
the left handle of the article is on the floor next
to your left leg.
2. Grip the right handle from behind using your
right hand so that the expander runs along
the right side of your back. Your right hand is
on your right shoulder.
3. Spread your weight evenly between your feet
and bend your knees slightly.
4. Tense your stomach, leg, and buttock muscles.
5. Keep your stomach muscles tensed throughout
and keep your upper body upright.
6. Pull your shoulder blade into your spine and
keep your shoulders down.
7. Tense your right arm and keep your head in
position as an extension of your spine.
8. Pull the article above the back of your head
with your arm bent.
9. Bend your knees somewhat and extend your
arm upwards.
10. Keep your arm tensed and keep your upper
arm close to your head. Stay in this position
for several seconds.
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