Crivit Sports 28565L-17 Mode D'emploi page 11

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.
12.2 Exercise instructions 12.2 12.2 12.2 Exercise instructions Exercise instructions Exercise instructions
(I) Push-ups
Support yourself with both hands as shown on the
corners of the step board. Keep your body straight and
stiff and bend your arms now. Then straighten your
arms again.
(II) Butterfly
Lie with your back on the step bench and place your
feet in front of your body on the floor with bent knees
for more stability. Take one handle of the stretch tube in
each hand. Now stretch your arms upwards. Hold this
position briefly and then return to the initial position.
(III) Lateral raises
Place both feet side by side on the step bench. Take
one handle of the stretch tube in each hand. Now bend
your arms and pull your hands up. Hold this position
briefly and then return to the initial position.
(IV) Step
Step up on the step bench while alternating your feet,
stretch your leg and step down again. Change sides. In
addition, you can make a counter-movement with your
arms.
(V) Dumbbell row
Kneel with one leg on the step and support yourself
with the other foot on the floor as well as with one
hand on the step. Pick up a dumbbell with your free
hand. Bend your arm and pull your hand up. Hold this
position briefly and then return to the initial position.
Change sides.
(VI) Butterfly above
Fold the backrest of the step bench up and lock it. Sit
on the step bench and lean back against it with your
back. Place your feet in front of your body on the floor
with bent knees for more stability. Take one handle of
the stretch tube in each hand at about shoulder height.
Now stretch your arms upwards. Hold this position
briefly and then return to the initial position.
(VII) Biceps
Fold the backrest of the step bench up and lock it. Sit
on the step bench and lean back against it with your
back. Place your feet in front of your body on the floor
with bent knees for more stability. Take one handle of
the stretch tube in each hand at about waist height.
Now bend your arms and lift your hands upwards.
Make sure that the elbows remain stable against the
sides of your body throughout the movement. Hold this
position briefly and then return to the initial position.
(VIII) Dips
Sit upright in front of the step bench. With your thumbs
pointing inwards, place both hands on the step bench
and stretch your arms to lift your body into the air.
Bend your arms back and lower your body. Now lift it
again.
(IX) Sit-ups
Lie with your back on the step bench and place your
feet in front of your body on the floor with bent knees
for more stability. Now hold your arms to the side of
your head or chest and lift your upper body towards
your knees. Hold this position briefly and then return to
the initial position.
(X) Back
Lie on your stomach on the step bench. Stretch your
body and lift your legs. Now hold your arms to the side
or in front of your head, and lift the upper body as
well. Hold this position briefly and then return to the
initial position.
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AINTENANCE AND CARE AINTEN ANCE AND CARE
AINTEN AINTEN ANCE AND CARE ANCE AND CARE
After training, treat you new equipment as follows so
that you can enjoy it for a long time:
1. Fold up the equipment and store it, as far as
possible, where it is not in anyoneÊs way.
2. Wipe the equipment and the handles with a dry
cloth. Do this to clean the components and pre-
venting sweat from drying on the equipment.
GB/IE 11