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Crivit TP 5632 IAN 327379 1904 Manual

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Arms and shoulders
1. Cross your hands behind your back and
carefully raise them.
Bending forward whilst doing so will warm
up all muscles optimally.
2. Rotate your shoulders forward and after
one minute rotate backwards.
3. Draw your shoulders up toward your ears
and drop your shoulders.
4. Rotate your arm forward, alternating
between the right and left, and after one
minute rotate the arm to the back.
Important: Do not forget to keep
breathing steadily!
Suggested exercises
The following show a few of many exercises.
Note: Some of the exercises shown are not
suitable for very tall individuals, as they will be
unable to perform them correctly.
Exercises without the
exercise bar
Basic jump with legs together
(fig. H)
Starting position
1. Stand on the mat with the legs slightly clos-
er together than at hip width.
2. Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip.
3. Stick your bum slightly out to the back and
straighten your pelvis.
4. Draw in your navel and your shoulder
blades toward the spine.
5. Keep your shoulders down and your head
in extension of the spine.
End position
6. Tighten your arms, glutes and abdomen.
7. Jump up off the mat with both legs at the
same time, legs together, and move your
arms in parallel.
8. Perform three sets of 10-15 reps of this
exercise.
Important: Do not lock your knees and
keep your body tight.
Basic jumping jacks (fig. I)
Starting position
1. Stand on the mat with the legs slightly clos-
er together than at hip width.
2. Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip.
3. Stick your bum slightly out to the back and
straighten your pelvis.
4. Draw in your navel and your shoulder
blades toward the spine.
5. Keep your shoulders down and your head
in extension of the spine.
End position
6. Tighten your arms, glutes and abdomen.
7. Push off the mat and spread your legs in
the air.
8. Land on the mat with your legs spread, posi-
tioning your feet at the side of the mat.
9. Push off the mat again and put your legs
together.
10. Land on the mat with your feet next to each
other in the middle of the mat.
11. Perform three sets of 10-15 reps of this
exercise.
Important: Do not lock your knees and
keep your body tight.
Alternating upright heel kick (fig. J)
Starting position
1. Place one foot forward and push the heel
into the mat. The other foot remains approx.
one step behind the front foot.
2. Bend your arms. Move the arm diagonal to
the front foot forward. Draw the other bent
arm back slightly.
3. Slightly bend your knees and bend forward
slightly, bending from the hip.
4. Stick your bum slightly out to the back and
straighten your pelvis.
5. Draw in your navel and draw your shoulder
blades toward the spine.
6. Keep your shoulders down and your head
in extension of the spine.
End position
7. Tighten your arms, glutes and abdomen.
… 21 …


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