Crivit TR-1433 - Manual (Page 8)

10 GB/IE
Training advice
- The following exercises are only a selection of
those possible. You can find more in appropri-
ate specialist publications.
- Wear comfortable sports clothing and trainers.
- Warm up before each training session.
Walking or running on the spot, stretching
and gentle expansion exercises are suitable
as a warm-up.
- Carry out the exercises at an even pace.
Breathe evenly. Adhere to the movement
sequence and do not overestimate your
ability. Breathe out when your muscles are
contracting and breathe in when your muscles
are relaxed.
- Breath in when pulling up and breath out
when lowering.
- When pulling up, do not create momentum
using your hips.
Advice! If you develop medical com-
plaints or feel unwell, stop the exercise
immediately and seek medical advice.
Exercices
For optimal results, carry out 3 – 5 sets with 7 –
20 repetitions per exercise. This training should
be repeated 2 – 3 times per week.
Pull-ups exercise 1 using overhand
grip (fig. E)
For strengthening of the arms,
shoulders and back muscles
Grasp the door bar from the top with your hands
a little more than shoulder width apart. Pull up
with your arms until your chin is at the same
height as the door bar. Then slowly lower your-
self until your arms are still slightly bent.
The legs can be bent while doing this.
Pull-ups exercise 2 using underhand
grip (fig. F)
For strengthening of the arm and breast
muscles
Grasp the door bar from behind with your hands
a little less than shoulder width apart. Pull up
with your arms until your chin is at the same
height as the door bar. Then slowly lower your-
self until your arms are still slightly bent.
The legs can be bent while doing this.
Leg raises using overhand grip
(fig. G)
For strengthening of the stomach
muscles
Grasp the door bar from the top with your hands
a little more than shoulder width apart.
Pull your knees up slowly until your knees are
at pelvis height. The legs should be bent at the
knee to 90 degrees and closed. Hold the positi-
on for several seconds and then lower your legs
in a controlled manner again.
Care, Storage
Please do not forget that regular care and main-
tenance contribute to the safety and preservation
of the article. Always keep the article in a clean,
dry room at a constant temperature.
IMPORTANT! Clean only with water. Never use
caustic cleaning products. Wipe dry with a cloth.
Disposal
Please dispose of the product and packaging in
an environmentally friendly manner, separating
different materials for recycling as required!
Dispose of this item through an authorised
disposal company or through your local waste
disposal facilities - ask your local authority for
information if further guidance is required.
Ensure that you comply with all regulations
currently in force.