General Training Planning; Warming Up; Suggested Exercises - Crivit 305702 Gebrauchsanweisung

General training planning

Create a training plan comprising 6-8 exercises
that suit your requirements.
Adhere to the following principles:
• One set of exercises should comprise approx.
15 repetitions of one exercise.
• Each set of exercises can be repeated 3 times.
• Take a break for 30 seconds between each
set of exercises.
• Warm your muscle groups up well before
each training unit.
• We also recommend stretching after each
training unit.

Warming up

Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don't forget to continue
breathing steadily throughout!
12 GB/IE/NI

Suggested exercises

Some of many exercises are described below.
Pelvic tilt (figure C)
Starting position
1. Sit upright on the article and place your feet
on the floor shoulder-width apart.
2. Fold your arms behind your head. Your
elbows are facing outwards.
End position
3. Tense your stomach muscles and pull your
shoulder blades towards your spine. Your
shoulders remain relaxed and down.
4. Slowly tilt your pelvis, alternating backwards
and forwards. The article will move with your
movements.
5. Repeat this exercise 10-15 times for three sets.
Important: Keep your body tense and
your upper body upright throughout
the exercise.
Triceps training (figure D)
Starting position
1. Sit upright on the article.
2. Place your feet on the floor shoulder-width
apart and keep your pelvis straight.
3. Hold the expanders parallel to your shoulders
with your arms bent.
End position
4. Tense your arm and stomach muscles.
5. Press the expanders straight upwards and
hold this position briefly. Shoulders remain
down throughout the exercise and your
elbows stay slightly bent.
6. Lower your arms back to the starting position.
7. Repeat this exercise 10-15 times for three sets.
Important: Keep your upper body and
your pelvis straight throughout the
exercises
Back stretch (figure E)
Starting position
1. Lie on the article on your stomach. Only the
balls of your feet are touching the ground.
2. Your arms are angled close to your body and
your hands are on the article.
3. Tense your stomach muscles.