Crivit 305702 Gebrauchsanweisung Seite 11

End position
4. Lift your upper body slightly and pull your
shoulder blades towards your spine. Your
head is an extension of your spine. Your
shoulders and hands stay down.
5. Hold this position briefly and lower your
upper body again.
6. Repeat this exercise 10-15 times for three sets.
Important: Keep your head as an
extension of your spine.
Biceps training (figure F)
Starting position
1. Stand in front of the article and hold the
expanders in your hands.
2. Place the shin of one leg on the article.
End position
3. Pull one expander with your lower arm up
to your upper arm. Keep your upper body
straight and keep your body tense throughout
the exercise.
4. Your head is the extension of your spine and
your shoulders stay down.
5. Lower your lower arm with the expander and
pull the other lower arm with the expander to
the upper arm.
6. Repeat this exercise 10-15 times for three sets
on each side.
Important: Keep your upper body
straight and your shoulders down
throughout the exercise.
Side shoulder lift (figure G)
Starting position
1. Sit up straight 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 bent arms.
End position
4. Tense your arm and stomach muscles.
5. Pull the expanders straight up over your
head so that the handles touch and hold
this position briefly. Shoulders stay down
throughout the exercise with the elbows
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.
Triceps training (figure H)
Starting position
1. Sit upright on the article. Your feet are on the
floor, shoulder-width apart, and your pelvis
stays straight.
2. Hold the expanders behind your back with
your elbows bent and at neck height. Your
elbows are pointing upwards.
End position
3. Extend your arms upwards and pull the
expanders above your head. Make sure that
your arms stay slightly bent when you extend
them and that you do not extend them fully.
4. Stay in this position briefly and then lower
your arms back to the starting position.
5. Repeat this exercise 10-15 times for three sets.
Important: Keep your upper body and
your pelvis straight throughout the
exercises.
Ball leg curl (figure I)
Starting position
1. Lie on your back on a mat and place your
calves on the article. Feet and calves rest on
the article.
2. Lift your body so that your upper body forms
a line with your legs. Your arms are extended
close at your sides.
3. Head and shoulders lie on the mat.
End position
4. Tense your buttock and stomach muscles.
5. Lift your buttocks up and at the same time roll
the article towards you with using your feet
until only your feet are on the article and your
trunk forms an angle of approximately 90
degrees to your legs.
6. Hold this position briefly.
7. Then lower your buttocks and at the same time
roll the article away from you using your feet
so that your calves again rest on the article.
8. Repeat this exercise 10-15 times for three sets.
Important: Keep your back straight
during the exercise and tense your
body throughout.
GB/IE/NI 13