Crivit FB-1539 - Manual (Page 31)

31 GB/MT
damage through wear and
tear
• The product may only be used if it is in impec-
cable condition. Always check the product
before each use. The safety of the fitness-
board can only be guaranteed if it is regularly
checked for damage and wear and tear.
• The resistance bands may not be stretched
further than 2.30m.
• Regularly check the resistance bands. Check
for rips and damage. Defective parts must no
longer be used.
• Protect the device from high temperatures and
moisture.
• Use, exclusively, the original additional parts.
exercise notice
The following exercises only show a range of
exercises. You can find further exercises in the
relevant specialised literature.
• Wear comfortable sports clothes and shoes.
• Warm yourself up before every workout and
gradually cool down. Please read our recom-
mendations on warming up and cooling down.
• Ensure that you have sufficient space surroun-
ding you for your workout.
• Do the exercises at a level tempo.
• Keep to the instructed sequence of movements.
caution! avoid working out too
intensely!
When starting to workout 2-3 minutes per exer-
cise is sufficient. With daily workouts you could
extend that in a week to 5-10 minutes.
However, the maximum workout time of 1 hour
should not be exceeded.
• Take sufficient breaks between exercises and
ensure that you drink enough.
caution!
• if you feel discomfort or unwell stop
the exercise immediately and contact
your doctor.
• do not stretch the resistance bands
longer than 2.30m.
• The strength chart shows how much
power is needed to pull the resistance
bands to the corresponding length.
The tolerance range for the power:
+/- 20% (see strength chart for the ex-
pander under Technical information).
Warming up and stretching
Take enough time to warm up and cool down
before and after each workout. The following
exercises have been designed for this purpose.
Repeat each of the respective exercises 2–3
times.
Warming up your neck muscles
• Stand in a relaxed position. Using your hand,
pull your head gently to the left and then to
the right. This exercise helps stretch both sides
of your neck.
• Make circular movements with your head,
changing the direction. Repeat until your neck
feels loose and relaxed.
Warming up your arms and
shoulders
• Stretch one arm out sideways in front of your
chest and using your other hand, carefully
press it towards your body. After a while
change arms. Remember not to press beyond
the point of feeling a slight pull in your arm.
• Alternatively, move your arms over and behind
your head in a bent position and using your
other hand, gently press down on your elbow.
• Grasp your hands behind your back and
carefully pull them upwards. If you bend the
upper part of your body forwards, all the
muscles will be warmed up.
• To loosen up your shoulders, carefully make
circular movements with both shoulders – first
towards the front, then towards the back.
• Pull your shoulders upwards several times and
then let them fall back down again.
After repeating this exercise a few times, your
shoulders should feel warm and loose.