Stretching Exercises - Crivit 327402 1904 Notice D'utilisation

Muscle groups exercised
When exercising without the straps, it is mainly
the leg and buttocks that are exercised.
During exercises when you use both the stepper
and the straps, you strengthen your buttocks, leg,
arm and shoulder muscles.
During exercises where you do not step, but use
the straps, you strengthen your arm and shoulder
muscles.
Body posture
Please ensure that you keep your body straight
during training sessions. Avoid a hollow-back
posture at all costs.
Important: During exercising, keep con-
stant abdominal tension and keep your
upper body erect!
If you maintain an even stepping motion, the
pedal arm stoppers should not touch the floor
frame. Just before standing up each time you
step, shift your body weight from one leg to the
other. It can also be helpful if you let your arms
swing at a slight angle to your upper body while
stepping in a rhythmic motion.

Stretching exercises

Stretching the lower back muscles
(Fig. F)
Starting position
1. Get down on all fours.
2. Position your hand and knee joints under your
shoulders and buttocks.
End position
3. Tighten your stomach muscles and roll your
back into an arch like a cat, until you feel the
stretch in your entire back.
4. Keep your eyes directed on your hands.
5. Stay in this position for a moment and then go
back to your starting position.
6. Repeat this exercise 2–3 times in three sets.
Important: Keep your back and pelvis
straight in the all-fours position.
Stretching the backs of the thighs
(Fig. G)
Starting position
1. Lie with your back on the floor. Your legs are
stretched out in a relaxed position.
26 GB/IE
End position
2. Tense your stomach muscles and lift one leg
straight up into a vertical position.
3. Grab your upper thigh with your hands and
pull it towards you more to increase the
stretch.
4. Your toes point downward while your other
leg stays stretched on the ground.
5. Stay in this position for a moment and then go
back to your starting position.
6. Repeat this exercise 2–3 times in sets of three,
and then change legs.
Important: Some people have very
short rear thigh muscles. If this applies
to you, you may use a towel to help pull
your thigh towards yourself.
Stretching the chest muscles (Fig. H)
Variation 1
Starting position
1. Place one underarm and one elbow on a
wall, with your hand facing upwards. The
upper and lower arm must form a right angle.
End position
2. Keeping your arm on the wall, turn your upper
body slightly away from the wall.
3. Repeat this exercise 2–3 times in sets of three
and then change sides.
Variation 2
Starting position
1. Stretch both underarms up and to the sides, so
that upper and lower arms form a right angle.
2. Lean slightly in a stepping stance in front of a
door frame.
End position
3. Press your upper body forwards carefully, so
that you feel the stretch in your chest area.
4. Repeat this exercise 2–3 times in three sets.
Important: Hold the stretch for 5 sec-
onds.
Stretching the neck muscles (Fig. I)
Starting position
1. Stand up straight.
End position
2. Tilt your head to the side towards your shoul-
der, while simultaneously pulling the other
shoulder down. You should feel the stretch on
the side of your neck.