Warming Up; Exercise Routine; Checking Your Pulse - Crivit 310298 Notice D'utilisation

The vibration is then carried over your bones to
your skull.
• If you feel the vibrations in your head
(noticeable in your voice and/or eyes) then
you are standing in an incorrect position on the
item and must correct your starting posture.
• You should not carry out sitting exercises on the
item until you have become accustomed to the
item.
• Follow the instructions on the starting position,
the exercise itself and the recommended rest
times exactly, so as to maximise effectiveness
and to prevent injury.
• Always tense your muscles when taking up the
exercise positions and lift your heels slightly.
In this way you will prevent your voice from
vibrating.
• Place the mat underneath for all exercises that
are carried out with body parts other than the
feet, such as the hands or the bottom.
• Make sure your back isn't hollow when perfor-
ming the exercises. Keep your back straight.
• Do not lean back on the item as the board may
tip over.
• An exercise can be for strengthening, stretching
or relaxing depending on its position and
frequency.
• The recommended length of time per position
is between 30 and 60 seconds but the total
duration must not exceed 10 minutes.
• Before beginning to exercise, think about
which areas you want to reach. Choose the
appropriate positions. Try them once. Thus you
will see if a position is comfortable for you and
you can focus on the correct posture.
• Only hold a position as long as is comfortable
for you and you are able to maintain body
tension. Change to another position however
no later than after 60 seconds.
• Always change from one position to another
in a controlled manner. If necessary, get off
the item briefly to take up the new position in a
controlled manner.
• Finish an exercise if it becomes uncomfortable
for you and you are no longer able to hold
general body tension, but finish it no later than
after 10 minutes. Listen to your body and do
not overstrain it.

Warming up

Give yourself enough time to warm up each time
you use the board. Some simple exercises to do
this are shown below.
You should repeat each exercise two to three
times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
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 your
muscles will be maximally warmed up.
2. Rotate 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. Rotate your right and left arms alternately
forwards and then, after one minute,
backwards.
Important: Don't forget to keep
breathing steadily!

Exercise routine

You should observe the following the first time you
stand on the board:
• Familiarise yourself with the item and its
vibration. For instance, test the vibration by
putting just one foot on the vibrating plate
when it is at a low frequency. Then stand on the
board with both feet, and then on tiptoes with
knees bent in order to feel the vibration.
• Always stand on tiptoe first so that the vibration
is absorbed by your calves and thighs.

Checking your pulse

For a healthy fitness training, it makes sense to
check your own pulse rate regularly.
• Check your pulse even during supposed
passive training, to prevent health risks due to
excessive training.
• From a sports medicine point of view, an
exercise heart rate (pulse) of 60% to 85% of
your maximum pulse is optimal.
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