Exercise Instructions; General Information; Training Frequency; Training Intensity - Crivit HG06874A Instructions De Montage, D'utilisation Et Consignes De Sécurité

3. Use two screws
8
tube on the combination of
1
in step 1 (see Fig D).
4. Use two screws
8
tube on the combination of
2
in step 1 / 2 (Fig. E).
5. Connect the rolling tubes
head support tubes
construction using two screws
6. Align the holes and attach the bracket
the padded head support
(Fig. G).
9
7. Position the two curved points of the bracket
in the two openings in the head support
7
tubes + and place the padded head
1 2
support on the head support tubes
6
(Fig. H).
2
8. Now tighten all screws
key . Assembly is now complete (Fig. I).
10

Exercise instructions

General information

If necessary, keep a log of the exercises you
perform in order to monitor your training pro-
gramme.
Take 5 -10 minutes to relax after training sessions
and drink plenty of water to restore lost fluids.
Rub some massage lotion or oil into the muscles
you have exercised. This will promote circulation,
prevent sore muscles and keep muscles flexible.
Wear a tracksuit to prevent the body from cool-
ing down too quickly.
Please follow the important instructions below once
you have assembled the device and are ready to
begin training.
One exercise session should comprise the following
routine:
Warm up => Training => Relax
1. Warm up:
Injuries can occur if you do not
warm up adequately.
16 GB/IE
to install the head support
+ created
3 4
to install the head support
+ created
3 5
+ and the
4 5
+ and secure this
1 2
(Fig. F).
8
to
7
using two screws
6
+
1
using the hexagonal
8
Before beginning each training session, spend
at least 5 to 10 minutes carrying out some ex-
ercises to loosen up your muscles.
Note: Walking or marching on the spot for a few
minutes is a good way to warm up. Move slowly,
and remember that this is just a warm-up exercise.
You can also carefully swing your arms or perform
a few side steps as part of your warm up. After around
5 minutes, proceed with the stretching exercises.
Suggested stretching exercises:
1. Lie flat on your back and draw your knees into
your chest. Embrace them with slightly clasped
hands. Breathe comfortably and feel the stretch
in your lower back and glutes.
2. Lie down with your body completely extended
and with your face towards the floor. Place your
hands on both sides of your head and prop
yourself up on your lower arms. Gradually lift
your chest off the floor, whilst your hips press
firmly into the floor. Breathe comfortably and
feel the stretch in the front of your torso.
2. Training:
Always train at a level where you are able to
breathe comfortably and evenly.
Monitor your exertion by your pulse rate. If
necessary, consult your physician.

Training frequency:

Beginners should carry out 1 to 2 training sessions
per week. Advanced users can increase their train-
ing frequency to 3 to 6 times per week.

Training intensity:

NOTE: Training incorrectly and excessively
can be harmful to your health.
You should never feel pain while performing
the exercises.
Immediately stop training and consult a doctor
if you feel any pain.
3. Relaxing:
Make sure that you always take time to relax
after the exertion of a training session.