Exercise Suggestions - Crivit 310298 Notice D'utilisation

• If you feel unwell or have cramps or feel
nauseous.

Exercise suggestions

Ensure that you always keep the handles
horizontal when pulling the expander bands (8).
Do not bend your wrists, otherwise there is a risk
you will strain your joints.
You can place the mat (2) on the item (1)
depending on the intensity. We recommend doing
the exercises with the mat while you are getting
used to the item.
You have the option of setting various vibration
levels:
• easy 1–5
• intermediate 6–12
• difficult 15–20
Note: Start with the lowest level and increase the
vibration level slowly, depending on the exercise.
Make sure that you feel fine during the exercise
and that you find the vibration level comfortable.
Start in the middle of the board as the amplitude
is higher in the outer areas which means the
exercise is more difficult.
Exercise for getting used to the
vibrations (Fig. M)
Starting position
1. Set the board to the lowest time and vibration
strength.
2. Stand with your feet on the board. Stand firmly
on your heels with your knees slightly bent.
End position
3. Tense your leg muscles.
4. Start the board using the remote control.
5. Hold your body tension during the vibration.
6. Stay on the board until the end of the set
vibration time and rest afterwards for a few
seconds.
Important: During this exercise, keep
your upper body and pelvis straight.
Vary the vibration levels, vibration
strength and vibration time. Try out
different foot positions (centre to
outside).
Sit-ups (Fig. N)
Starting position
1. Set the item to your desired time and vibration
strength.
2. Sit on the middle of the item, with your back to
the display and start the board using the remote
control.
3. Hold on to the sides of the item and stretch your
legs out in front of you. Your heels touch the
floor.
End position
4. Tense your leg and stomach muscles.
5. Raise your legs and pull your knees towards
you. Keep your back straight and your arms
slightly bent. Your head forms a straight line
with your back.
6. Stay in this position for a moment and then go
back to your starting position.
7. Repeat this exercise until the end of the set
vibration time and rest for a few seconds
between each one.
Important: During this exercise, keep
your upper body and pelvis straight.
And maintain body tension during the
exercise.
Lunge (Fig. O)
Starting position
1. Set the item to your desired time and vibration
strength.
2. Stand in front of the item, with your feet on the
floor, shoulder-width apart.
3. Keep your back and neck straight and look
straight ahead.
4. Take a big lunge forwards on one leg onto the
centre of the board.
Note: Make sure that your thigh and calf form a
90 degree angle to each other and that the bent
knee is behind the front section of your foot.
End position
5. Tense your stomach and bottom muscles.
6. Start the board using the remote control.
7. Let your arms hang loosely by your sides or
support them at your hips.
8. Remain in the position for the set vibration time.
9. After the end of the exercise, change legs and
repeat the exercise.
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