Crivit FB-1539 - Manual (Page 43)

43 GB
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 examp-
le, 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 230
cm. 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.
• Sideways rotational movements are possible in
both directions up to 40°.
• When you feel stable, you can work out
your arms next. Try arm movements in different
directions. Move your arms simultaneously or
alternate your left and right arm. You deter-
mine the speed and the level of difficulty.
• Now, carefully position yourself next to the
twister (or turntable) on the fitness board.
Alternately stretch your arms sideways above
your head. When doing so, make sure your
body remains straight. The movement is just
from the arms.
• After a while, use both arms simultaneously.
You can also carry out this movement for-
wards.
NOTE! The following exercises are also
suitable as stretching exercises before
and after working out with the fitness
board.
Stretching-Board (Abb. J)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
You only need the bottom part of the fitness
board to use it as a stretching board. Place it
upside down on the rubber mat.
• Sit on the floor in front of the fitness board
and place your feet on it. Your legs should be
stretched out, as far as possible.
• Hold your feet using both hands and pull
your head as far as it goes towards your
knees. Repeat several times.
• Now, take one leg off the fitness board and
place it on the floor stretched out sideways.
Repeat the exercise alternating between your
right and left leg.
• Position yourself in a forward lunge with one
leg on the fitness board. Slowly stretch for-
wards and while doing so, bend your front
leg. The more you bend, the more intense
the exercise is. In order to increase the level
of difficulty, move your back leg further back.
Try to maintain this position for a while and
then change legs.