Crivit BB-1789 - Manual (Page 8)

8 GB
3. Once you feel secure, you can start to rock
from side to side. Ensure that your movements
are smooth and regular.
4. Tense your buttock and stomach muscles.
5. Pull your shoulder blades in to your spine.
6. Tense your arms and form a slight double chin
to activate your neck muscles.
7. Continue the exercise for 30 seconds, recover
and then repeat the exercise 5 times.
important: keep your stomach muscles
tense at all times in order to stabilise
the lumbar vertebrae.
exercise 2 (figure c)
1. Sit on the article and bend your legs.
2. Pull your feet up in order to tense your calf
muscles.
3. Extend your arms to the side and lift your feet
off the floor. Hold both your knees at the same
height.
4. It is also important during this exercise that
your weight is on the centre of the article and
that you do not wobble.
5. Tense your stomach muscles and straighten
your upper body.
6. Pull your shoulder blades in to your spine and
tense your arms.
7. Hold this position for 30 seconds, rest and
then repeat the exercise 5 times.
important: keep your stomach muscles
tense throughout the exercise and bring
your sternum forwards to stabilise your
spine in this position.
exercise 3 (figure d)
1. Hold your arms in front of your body at a
slight angle and squat.
2. Divide your weight evenly over both feet. Your
bent knees are directly above your ankles.
3. Push your buttock out backwards and lift
your arms forwards to balance.
4. Tense your stomach muscles and straighten
your upper body.
5. Pull your shoulder blades in to your spine and
hold your head in an extension of your spine.
6. Hold this position for 3 seconds and then
stand up again. You should try to keep the
article as horizontal as possible during this
exercise and not to wobble.
7. Repeat the exercise 15 times in 3 sets.
important: always make sure your
knees are in the correct position.
exercise 4 (figure e)
1. Support yourself on the article on your palms
and lower arms and stand on the tips of your
toes so that your body is in a bridge position.
Divide your weight evenly across the tips of
your toes.
2. Hold your hips level and always avoid for-
ming a hollow back.
3. Tense your stomach muscles and straighten
your upper body. Your elbows should be
directly below your shoulders.
4. Hold your head in an extension of your spine
and do not overextend.
5. Hold this position for 30 seconds, relax and
then repeat the exercise 15 times.
important: keep your stomach tense at
all times in order to stabilise the lumbar
vertebrae. your elbows must always be
directly below your shoulders.
stretching
Take enough time to stretch after each training
session. The following is a description of one
simple exercise. Perform the stretches 3 times on
each side for 30-40 seconds at a time following
your training session.
1. Stand up straight and lift one foot off the floor.
2. First circle your foot slowly in one direction,
then in the other.
3. Change feet after a while.
important: make sure that your thighs
are parallel to one another. Push your
pelvis forwards and keep your body
upright.
care and storage
Always store the article in a dry, clean, and
temperature-controlled place.
IMPORTANT! Only clean the article using water,
never with aggressive cleaning agents.
Then wipe dry with a cloth.