Crivit OT-2007 - Manual (Page 17)

17 GB
General training planning
Create a training plan according to your needs
with sets of 6-8 exercises.
Observe the following principles:
• One set should comprise approximately
15 repetitions of one exercise.
• Each set can be repeated three times.
• Take a break for 30 seconds between each
set.
• Work with fewer repetitions but greater
weights to build up muscle. Work with more
repetitions but lesser weights for stamina.
• Warm up each group of muscles before each
training session.
• We also recommend stretching before the
beginning of each training session.
exercises
inner thigh muscles (figure b)
1. Sit upright on a chair and hold the handles
tightly in such a way that the backs of your
hands are facing upward.
2. Place your feet more than shoulder width
apart and grip the handles between your
knees so that they are facing one another.
This is the starting position.
3. Hold the handles tightly and press your knees
together.
caution: always keep a good grip of
the handles during this exercise. other-
wise there is a risk of injury from the
uncontrolled movement of the article.
4. Hold this position briefly and slowly return to
the starting position.
5. Repeat the exercise.
buttocks and outer thigh muscles
(figure c)
1. Sit on a solid surface and extend your left leg.
2. Bend your left leg and place your left foot
under your right knee. Support yourself on
your hands behind your back.
3. Lift your left knee and place the article under
it in such a way that the handles are facing
outward, away from your body. This is the
starting position.
4. Using your right hand hold the article
centrally at the joint and press your left knee
down to the ground.
caution: always keep a good grip of
the joint of the article during this exer-
cise. otherwise there is a risk of injury
from the uncontrolled movement of the
article.
5. Hold this position briefly and slowly return to
the starting position.
6. Repeat the exercise and then change legs.
special arm exercises
shoulder, chest, and arm muscles
(figure d)
1. Stand up straight with your legs shoulder-
width apart and the article in front of your
chest. Your hands should enclose the handles
on the article in such a way that the handles
are facing one another. The backs of your
hands are facing outward.
2. Lift your arms in front of you until your hands
are approximately at head height.
Make sure you keep your shoulders down.
This is the starting position.
caution: always keep a good grip of
the handles during this exercise. other-
wise there is a risk of injury from the
uncontrolled movement of the article.
3. Press the handles towards one another. Hold
this position briefly and slowly return to the
starting position
4. Repeat the exercise.