Crivit FE-1958 - Manual (Page 8)

10 GB
Entire upper body (figure E)
1. Stand straight with your feet shoulder-width
apart and the expander behind your body.
2. Extend one arm out behind you and press
them against your body.
3. Bend the other arm upwards, against your
body. Your hand is at shoulder height and the
backs of your hands are facing outwards.
This is the starting position.
4. Slowly extend the bent arm. The other arm
remains down against your body throughout
the exercise.
5. Hold this position briefly and then return
slowly to the starting position.
Important: For this exercise your
shoulders should be parallel to the
floor and should not go along with
the movement.
6. Repeat the exercise and then change arms.
Important: Ensure that your knees are
slightly bent during each exercise.
Attaching the door anchor
• Choose a training area of approx.
3.00 x 1.80m (L x W).
• Only train on a flat and non-slip surface.
• Only attach the door anchor to doors that
open outwards (away from you).
1. Place the door anchor over the door in the
centre.
2. Lock the door securely.
Caution! Risk of injury! Always lock
the door.
3. Please ensure that the door to which you
attach the door anchor is stable and robust,
and can carry your body weight and that the
door anchor is secure. Pull hard on the bands
a few times to test this.
Suggested exercises with the
expander
Here are descriptions of some of the many
possible exercises focussing on the muscles.
Shoulder, upper back, and triceps
(figure B)
1. Stand straight with your feet shoulder-width
apart with the expander in front of your chest.
The backs of your hands are facing outwards.
This is the starting position.
2. Pull the article apart until your arms are
stretched out to each side. Pull both sides in
parallel.
3. Hold this position briefly and then return
slowly to the starting position.
4. Repeat the exercise.
Shoulder, back, and triceps
(figure C)
1. Stand straight with your feet together and the
expander in front of your chest.
2. Bend your upper body forwards. The backs
of your hands face upwards. This is the
starting position.
3. Pull the article apart until your arms are
stretched out to each side. Pull both sides in
parallel.
4. Hold this position briefly and then return
slowly to the starting position.
5. Repeat the exercise.
Shoulder, back, and triceps
(figure D)
1. Stand straight with your feet shoulder-width
apart with the expander in front of your chest.
2. Raise your arms above your head and hold
the handles on the article in such a way that
your fingers are pointing outwards. This is the
starting position.
3. Move your arms out to the side so that the
article is stretched at shoulder height.
Hold this position briefly and then return
slowly to the starting position.
4. Repeat the exercise.