Crivit Z31742 - Manual (Page 25)

24 GB/MT
Exercise instructions / Exercises
amount of fluid you have lost.
j Use some massage cream or oil and rub it into
the muscles you have just exercised. This will
boost the circulation of the blood, prevent sore
muscles and keep the muscles supple.
j Wear a track suit to avoid cooling off too
quickly.
Please also take note of the following pieces of
advice when you have assembled your device
and are ready to start your first exercise session.
Basically, an exercise is divided up according to
the following scheme:
Warm-up => Training => Wind-down
1. Warm-up:
WARNING!
If you have not warmed up
enough, injuries may arise.
j Before actually starting to exercise, carry out
warm-up exercises for at least 5 - 10 minutes to
loosen your muscles.
2. Training:
j Always train in such a way that you can breath
calmly and evenly.
j Use your pulse rate to check the strain you are
under. You may have to ask your doctor for
advice.
What to do:
5 exercises are described below.
j Always start with one exercise and repeat it
up to 20 times depending on your physical
condition.
j Then have a 2 - 5 minute break so that your
breathing and pulse can return to their resting
state.
j Then do the next exercise to the same extent as
before.
j Carry out at most three of such sets one after
the other.
Training frequency:
Beginners should do 1 or 2 exercise sessions every
week. More advanced people can increase the
number of exercise sessions to 3 to 6 times a week.
Exercise intensity:
NOTE: Wrong or excessive training can
endanger your health.
j Make sure that you carry out all exercise
without pain.
j Immediately stop exercising and consult a
doctor if any pain occurs.
3. Wind-down:
j Exertion during an exercise session must be
followed by a wind-down phase.
j When winding down, make sure that your
body does not cool off too much.
j If need be, carry out the exercises on a blanket
that you can then use to keep yourself warm
when winding down.
Q
Exercises
J Make sure that your movements are slow and
steady and that they are controlled by the
stomach muscles. Your arms serve to stabilise
your body.
J Avoid fast, jerky repetitions and movements
that are controlled by the arms. Such moments
could have a negative impact on the back
muscles (and intervertebral discs).
Sit-ups
j Bend your legs so that both thighs form a 90°
angle with the floor. Make sure that your knees
are also at a 90° angle.
j Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
j Slowly lower the upper part of your body.
Calmly inhale while doing so.
j Repeat this exercise 5 to 20 times.
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