Crivit ST-1744 - Manual (Page 33)

33 GB
recommended length
of the sling trainer
adjust the length of the sling trainer for
each exercise as described below:
Length of sling trainer: short
Shorten the sling trainer as much as possible.
Length of sling trainer: medium length
Adjust the sling trainer to a medium length by
fixing the black adjustment loops to the orange
double markings that are sewn onto the middle
of the band.
Length of sling trainer: knee height
Adjust the sling trainer so that the handles are
just below your knees.
Length of sling trainer: long
Pull the bands on the sling trainer out fully so that
the handles are approximately 7cm above the
floor.
training notes
• 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.
• Keep to the sequences of movements in the
training notes and do not overestimate your
ability. Take sufficiently long breaks between
exercises and drink enough fluids.
• Do not train if you are sick or feel ill.
• Pregnant women should obtain approval from
their doctor.
• Always ensure that you keep your body axis
straight and hold good body tension.
• If possible, have an experienced physio-
therapist show you the correct way to carry
out the exercises before you begin.
Warming up and stretching
Take enough time before and after training to
warm up or cool down. See below for some
simple exercises for this.
1. use this exercise to warm up
your thigh, hip, and trunk
muscles (figure F)
Length of sling trainer: short
Starting position:
• Stand up straight, facing the attachment point.
• Hold on to the handle loops with your palms
facing downward.
• With your feet together hold your hands at hip
height in front of your body.
Movement:
• Bend forward with your upper body with
arms straight and at the same time lift one
leg up straight behind you. Your hips should
be facing down to the floor.
• Hold this position for 5 seconds, go back
to the starting position, and then repeat the
exercise with the other leg.
• Carry out this exercise 3 times with each leg.
tip:
• Make sure that your body is straight
and extended and keep your stomach
muscles tense.
2. use this exercise to stretch your
chest and shoulders and warm up
your hips and legs (figure g)
Length of sling trainer: medium length
Starting position:
• Stand up straight, facing away from the
attachment point. With your feet together
move your arms and upper body slightly
forward.
Movement:
• Lunge forward with one leg and bend your
knees while opening your arms to the sides at
shoulder height. Your elbows should be
slightly bent.