Crivit PT-1959 - Manual (Page 17)

19 GB
• When examining the article please pay
particular attention to the resistance band.
Discontinue use if you find tears in the plastic
parts or in the expanders.
• Only use original replacement parts.
• Protect the article from extreme temperatures,
sunlight, and moisture. Unsuitable storage and
use of the article can lead to premature wear
and possible breaks in the structure, which
can lead to injury.
General training notes
Training procedure
• The following exercises are only a selection.
You can find more exercises in the relevant
technical literature.
• Wear comfortable sports clothing and non-slip
sports shoes.
• Warm up well before each training session
and finish the training session gradually.
• Take sufficiently long breaks between
exercises and drink enough fluids.
• Do not train too hard as a beginner. Increase
training intensity slowly.
• Carry out the exercises smoothly, rather than
fast with jerky movements.
• Make sure you breathe regularly. Breathe out
during exertion and breathe in during re-
covery.
• Make sure you keep a correct body posture
while carrying out the exercises.
General training planning
Make a training plan in accordance with your
requirements with sets of 6-8 exercises.
Observe the following principles:
• One set of exercises should be approximately
15 repetitions of one exercise.
• Each set of exercises can be repeated 3 times.
• You should take a 30-second break between
each set of exercises.
• To build muscle, you should work with fewer
repetitions but with greater weights.
For endurance, work with more repetitions
and lesser weights.
• Warm up your muscle groups well before
each training session.
• We also recommend stretching before
beginning the training session.
Suggested exercises
Here are descriptions of some of the many
possible exercises focussing on the muscles.
Back (figure B)
1. Stand on the band with your feet together and
your knees slightly bent.
2. Grip the handles from above and stand up
straight.
3. Using one extended arm pull the article up
to shoulder height in front of you. The other
arm stays down against your body.
4. Hold this position briefly and then slowly
lower your arm.
5. Repeat the exercise with the other arm and
then alternate arms according to your training
sessions.
Legs and squat (figure C)
1. Stand on the band with your feet shoulder-
width apart and your knees slightly bent.
2. Grip the handles from above and stand up
straight.
3. Using two bent arms pull the article up to
shoulder height in front of you. Your fingers
are pointing away from you.
4. From this position slowly bend your upper
body forwards and push your buttocks
backwards. Your arms stay bent. Hold this
position for a few seconds.
5. Slowly return to the starting position and
repeat the exercise.
Shoulders and upper back
(figure D)
1. Stand on the band with your feet shoulder-
width apart and your knees slightly bent.
2. Grip the handles from above and stand up
straight.
3. Using your lower arms pull the article up to
shoulder height in front of you. Your fingers
are pointing away from you.
4. Hold this position for a few seconds.
Your arms stay bent.
5. Slowly lower your lower arms again back to
the starting position and repeat the exercise.