Crivit FB-1539 - Manual (Page 34)

34 GB/MT
Twist board (fig. H)
recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
set-up and workout
You only need the top of the fitness board for
this exercise. Remove the handles and resistance
bands as described above.
• Place the top of the board on the rubber mat
and carefully get onto the twist board.
• Turn back and forth slowly until you feel
stable. Twisting movements are possible in
both directions up to 40°.
• At first, use your arms to get your balance.
Later on, you can use your arms to accompany
the movements sideways.
• To increase the level of difficulty and the
exercise intensity, bend down while doing this
exercise.
• When you are completely stable, you can
change the position of your arms. For exam-
ple, you can lift them over your head while
doing the movement.
• For an „active break“, place the twist board
on a wide stool and carry out the exercises
while sitting.
Twist board with resistance
bands (fig. i)
recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
set-up and workout
You only need the top of the fitness board and
the resistance bands for this exercise. These are
attached to the sides as described above.
Place the board on the rubber mat.
The band may not be stretched longer than
2.30m. Tolerance range for the force: +/- 20%.
• Start slowly. First, use the resistance bands to
stabilise. Do the same movements you did with
the twist board exercises without the resistance
bands.
Press-up board with resistance
bands (fig. G)
recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
set-up and workout
The handles remain on the board for the follow-
ing exercise. The resistance bands must also be
attached to both sides of the fitness board.
To do this, pull the ends of the bands to the
length required for threading them into the side
openings on the board.
• Fasten the resistance bands to your feet with
the loops.
1. Take the same position as in the exercise on
the press-up board without the resistance
bands. Put your hands around the grips and
place your feet parallel on the floor.
• In this position, lift your knee from the floor
and extend your leg up and out behind you in
a controlled manner a few times. Then change
legs. You could also change after each leg
extension.
2. Lie flat on your back. To support your head
and spine, place your head on the underside
of the fitness board.
• Lie as if you were standing, with your feet at a
90° angle on the board.
• Take the resistance band’s grips in your hand
and hold them out sideways at a 90° angle
from your body.
• Your legs stay stretched and exert pressure
against the press-up board.
• Alternate moving your left and right hand
towards your shoulders.
3. Sit on the rubber mat. Put your feet at a 90°
angle on the press-up board. Take the grip of
the resistance band in your hands.
• Bend your arms next to your body and slightly
bend your back towards the floor. Thereby
you keep your shoulders and arms in the initial
position.