Exercise Notes; Exercises - Crivit HG06590 Instructions D'utilisation Et Consignes De Sécurité

Exercise notes

Start your training with about 7‒8 reps per exercise
set. Increase the number of repetitions according to
your individual preferences slowly to 11‒12 reps
per set. If you notice that your muscles are tired,
reduce the scope of your training. Ideally train 3‒4
times a week. However, be sure to provide sufficient
time for your muscles and the body to recover be-
tween individual exercises, suggested to insert one
day of rest.
Also, perform all exercises with a stable body centre.
The spine (particularly the lumbar spine) must be
kept straight, so that the individual vertebrae are
held in the biomechanically correct position, e.g.
to protect the disc against faulty loads.
Perform all exercises in a smooth and controlled
manner. Do not train with momentum and / or jerkily.
Note that in case of improper or excessive training
negative effects on your health are possible.

Exercises

(Fig. E) Biceps
Stand as shown with your feet about shoulder width
apart and your back straight with tight core muscles.
Grab a dumbbell in each hand as shown. Lift up a
dumbbell while you let the other down in the same
course. The dumbbell should be held in parallel with
your body at the beginning of the exercise, in other
words, with palms facing inward. During the lifting
it is rotated so that the palm facing upward at the
end. During the lowering phase it is the other way
round. During the training phase, the elbow should
be kept close to the body so that the biceps will be
trained in isolation.
(Fig. F) Triceps
Hold the dumbbell as shown with both hands at the
ends behind the head. Alternatively, this exercise can
also be performed while sitting. Raise your hands
over your head and stretch your arms. The shoulders
are not raised. Let the dumbbell down again.
14 GB/IE
(Fig. G) Oblique trunk muscles
Hold the dumbbell with both hands. Lower the
dumbbell on the outside of your left knee. Lift your
arms sideways, turning your body to the right side.
The shoulders are not raised. Return to the starting
position. Change the body side.
(Fig. H) Chest - Butterfly
Lie as shown with your back on a flat bench (make
sure that this is stable) and place your feet on each
side for more stability. Grab a dumbbell in each hand
and hold your arms slightly bent over your chest.
Now move the dumbbells laterally down to about
shoulder level. Lift the dumbbells back up again
and return to the starting position.
(Fig. I) Back
Stand leaning forward with your feet about shoulder
width apart and your back straight with tight core
muscles as shown. Begin this exercise with low weights.
Support yourself with one hand on a bench or a chair.
Hold the dumbbell in the other hand and let the arm
hang down loosely. Pull the dumbbell slowly and
controlled towards the chest while the back remains
straight and the body tense. Let the dumbbell slowly
back down.
(Fig. J) Shoulder - Side raise
Stand with your feet about shoulder width apart and
your back straight with tight core muscles as shown.
Alternatively, this exercise can also be performed
while sitting. Grab the dumbbell or dumbbells
if you train both sides simultaneously and pull your
shoulder blades back with the elbows slightly bent.
Lift the arm or arms then to about shoulder height,
do not raise the shoulders themselves, though. After-
wards, return the dumbbell(s) back into the starting
position.
(Fig. K) Front raise
Stand with your feet about shoulder width apart and
your back straight with tight core muscles as shown.
Alternatively, this exercise can also be performed
while sitting. Grab the dumbbell or dumbbells if you
train both sides simultaneously and pull your shoulder
blades back with the elbows slightly bent. Lift the arm
or arms then to about shoulder height (optionally go