Manual Crivit VB 5626 IAN310298 (page 27 of 102) (English, German, Dutch, French)

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For the back, shoulders, chest, legs

and bottom (Fig. S)

Ensure that you always keep the handles

horizontal when pulling the expander bands (8).

Do not bend your wrist joints, as this would

overstrain them.

Starting position

1. Set the item to your desired time and vibration

strength.

2. Attach the expander bands and stand with your

feet on the item.

3. Take hold of the expander bands and hold your

hands close to the sides of your body.

End position

4. Start the board using the display.

5. Tighten your bottom and stomach muscles.

6. With outstretched arms, pull the expander

bands up to shoulder height, and then lower

them again. The palms of your hands are

pointing downwards. Your head is an extension

of your spine and your upper body is upright.

7. Repeat this exercise slowly, until the set time has

elapsed.

Important: During this exercise, keep

your upper body and pelvis straight.

Variation: Perform the exercise with the

palms of your hands facing upwards.

Triceps push-ups with arm supports

(Fig. T)

Starting position

1. Put the mat (2) in front of the item.

2. Pull the integrated handles (1c) out of the item

and position them where you want them.

3. Set the item to your desired time and vibration

strength.

4. Start the board using the display and sit on the

mat with your back to the board.

5. Reach back, lean on the handles and stretch

your legs out.

End position

6. Tighten your arm, bottom and stomach muscles.

7. Push your bottom up from the mat to the height

of the board.

8. Your elbows point away from your body and

your shoulders remain down. Make sure that

your head is an extension of your spine and

your upper body is upright.

9. Stay in this position brieﬂy and then go back to

your starting position.

10. Repeat this exercise slowly, until the set time

has elapsed.

Important: Maintain body tension during

the exercise and keep your shoulders

down.

Use the QR-code

You can watch the exercises

described here as a video using the

QR-code. You will need a QR-code

scanning app on your phone or

tablet to do this.

1. Start the QR-code scanning app.

2. Hold your phone or tablet and use it to scan

the QR-code provided.

Stretching

Take enough time to stretch after the exercises.

Some simple exercises to do this are shown below.

You should perform each exercise 3 times per side

for 30–40 seconds.

Note: Do your stretching on a non-slip surface.

Neck muscles

1. Stand in a relaxed position. Pull your head

gently to one side with one hand, ﬁrst to the left

and then to the right. This exercise stretches the

sides of your neck.

Arms and shoulders

1. Stand up straight with your knees slightly bent.

2. Bend your right arm behind your head until

your right hand is between your shoulder

blades.

3. Grab your right elbow with your left hand and

pull it backwards.

4. Change sides and repeat the exercise.

Leg muscles

1. Stand upright and lift one foot oﬀ the ﬂoor.

2. Rotate it slowly, ﬁrst in one direction, then in the

other.

3. Switch feet after a while.

Important: Make sure your thighs remain

parallel to each another. Push your hips

forwards, keeping your upper body

upright.

GB/IE/NI

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Crivit VB 5626 IAN310298 Manual

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