Manual Crivit IAN 292739 Aparat fitness multifunctionale

Manual

9 GB/CY

CAUTION! Avoid training too intensely!

When you first begin training, 2–3 minutes are

sufficient per exercise. If you train every day

the duration can be increased to 5–10 minutes

after approximately one week. The maximum

training time should, however, not exceed

1 hour.

Take sufficient breaks between exercises and

drink sufficient fluids.

CAUTION!

Cease exercising immediately if you ex-

perience discomfort or feel unwell and

consult your doctor.

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.

Warming up neck muscles

1. Turn your head slowly to the left and to the right.

2. Repeat this movement 4 - 5 times.

3. Circle your head slowly, first in one direction

and then in the other.

Warming up arms and shoulders

1. Circle both your shoulders forwards at the same

time.

2. Change direction after one minute.

3. Then pull your shoulders up to your ears and let

your shoulders fall again.

4. Circle your right and left arms alternately for-

wards and then after one minute backwards.

Important: Don’t forget to continue

breathing steadily throughout

Warming up leg muscles

1. Stand on one leg and lift the other leg with your

knee bent until it is approximately 20cm from the

floor.

2. First circle the lifted foot in one direction and

then change direction after several seconds.

3. Then change legs and repeat the exercise.

4. Lift your legs in turn and take several steps in

place. Make sure that you lift your legs only as

far as you are able to maintain good balance.

Suggested exercises

Some of many exercises are described in the

following.

Training your frontal abdominals (fig. Q)

1. Adjust the height of the front foot to your height.

2. Hook your feet under the lower crossbar and

position your knees under the upper crossbar.

3. Sit upright on the training bench in this position.

4. Tense your stomach muscles and lower your up-

per body back slowly until it is parallel to the

floor.

5. Hold the tension and move your upper body

upwards by approximately 45°.

6. Hold this position briefly and then return to the

starting position.

7. Repeat this exercise 10–15 times for three sets.

Important: Avoid hollowing your back

and keep your stomach muscles tensed

throughout the exercise.

Training your lower abdominals (fig. R)

CAUTION! For this exercise the handle

2

must be fixed in such a way that

the adjustment screw is facing away

from the equipment and never towards

the seat.

Starting position

1. Lie on the training bench on your back with your

head at the top. Your head may not extend be-

yond the set on the training bench.

2. Hold the handles on the upper crossbar with

your hands above your head.

End position

3. Tense your stomach muscles and pull your legs

upwards. Your knees are pointing towards your

head.

Evaluare

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