Recommended Length Of The Sling Trainer; General Training Notes; Warming Up - Crivit IAN 278448 Mode D'emploi

Shortening:
• To shorten the bands, hold onto the belt on
the sling trainer.
• Use your thumb on one hand to press down
on the adjustment buckle on the belt and take
the black adjustment loop in the other hand.
• Press the buckle down and at the same time
pull up on the band with the adjustment loop,
towards the attachment point. Repeat the
process for the other band (figure D).
• If the bands are still too long for some
exercises, you can change the anchor point.
To do this, open the hook-and-loop fastener
on the door anchor and remove the anchor
from the anchor loop. Put it in one of the lower
loops and secure the anchor using the hook-
and-loop fastener on the loop.
• Caution! Only position the anchor in the
anchor loops that are marked on both sides
with blue markings.
• Caution! Risk of injury! Never wind the
hanging belt around the anchor to shorten it.
The band could come loose.
Lengthening:
• To lengthen the bands, press both adjustment
buckles down at the same time and pull the
bands downward, away from the attachment
point (figure E).
Recommended length
of the sling trainer
Adjust the length of the sling trainer for
each exercise as described below:
Length of sling trainer: short
Shorten the sling trainer as much as possible.
Length of sling trainer: medium length
Adjust the sling trainer to a medium length by
fixing the black adjustment loops to the blue
double markings that are sewn onto the middle
of the band
Length of sling trainer: knee height
Adjust the sling trainer so that the handles are
just below your knees.
10 GB/IE/NI
Length of sling trainer: long
Pull the bands on the sling trainer out fully so that
the handles are approximately 7cm above the
floor.

General training notes

Training process
• Wear comfortable sport clothing and trainers.
• Warm up well before each training session
and end each training session gradually.
• Take sufficiently long breaks between the
exercises and drink enough.
• As a beginner do not train too intensely.
Slowly increase your training intensity.
• Carry out all the exercises steadily, not with
sudden movements or too quickly.
• Be sure to breathe regularly. Breathe out with
effort and breathe in on recovery.
• Ensure a correct body position during the
exercises.

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.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and 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 the
muscles are warmed up optimally.
2. Circle 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. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don't forget to continue
breathing steadily throughout!