Crivit 310298 Notice D'utilisation page 78

Important: During this exercise, keep
your upper body and pelvis straight.
And maintain body tension during the
exercise.
Push-ups with arm supports (Fig. P)
Starting position
1. Place the mat (2) one step in front of the item.
2. Pull the integrated handles (1c) out of the item
and position them where you want them.
3. Set the item to your desired time and vibration
strength.
4. Kneel down on the mat with your upper body
facing the item and start the board using the
display.
End position
5. Clasp the handles from the outside and cross
your ankles.
6. Tighten your arm and stomach muscles. Your
head, upper body and legs form a line.
Note: Keep your wrists straight and your elbows
slightly bent.
7. Facing the item, slowly lower your upper body.
Your arms stay close to your body and your
upper body does not touch the item.
8. Stay in this position for a moment and then go
back to your starting position.
9. Repeat this exercise slowly, until the set time has
elapsed.
Important: During this exercise, keep
your head, upper body and legs in a line
and maintain body tension throughout.
For arms, and especially for the
shoulders (Fig. Q)
Ensure that you always keep the handles
horizontal when pulling the expander bands (8).
Do not bend your wrist joints, as this would
overstrain them.
Starting position
1. Set the item to your desired time and vibration
strength.
2. Attach the expander bands (8) and stand with
your feet on the item.
3. Grasp the handles of the expander bands and
let your arms hang loosely by your sides.
End position
4. Start the board using the display.
80 GB
5. Tense your arm and stomach muscles and pull
your right arm towards your chin. While doing
this, pull your elbow up sideways to shoulder
height, with the back of your hand facing
upwards.
6. At the same time, keep your left arm by your
body.
7. Stay in this position for a moment and then go
back to your starting position.
8. Now, pull your left arm up towards your chin.
While doing this, pull your elbow up sideways
to shoulder height, with the back of your hand
facing upwards.
9. Repeat this exercise slowly, until the set time has
elapsed.
Important: During this exercise, keep
your upper body and pelvis straight.
For arms, legs, bottom and especially
the upper arms (Fig. R)
Ensure that you always keep the handles
horizontal when pulling the expander bands (8).
Do not bend your wrist joints, as this would
overstrain them.
Starting position
1. Set the item to your desired time and vibration
strength.
2. Attach the expander bands and stand with your
feet on the item.
3. Take hold of the expander bands and hold your
hands at hip-height. Your elbows remain close
to your body. The palms of your hands are
pointing upwards.
End position
4. Start the board using the display.
5. Tighten your arm and stomach muscles.
6. Pull your right and left forearms upwards
alternately. Keep your back straight, your arms
close to your body and your knees slightly bent.
7. Repeat this exercise slowly, until the set time has
elapsed.
Important: During this exercise, keep
your upper body and pelvis straight.
Your knees stay slightly bent and body
tension is maintained throughout.