Exercise Notes; Exercises - Crivit Sports 18118L-18 Mode D'emploi

4.1 4.1 4.1 4.1 General Training Notes General Training Notes General Training Notes General Training Notes
Each exercise should consist of the following three
parts:
1. Warm Up
2. Cardio or weight exercise
3. Cool Down & stretching
Warm Up
This stage helps get the blood flowing around the body
and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to
do a few stretching exercises. Each stretch should be
held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.
The Training
The start of endurance (often also called cardiovascular
or cardio training because of the positive effects on the
cardiovascular system) or a force or muscle training is
the first step in the fight against civilization infectious
diseases and physical symptoms, especially with ad-
vancing age.
Cool Down
Just as a warm-up should be performed before each
training session, a cool-down should take place after a
unit. A Cool Down starts the relaxation phase; the op-
erating temperature of the body will come back down
and shows the transition of stress relaxation.
The cool-down should last at least 10 minutes (as the
Warm Up) and is controlled slowly dropping down to
the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during
the warm-up your muscles easily. After the training you
should definitely stretch your muscles. A stretching
afterwards returns the muscle to its original length, thus
preventing muscle shortening. The more strenuous the
training has been, the more important is the stretching
afterwards.
Particularly important is the stretching for the exercised
muscle groups. Stretching should be noticeable for the
muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.
4.2 4.2 4.2 4.2 Exercise Exercise Exercise

Exercise notes

notes notes 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 that between individual exercises one
day of rest is inserted so that the muscles and the body
are able to recover sufficiently.
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.
Do not train with momentum and / or jerkily. Perform
all exercises in a smooth and controlled manner. Note
that in case of improper or excessive training negative
effects on your health are possible.
4.3 4.3 4.3 4.3

Exercises

Exercises Exercises Exercises
(A) Biceps
Stand as shown with your feet about shoulder width
apart and your back straight with tight core muscles.
Hold a dumbbell in each hand as shown. Lift up a
dumbbell while you let the other down in the same
course. The weight should be held in parallel with your
body at the beginning of the exercise, that is, 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 around. During the
training phase, the elbow should be kept close to the
body so that the biceps will be trained in isolation.
(B) Triceps
Take a step position as shown and bend your upper
body with a sturdy trunk forward. Hold yourself with
one arm on the front knee and take the dumbbell in the
other hand. Lift the elbow with your arm bent up at
torso height. Straighten your arm then backwards and
upwards and then let the weight back down. During the
training phase, the elbow should be kept close to the
body so that the triceps is trained in isolation.
(C) Chest - Covers
Lie as shown with the upper back on a flat bench
(make sure that this is stable) and rest the shoulders
with your head free. Hold the dumbbell with both
hands (e.g. on a weight plate) and hold the barbell
directly above your chest with your arms bent slightly.
Move the bar now back over the head. Lift the weight
back up again and return to the starting position.
GB/IE/NI 5