General Training Plan; Warming Up; Exercise Suggestions - Crivit PB-8434 Notice D'utilisation

• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
• Perform all exercises smoothly, not jerkily or fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercising.

General training plan

Create a training plan that suits your needs with
sets of 6–8 exercises.
Pay attention to the following fundamentals:
• A set should consist of approx. 15 repetitions
of one exercise.
• Each set can be repeated 3 times.
• You should take a 30-second break between
each set.
• Warm up your muscle groups well before
each training session.
• We also recommend stretching after each
training session.

Warming up

Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
You should repeat each exercise 2 to 3 times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4 to 5 times.
2. Rotate 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 up-
per body forwards at the same time, all your
muscles will be maximally warmed up.
2. Rotate both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
14 GB/IE
Exercise suggestions (Fig. B)
You have the option of training various muscle
groups in your body. These muscle groups are
shown in colour in the middle of the product.
The appropriate positions of the grips match the
colours of the muscle groups shown. Below are
some of the many possible exercises.
Narrow push-up (Fig. C)
Starting position
1. Get into the push-up position and place the
product under you at chest height.
2. Support yourself with both hands on the
product.
3. Your body is straight and forms a line. Tighten
your abdominal muscles.
4. Only the tips of your toes are touching the floor.
End position
5. Bend your arms and lower your torso in a con-
trolled movement until your upper arms are
parallel with your torso. Make sure you keep
your upper arms close to your torso.
6. Push your body upwards again and return to
the starting position without straightening your
arms completely.
7. Repeat the exercise 10 to 25 times in three sets.
Important: be very careful to maintain
your body tension the whole time.
Knee lift (Fig. D)
Starting position
1. Position the grips about shoulder-width apart.
2. Support yourself with both hands on the grips.
Your body is straight and forms a line. Tighten
your abdominal muscles.
3. Stretch one leg backwards and bend your
other leg in front.
End position
4. In a jumping movement, bend the straight leg
and pull your knee as far as possible towards
your chest.
5. At the same time, stretch your other leg back,
landing on the ball of your foot.
6. After your feet have swapped positions, begin
your next jumping movement.
7. Perform the exercise in sets of three, as
many times as possible for approx. 45 to 60
seconds.