Crivit FB-1539 - Manual (Page 40)

40 GB
Overview of the exercised
muscle groups
The following muscle groups are
primarily focussed on during the
corresponding exercises:
Fig. C
Balance board
Leg muscles
Fig. D
Balance board with
resistance bands
Arm, leg and
shoulder muscles
Fig. E
Balance board with
handles
Arm, shoulder and
chest muscles
Fig. F
Press-up board Arm, leg and lower
back muscles
Fig. G
Press-up board with
resistance bands
Arm and leg muscles
Fig. H
Twist board
Torso muscles
Fig. I
Twist board with
resistance bands
Upper body muscles
Warming up your arms and
shoulders
• Stretch one arm out sideways in front of your
chest and using your other hand, carefully
press it towards your body. After a while
change arms. Remember not to press beyond
the point of feeling a slight pull in your arm.
• Alternatively, move your arms over and behind
your head in a bent position and using your
other hand, gently press down on your elbow.
• Grasp your hands behind your back and
carefully pull them upwards. If you bend the
upper part of your body forwards, all the
muscles will be warmed up.
• To loosen up your shoulders, carefully make
circular movements with both shoulders – first
towards the front, then towards the back.
• Pull your shoulders upwards several times and
then let them fall back down again.
After repeating this exercise a few times, your
shoulders should feel warm and loose.
Warming up and stretching your
leg muscles
• Stand up straight with your right leg bent
upwards. Hold your leg with your right hand
for a while. To make this exercise easier, you
can hold onto something with your other hand,
e.g. a wall or a table. Repeat with your other
leg.
• Stand with your legs apart and bend one of
your knees slightly. Hold this position for a
while before changing legs. This exercise helps
stretch the inside of your legs.
• Warm up your ankles by taking one foot off
the floor and slowly making circular move-
ments to the left and then to the right. After a
while, change feet.