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Crivit IAN 344961 Manual

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49
Important: during this exercise, keep
your upper body and pelvis straight.
Vary the vibration levels, vibration
strength and vibration time. Try out diffe-
rent foot positions (centre to outside).
Sit-ups (Fig. N)
Starting position
1. Set the product to your desired time and vibra-
tion intensity.
2. Sit on the middle of the product, with your back
to the display, and start the product using the
remote control.
3. Hold on to the sides of the product and stretch
your legs out in front of you. Your heels touch
the floor.
End position
4. Tense your leg and abdominal muscles.
5. Raise your legs and pull your knees towards
you. Keep your back straight and your arms
slightly bent. Your head forms a straight line
with your back.
6. Remain in this position for a moment and then
return to the starting position.
7. Repeat this exercise until the end of the set
vibration time and rest for a few seconds bet-
ween each one.
Important: during this exercise, keep
your upper body and pelvis straight.
And maintain body tension during the
exercise.
Lunge (Fig. O)
Starting position
1. Set the product to your desired time and vibra-
tion intensity.
2. Stand in front of the product, with your feet on
the floor, shoulder-width apart.
3. Keep your back and neck straight and look
straight ahead.
4. Take a big lunge forwards on one leg onto the
centre of the product.
Note: make sure that your thigh and calf form a
90 degree angle to each other and that the bent
knee is behind the front section of your foot.
End position
5. Tense your stomach and buttock muscles.
6. Start the product using the remote control.
7. Let your arms hang loosely by your sides or
support them on your hips.
8. Remain in the position for the set vibration time.
9. When the exercise is over, change legs and
repeat the exercise.
Important: during this exercise, keep
your upper body and pelvis straight.
And maintain body tension during the
exercise.
Push-ups with arm supports (Fig. P)
Starting position
1. Place the mat (2) one step length in front of the
product.
2. Pull the integrated handles (1c) out of the pro-
duct and position them where you want them.
3. Set the product to your desired time and vibra-
tion intensity.
4. Kneel down on the mat with your upper body
facing the product and start the product using
the display.
End position
5. Clasp the handles from the outside and cross
your ankles.
6. Tense your arm and abdominal muscles. Your
head, upper body and legs form a line.
Note: keep your wrists straight and your elbows
slightly bent.
7. Facing the product, slowly lower your upper
body. Your arms stay close to your body and
your upper body does not touch the product.
8. Remain in this position for a moment and then
return to the starting position.
9. Repeat this exercise slowly, until the set time has
elapsed.
Important: during this exercise, keep
your head, upper body and legs in a line
and maintain body tension throughout.
For arms, and especially for the
shoulders (Fig. Q)
Ensure that you always keep the handles horizon-
tal when pulling the expander bands (8).
Do not bend your wrist joints, as this would
overstrain them.
Starting position
1. Set the product to your desired time and vibra-
tion intensity.
GB/IE
… 47 …


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