Manual Crivit SW 5755 IAN 327402 1904 (page 24 of 82) (English, German, Dutch, French, Polish)

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Muscle groups exercised

When exercising without the straps, it is mainly

the leg and buttocks that are exercised.

During exercises when you use both the stepper

and the straps, you strengthen your buttocks, leg,

arm and shoulder muscles.

During exercises where you do not step, but use

the straps, you strengthen your arm and shoulder

muscles.

Body posture

Please ensure that you keep your body straight

during training sessions. Avoid a hollow-back

posture at all costs.

Important: During exercising, keep con-

stant abdominal tension and keep your

upper body erect!

If you maintain an even stepping motion, the

pedal arm stoppers should not touch the floor

frame. Just before standing up each time you

step, shift your body weight from one leg to the

other. It can also be helpful if you let your arms

swing at a slight angle to your upper body while

stepping in a rhythmic motion.

Stretching exercises

Stretching the lower back muscles

(Fig. F)

Starting position

1. Get down on all fours.

2. Position your hand and knee joints under your

shoulders and buttocks.

End position

3. Tighten your stomach muscles and roll your

back into an arch like a cat, until you feel the

stretch in your entire back.

4. Keep your eyes directed on your hands.

5. Stay in this position for a moment and then go

back to your starting position.

6. Repeat this exercise 2–3 times in three sets.

Important: Keep your back and pelvis

straight in the all-fours position.

Stretching the backs of the thighs

(Fig. G)

Starting position

1. Lie with your back on the ﬂoor. Your legs are

stretched out in a relaxed position.

End position

2. Tense your stomach muscles and lift one leg

straight up into a vertical position.

3. Grab your upper thigh with your hands and

pull it towards you more to increase the

stretch.

4. Your toes point downward while your other

leg stays stretched on the ground.

5. Stay in this position for a moment and then go

back to your starting position.

6. Repeat this exercise 2–3 times in sets of three,

and then change legs.

Important: Some people have very

short rear thigh muscles. If this applies

to you, you may use a towel to help pull

your thigh towards yourself.

Stretching the chest muscles (Fig. H)

Variation 1

Starting position

1. Place one underarm and one elbow on a

wall, with your hand facing upwards. The

upper and lower arm must form a right angle.

End position

2. Keeping your arm on the wall, turn your upper

body slightly away from the wall.

3. Repeat this exercise 2–3 times in sets of three

and then change sides.

Variation 2

Starting position

1. Stretch both underarms up and to the sides, so

that upper and lower arms form a right angle.

2. Lean slightly in a stepping stance in front of a

door frame.

End position

3. Press your upper body forwards carefully, so

that you feel the stretch in your chest area.

4. Repeat this exercise 2–3 times in three sets.

Important: Hold the stretch for 5 sec-

onds.

Stretching the neck muscles (Fig. I)

Starting position

1. Stand up straight.

End position

2. Tilt your head to the side towards your shoul-

der, while simultaneously pulling the other

shoulder down. You should feel the stretch on

the side of your neck.

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Crivit SW 5755 IAN 327402 1904 Manual

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