Manual Vitalmaxx JRT-81207014 - Z00212 (page 16 of 36) (English, German, Dutch, French)

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EN 16

Leg Lift (Two Legs)

Training for Lower Abdominal Muscles

1. Sit in the middle of the device, slightly shifting to the

rear.

2. Shift your weight backwards and support yourself

gently with your hands on the ﬂ oor.

3. Close your legs and stretch them out straight in front

of yourself.

4. EXERCISE: Lift your legs up closed and stretched out

and then lower them again. Repeat.

Important: Perform the movement without any swing.

Do not place your legs down during the exercise.

Dips

Training for Triceps – Shoulders

1. Sit down on the ﬂ oor in front of the

device.

2. Place your hands down in parallel on

the pimpled surface of the device.

3. Place your legs in parallel and lift your

bottom up 10 – 15 cm.

4. EXERCISE: Bend your arms and then

stretch out again. Repeat.

Important: Do not place your bottom

down during the exercise and do not

hunch up the shoulders.

Pelvic Lift

Training for Buttocks – Lower Back Muscles

1. Lie down on your back on a mat.

2. Place your feet on the device in

parallel.

3. Place your arms down parallel next to

your body.

4. EXERCISE: Tense your stomach,

raise your hips vertically upwards and

then lower again.

Important: Do not place down your

hips during the exercise and do not

end up in a hollow back position.

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Vitalmaxx JRT-81207014 - Z00212 Manual

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