General Training Hints; General Training Planning; Exercises - Crivit IAN 271507 Notice D'utilisation

General training hints

• Increase your training intensity gradually and
make sure that you have sufficient breaks
between training sessions.
• Perform all training exercises in a calm,
uniform manner and not a fast, jerky manner.
• Make sure that your breathing remains
regular. During exertion, breathe out and
breathe in when relaxing.
• Always warm up before exercising.

General training planning

• One exercise should consist of between
10-20 repeat movements.
• Each training set can be repeated between
2-4 times.
• Take a break of not more than 1-2 minutes
between the sets.

Exercises

Press-ups (see Fig. H)
1. Place the article on a level surface.
Grip around the top rods and take up positi-
on as shown.
2. Spread your weight evenly across your toes
and hold your pelvis straight.
3. Tense your buttock, leg, and stomach mus-
cles.
4. Slowly raise your upper body and pull your
shoulder blades towards your spine until your
arms are almost completely extended.
Keep your stomach muscles tensed.
5. Your head should form the extension of your
spine and may not be overextended.
6. Stay in this position for a moment and then
slowly lower your upper body.
Important: Keep your stomach muscles
tensed throughout the exercise. Make
sure not to overextend.
Dips (see Fig. I)
1. Place the article on a level surface.
2. Grip around the top rods and take up positi-
on as shown.
3. Spread your weight evenly across your heels
and keep your pelvis straight.
10 GB/IE
4. Tense your buttock, leg, and stomach
muscles. Make sure that your wrists are well
stabilised.
5. Slowly lower your upper body and your
buttocks without touching the floor. Your body
tension is maintained by not touching the
floor.
6. Lift your upper body until your arms are
almost fully extended.
7. Your head forms the extension of your body
and may not be overextended.
Important: Keep your body tensed
throughout the exercise and do not
lower your upper body.
Pull-ups (see Fig. J)
Mount the article to your door frame as descri-
bed.
Caution! Only grip the article at
the end of the rods (6) for pull-ups.
1. Grip the article at the end of the rods (6) as
shown.
2. Tense your buttock, leg, and stomach mus-
cles.
3. Slowly pull your upper body upwards and
pull your shoulder blades in towards your
spine. Keep your shoulders down and keep
your stomach muscles tensed.
4. You arms are tensed and up, so that you can
just look over the central rod on the article.
5. Your head forms the extension of your body
and may not be overextended.
6. Stay in this position for a moment and then
slowly lower your upper body.
7. Changing your grip position allows many
versions of pull-ups.
Important: Carry the movement out
slowly and keep your body tensed
throughout.
Sit-ups (see Fig. K)
Caution! If sit-ups are carried out
incorrectly this can lead to injuries
of the spine.
1. Place the article inside the door frame as
shown.
2. Lie on your back and hook your feet under
the central rod of the article.