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Crivit IAN 355241 Manual

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15
Important: be very careful to maintain
your body tension the whole time.
Leg lift (Fig. E)
Starting position
1. Position the grips about shoulder-width apart.
2. Support yourself with both hands on the grips.
Your body is straight and forms a line. Tighten
your abdominal muscles.
3. Only the tips of your toes are touching the floor.
4. Tighten your abdominal muscles and do not
arch your back.
End position
5. Lift your right leg up as far as possible. Keep
your leg straight. Make sure that you do not
arch your back.
6. Hold this position for two seconds and then
slowly lower your leg again.
7. Repeat this exercise with your left leg.
Important: be very careful to maintain
your body tension the whole time.
Push-up on knees (Fig. F)
Starting position
1. Position the grips about shoulder-width apart.
2. Support yourself with both hands on the grips.
Your body is straight and forms a line. Tighten
your abdominal muscles.
3. Lower yourself onto your knees and bend your
lower legs upward.
4. In the starting position, your arms are straight
and your body is raised.
End position
5. Bend your arms and lower your torso in a
controlled movement until your upper arms
are parallel with your torso. Your elbows are
pointing outwards.
6. Push your body upwards again and return to
the starting position without straightening your
arms completely.
7. Repeat the exercise 10 to 25 times in 3 sets.
Important: be very careful to maintain
your body tension the whole time.
Body lift (Fig. G)
Starting position
1. Position the grips about shoulder-width apart
and sit between the grips.
2. Support yourself with both hands on the grips.
Your legs are stretched out in front.
End position
3. Tighten your abdominal muscles and push
yourself up with your arms straight.
4. Your legs remain straight and form a 90 de-
gree angle to your torso.
5. Briefly hold this position.
6. Bend your arms and lower your body back
down.
7. Repeat the exercise 10 to 25 times in three sets.
Important: be very careful to maintain
your body tension the whole time.
Push-ups with a position change
(Fig. H)
Starting position
1. Position the grips about shoulder-width apart.
2. Support yourself with both hands on the grips.
Your body is straight and forms a line.
3. Bring your legs close together and tighten
your abdominal muscles. Only the tips of your
toes are touching the floor.
4. In the starting position, your arms are straight,
your body is raised and your legs are together.
End position
5. Jump your feet wide apart and then back
together again. Keep your arms straight and
your head as an extension of your spine.
6. Repeat the exercise 10 to 25 times in three sets.
Important: be very careful to maintain
your body tension the whole time and
avoid arching your back.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below. You should perform each exercise
3 times per side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture. Pull your head
gently to one side with one hand, first to the
left and then to the right. This exercise stretch-
es the sides of your neck.
GB/IE
… 15 …


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