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Crivit CR 4752 IAN 305690 Manual

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3. Grab the rings with your hands and get into a
push-up position.
4. Tense your core muscles.
5. Keep your upper body and legs in a straight
line.
End position
6. Tense your arm and chest muscles.
7. Slowly bend your arms.
8. Lower your entire body in a controlled
manner.
9. Stretch out your arms and push your body
back up.
10.Repeat this exercise 12 to 15 times.
Important: Make sure your arms
are always slightly bent when in the
extended position.
Side plank (Fig. L)
Main muscle group/s: Lateral abdominal
muscles
Starting Position
1. Stand the product in an upright position and
install the bands as slacklines.
2. Lie in front of the item on whichever side of
your body you choose.
3. Put both feet in the middle of the slackline, one
on top of the other.
4. Place your elbow directly under your shoulder
joint.
5. Tense your arm, core and leg muscles.
6. Prop yourself up on your elbow.
7. Lift your pelvis and form a straight line with
your upper body and legs.
End position
8. Lift your pelvis up as far as possible.
9. Lower your pelvis again in a controlled
manner until you form a straight line with your
upper body and legs.
10.Repeat this exercise 12 to 15 times and then
switch sides.
Stretching
Take sufficient time to stretch after each training
session. Following are some simple exercises to
do this.
You should perform each exercise 3 times per
side for 15–30 seconds.
3. Prop yourself up onto the item. Always keep
your arms slightly bent during this movement.
4. Bend your knee joint so that your feet lose
contact with the ground.
End position
5. Tense your stomach muscles.
6. Lift your bent legs until your thigh is horizontal
to the floor.
7. Lower your bent legs in a controlled manner
until your thigh is vertical to the floor.
8. Repeat this exercise 12 to 15 times.
Important: Make sure that the muscles
in your shoulder girdle always maintain
tension.
Backward lunge (Fig. J)
Main muscle group/s: Thigh, lower leg and
buttock muscles
Starting Position
1. Stand the product in an upright position and
install the bands as slacklines.
2. Stand with your back to the item, and with
one leg in the middle of the slack line.
3. With the other leg, take one large step (about
two strides) forwards.
4. Hold your upper body erect and look straight
ahead.
End position
5. Tighten your buttock, leg and core muscles.
6. Bend your knees and lower your body until
you make a 90° angle with your front knee
joint.
7. Keep your upper body erect and straight
during the movement. Look straight ahead.
8. Stretch both legs again, back to the upright
stance.
9. Repeat this exercise 12 to 15 times and then
switch legs.
Important: Make sure that your knees
do not tilt inward in the lower lunge
position. Keep your knees straight.
Push-ups with rings (Fig. K)
Main muscle group/s: Chest and arm muscles
Starting Position
1. Stand the product in an upright position.
2. Hang the rings in the straps.
GB/IE
… 19 …


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