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Crivit IAN 355239 Manual

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18 GB/IE
Exercise suggestions
Below are some of the many possible exercises.
Warning! You must be wearing non-slip
gym shoes!
Knee bend (Fig. H)
Suspension trainer length: medium length
Starting position:
1. Stand up straight, with your face directed to-
ward the anchor point. Your feet are shoulder-
width apart, elbows bent at your sides.
2. Exert light tension on the suspension trainer by
leaning back somewhat.
End position:
3. Tense your abdominal and buttock muscles.
4. Get into the squat position. Your knees should
be parallel to your toes. Keep your heels
firmly on the floor.
5. Extend your buttocks slightly backward and
keep your upper body upright.
6. Return to the starting position.
7. Repeat the exercise 15 times.
Important: increase the intensity of the
exercise by increasing the speed or per-
forming the exercise on one leg.
Rowing (Fig. I)
Suspension trainer length: short
Starting position:
1. Stand up straight, with your face directed
toward the anchor point. Position your feet
shoulder-width apart.
2. Hold both handles with your arms outstretched.
3. Lean back and walk forward until you have
reached an appropriate angle of resistance.
End position:
4. Pull your upper body forward, tensing your
back muscles at the same time.
5. Your elbows should form a 90° angle to your
body.
6. Return to the starting position.
7. Repeat the exercise 10 times.
Important: while pulling your upper
body forward, press your shoulder
blades together. Most exercises are
more difficult when standing, when
your base is smaller.
The exercise is easiest with your legs
wide apart. It is more difficult if your
feet are together, and it is most difficult
on one leg.
Hip reducing (Fig. J)
Suspension trainer length: long
Starting position:
1. Stand sideways relative to the fastening point
and hold the handles over your head.
2. Take one step forward with your inward-facing
leg, with your feet forming a line.
3. Lean away from the fastening point and
maintain tension on the straps.
End position:
4. Tense your arm and abdominal muscles.
5. Lean your hip outward, away from the fasten-
ing point.
6. Move in a comfortable, slow and controlled
motion.
7. Return to the starting position by tensing your
abdominal muscles.
8. Repeat the exercise with your other leg.
9. Perform this exercise 10 times per leg.
Important: maintain body tension
during the entire exercise. Keep your
elbows wide and in line with your hips.
Rolling up (Fig. K)
Suspension trainer length: long
Starting position:
1. Stand with your face directed away from the
fastening point, with your feet shoulder-width
apart.
2. Take a few steps forward until you have rea-
ched an appropriate angle of resistance.
3. Stretch your arms out forward and lean into
the straps.
End position:
4. Tense your arm, buttock and abdominal
muscles.
5. Slowly lift up your arms. Make sure that
you maintain your posture while making this
forward motion.
6. Return to the starting position.
7. Repeat the exercise 15 times.
… 18 …


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