Crivit Fitness Swing Stick - Manual (Page 5)

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Training Procedure
- Warm up your muscles well before training . We recommend stretching be-
fore training with the Fitness Swing Stick .
- Increase the intensity of your training slowly, and make sure that you take
sufficient breaks between training sessions .
- Observe the correct breathing method .
- Make sure that you retain the correct body position dur-
ing exercising .
- Complete at least one exercise for each muscle group . Problem areas can
be trained on for longer periods or intensified with an additional exercise .
- The single exercises should take about 20 seconds .
- We recommend a duration of about 30 minutes as an optimal training ses-
sion, of which 15 minutes are used with the Fitness Swing Stick and approx .
15 minutes are used for warm ups, regeneration and stretching exercises .
Main Exercises
This guide contains exercises for a complete, moderate intense training
session .
Further exercises and training plans for beginners, intermediates and profes-
sionals can be taken from the supplied DVD .
Exercise 1 Squats
Warming up leg muscles and glutes
Stand in about a hip wide stance . Bend your knees and bend forward in your
hip whereby the chest remains upright . Lift your hands in front of you to keep
your balance . You should be facing straight forward and the stomach muscles
should be tensed up . Now straighten up by tensioning up the glutes and push-
ing your heels into the ground . 10 repetitions .
As a reminder: Knees and toes should be pointing in the same direction . The
thighs should not be lower than parallel to the ground .