Crivit FB-13140 Notice D'utilisation page 9

Exercise suggestions
Below are a selection of exercises.
Exercises with the fitness band ring
Strengthening your arm muscles
(Fig. A)
Muscles used: shoulder, triceps,
biceps
Sequence
1. Lie on your back.
2. Insert your arms through the product so that it
is below your wrists.
3. Spread your arms until the product is taut and
is no longer sliding down.
4. Lift your arms vertically upward.
5. Bend your legs on the mat.
6. Tense your arms and stretch the product
outwards.
7. Stay in this position for a moment and then go
back to the starting position.
8. Repeat this exercise 10–15 times in three sets.
Important: perform the exercise slowly.
Chest and biceps stretch with simul-
taneous shoulder blade mobilisa-
tion (Fig. B)
Muscles used: shoulder blades, triceps, chest
Sequence
1. Stand with your feet hip-width apart and
place equal weight on both feet.
2. Hold the product with both hands behind your
back at the height of your buttocks. The backs
of your hands are facing away from you.
3. Straighten your upper body and slightly bend
your knees.
4. Tighten your arm and abdominal muscles and
raise your arms as high up as possible, away
from your body.
5. Straighten your elbows and keep your shoul-
ders lowered. Your head is an extension of
your spine.
6. Stay in this position briefly and then slowly go
back to the starting position.
7. Repeat this exercise 10–15 times in three sets
Important: make sure that your upper
body remains upright to avoid any
stray movements.
Mountain climber (Fig. C)
Muscles used: lower back, abdomen, upper
thighs
Sequence
1. Insert your feet into the product.
2. Lie down in the press-up position with your
hands on the floor. Your hands are below
your shoulders and your elbows are pointing
slightly outward. Only the balls of your feet
are touching the floor.
3. Tense your buttock and abdominal muscles.
4. Lift one leg up and pull it up toward your
chest. Your elbows are pointing outward and
your hands remain below your shoulders.
5. Lower your leg again and pull the other leg
up toward chest. Make sure that your upper
body remains straight and your head is
aligned with your spine.
6. Switch legs and repeat the exercise
10–15 times in three sets.
Important: always keep your back
straight during the exercise.
Strengthening the buttock muscles
(Fig. D)
Muscles used: buttocks
Sequence
1. Insert your feet through the product so that it is
above your ankles.
2. Lie on your stomach.
3. Bend your arms and lay them on the floor at
shoulder height, with your face and hands
facing the floor.
4. Spread your legs until you feel resistance.
5. Tense your buttock and abdominal muscles.
6. Lift your legs up and stay in this position for a
moment.
7. Slowly lower your legs and repeat the exer-
cise 10–15 times in three sets.
Important: maintain body tension
during the exercise. Keep your head as
an extension of your spine.
Exercises with the fitness band
Strengthening the thigh muscles
(Fig. E)
Muscles used: back of thighs
Sequence
1. Lie on your stomach. Place the product over
your right foot. Your thighs are close together.
2. Hold the end of the product by your head with
your right hand and bend your leg. Your other
leg is stretched out next to it.
3. Stretch out your knee so that you feel the
stretch in the front of your thigh.
4. Pull the band so that you feel the stretch in
your right thigh.
5. Keep both thighs on the floor and raise your
head slightly, in line with your spine.
6. Tense your buttock and abdominal muscles.
7. Slowly lower your leg and briefly hold this
position.
8. Repeat the exercise 10–15 times in three sets.
Then perform the exercise with your other leg.
Important: make sure you do the exer-
cise slowly and keep your head aligned
with your spine.
Strengthening the deep abdominal
muscles (Fig. F)
Muscles used: abdominal
Sequence
1. Lie on your back.
2. Place the product around the toes of your left
foot and hold the end of the product with your
left hand. Both hands are lying close to your
body.
3. Stretch your left leg out and position the other
leg at an angle next to it.
4. Tighten your abdominal muscles.
5. Slowly raise your outstretched left leg until you
feel the stretch in your calf and the back of
your thigh muscles stretching.
6. Bring this leg far enough up so that your knee
remains straight. The hand holding the end of
the product goes with it but your upper arm
and elbow remain close to your body.
7. Lift your foot upwards and stay in this position
for a moment.
8. Slowly lower your leg and repeat the exercise
10–15 times in three sets. Then perform the
exercise with your other leg.
Important: maintain body tension
during the exercise.
Keep your head as an extension of your
spine and keep your shoulders down.
Biceps (Fig. G)
Muscles used: biceps
Sequence
1. Stand with your feet hip-width apart and
place equal weight on both feet.
2. Place the product around the toes of your left
foot and hold the end of the product with both
hands.
3. Bend your knees slightly and keep your arms
bent at a 90° angle close to your body.
4. Tense your abdominal and buttock muscles
and straighten your upper body.
5. Tense your arms and bend your elbows. Only
your forearms move towards your upper arms,
and your elbows must be kept close to your
body.
6. Maintain abdominal muscle tension through-
out and keep your head aligned with your
spine.
7. Pull your shoulder blades towards your spine
and keep your shoulders lowered.
8. Stay in this position for a moment and then
straighten your elbows back to the starting
position.
9. Repeat this exercise 10–15 times in three sets.
Then perform the exercise with your other leg.
Important: perform the exercise slowly
and keep your shoulders down.
Triceps stretch (Fig. H)
Muscles used: triceps
Sequence
1. Stand with your feet hip-width apart and
place equal weight on both feet.
2. Hold the upper end of the product with your
right hand.
3. Slightly bend your knees and straighten your
upper body.
4. Bend your elbow and slide the product behind
your head so it goes behind your back. The
back of your right hand is facing away from
you.
5. Grab the product behind your back with your
left hand. The palm of your hand is facing
away from you.
Note: grab the product so that the lower end
does not touch the floor.
6. Use your left hand to pull your right elbow
backwards.
7. Stay in this position briefly and then go back
to your starting position.
8. Repeat the exercise 10–15 times in three sets.
Then perform the exercise with your other
arm.
Important: keep the arm that you are
stretching up close to your head.
GB/IE 9