Exercises – Crivit Z31742 User Manual
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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.
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Make sure that you carry out all exercise
without pain.
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Immediately stop exercising and consult a
doctor if any pain occurs.
3. Wind-down:
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Exertion during an exercise session must be
followed by a wind-down phase.
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When winding down, make sure that your
body does not cool off too much.
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If need be, carry out the exercises on a blanket
that you can then use to keep yourself warm
when winding down.
Q
Exercises
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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.
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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
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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.
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Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
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Slowly lower the upper part of your body.
Calmly inhale while doing so.
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Repeat this exercise 5 to 20 times.
Sit-ups with crossed legs
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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.
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Cross the lower part of your legs.
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Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
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Slowly lower the upper part of your body.
Calmly inhale while doing so.
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Repeat this exercise 6 to 20 times. While doing
this exercise, alternately place the left and the
right foot on top.
Sit-ups with heels on the floor
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Bend both knees at a 90° angle and place the
heels on the floor.
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Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
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Slowly lower the upper part of your body.
Calmly inhale while doing so.
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Repeat this exercise 5 to 20 times.
Trunk bend for the lateral
abdominal muscles
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Bend the knees at a 90° angle and place both
feet flat on the floor next to each other. First
lower the right foot.
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Now turn your hips to the left side. Keep your
legs on the floor.
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Now raise the upper part of your body until
your head is about 30 to 40 cm above the
floor. Calmly exhale while doing so.
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Slowly lower the upper part of your body.
Calmly inhale while doing so.
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Repeat this exercise 6 to 20 times. While doing
this exercise, alternately place the left and the
right foot on top.
Abdominal exercise: leg lift
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Bend both knees at a 90° angle and cross
your feet.
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Make sure that your heels are lying on the floor.
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Raise the upper part of your body and your
legs at the same time until your head is about
20 to 30 cm above the floor. Slowly exhale
while doing so.
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Hold your breath and keep this position for
about 2 seconds.
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