Crivit KS-11911 Notice D'utilisation page 21

General exercise plan
• Create an exercise plan that suits your needs
with sets of six to eight exercises.
• Pay attention to the following fundamentals:
• A set should consist of approx. 12 repetitions
of one exercise.
• Each set can be repeated three times.
• You should take a 30-second break between
each set.
• Warm up your different muscle groups well
before each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take sufficient time before each exercise session
to warm up. Some simple warm-up exercises are
described below.
You should repeat each exercise two to
three times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them upwards slowly. If you bend your upper
body forwards at the same time, all muscles
will be optimally warmed up.
2. Rotate both shoulders forwards at the same
time and change direction after one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
Leg muscles
1. Stand on one leg and lift your other leg, with
the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction,
then change direction after a few seconds.
3. Switch legs and repeat this exercise.
4. Lift one leg after the other and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Exercise suggestions
CAUTION
Risk of injury!
Unsafe use of the product can lead to injury.
• Check that all screw connections are tight and
correctly placed before each use. If neces-
sary, retighten the screws and nuts with the
necessary tools.
• For training on the floor, place the product on
a non-slip base.
Below are a selection of possible exercises.
Pull-up (Fig. F)
Muscles used: arm, shoulder, back, abdominal
Sequence
1. Hang the product properly on the door frame.
2. Grasp the pads of the straight bar (2) with
your hands. Keep the palms of your hands
facing towards you.
3. Tense your back, abdominal and arm muscles.
4. Pull your body up so that the feet no longer
touch the floor.
5. Once your head is above the straight bar,
hold this position for a short moment.
6. Then slowly lower your body back down
without touching the floor.
Note: it is best to angle the legs.
7. Let yourself hang. Be careful not to extend
your arms completely to protect your elbow
joints.
8. Repeat the exercise 10 to 25 times in three
sets.
Important: keep body tension and
perform the exercise slowly and in a
controlled manner.
Leg lift (Fig. G)
Muscles used: arm, shoulder, back, abdominal,
buttocks, thighs
Sequence
1. Hang the product properly on the door frame.
2. Grasp the pads of the bent bars (4) with your
hands.
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