Use The Qr-Code; Stretching - Crivit 310298 Notice D'utilisation

For the back, shoulders, chest, legs
and bottom (Fig. S)
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 close to the sides of your body.
End position
4. Start the board using the display.
5. Tighten your bottom and stomach muscles.
6. With outstretched arms, pull the expander
bands up to shoulder height, and then lower
them again. The palms of your hands are
pointing downwards. Your head is an extension
of your spine and your upper body is upright.
7. Repeat this exercise slowly, until the set time has
elapsed.
Important: During this exercise, keep
your upper body and pelvis straight.
Variation: Perform the exercise with the
palms of your hands facing upwards.
Triceps push-ups with arm supports
(Fig. T)
Starting position
1. Put the mat (2) 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. Start the board using the display and sit on the
mat with your back to the board.
5. Reach back, lean on the handles and stretch
your legs out.
End position
6. Tighten your arm, bottom and stomach muscles.
7. Push your bottom up from the mat to the height
of the board.
8. Your elbows point away from your body and
your shoulders remain down. Make sure that
your head is an extension of your spine and
your upper body is upright.
9. Stay in this position briefly and then go back to
your starting position.
10. Repeat this exercise slowly, until the set time
has elapsed.
Important: Maintain body tension during
the exercise and keep your shoulders
down.

Use the QR-code

You can watch the exercises
described here as a video using the
QR-code. You will need a QR-code
scanning app on your phone or
tablet to do this.
1. Start the QR-code scanning app.
2. Hold your phone or tablet and use it to scan
the QR-code provided.

Stretching

Take enough time to stretch after the exercises.
Some simple exercises to do this are shown below.
You should perform each exercise 3 times per side
for 30–40 seconds.
Note: Do your stretching on a non-slip surface.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to one side with one hand, first to the left
and then to the right. This exercise stretches the
sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grab your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then in the
other.
3. Switch feet after a while.
Important: Make sure your thighs remain
parallel to each another. Push your hips
forwards, keeping your upper body
upright.
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