Crivit ET-2008 - Manual (Page 14)

14 GB/MT
General training instructions
training procedures
• The following exercises only represent a
selection. You can find more exercises in the
relevant specialist literature.
• Wear comfortable sports clothing and sports
shoes.
• Warm up before each training session and
end the session gradually.
• Take sufficiently long breaks between the
exercises and drink sufficient liquid.
• As a beginner you must not train too hard.
Increase your training intensity gradually.
• Carry out the exercises steadily and slowly,
without jerky movements.
• Make sure you breathe regularly. Breathe out
during exertion and breathe in during re-
covery.
• Make sure you keep a correct body posture
while carrying out the exercises.
General training planning
Create a training plan according to your needs
with sets of 6-8 exercises.
Observe the following principles:
• One set should comprise approximately
15 repetitions of one exercise.
• Each set can be repeated three times.
• Take a break for 30 seconds between each
set.
• Work with fewer repetitions but greater
weights to build up muscle. Work with more
repetitions but lesser weights for stamina.
• Warm up each group of muscles before each
training session.
• We also recommend stretching before the
beginning of each training session.
Exercises
thigh muscles (figure B)
1. Put your feet in the loops and lie on a solid
surface with a straight upper body.
2. Take the article handles in your hands.
The backs of your hands should face you.
This is the starting position.
3. Extend your legs and stay in this position for a
short time.
caution: always keep a good grip of
the handles during this exercise.
otherwise there is a risk of injury from
the uncontrolled movement of the
article.
4. Return slowly to the starting position and
repeat the exercise.
shoulder and chest muscles
(figure c)
1. Place your feet in the foot section of the
article and hold onto the handles.
2. Stand up straight with your knees slightly
bent. This is the starting position.
Note: You can hold the handles from above
or below depending on your training aim.
3. Hold the handles and pull your extended
arms up to approximately shoulder height.
Hold this position for a short time.
caution: always keep a good grip of
the handles during this exercise.
otherwise there is a risk of injury from
the uncontrolled movement of the
article.
4. Slowly lower your arms and repeat the exer-
cise.
stomach muscles (figure d)
1. Put your feet in the loops and sit upright on a
solid surface with your legs extended.
2. Take the article handles in your hands.
The backs of your hands should face upward.
This is the starting position.
3. Lower your upper body backwards until it is
just above the ground and hold this position
for a short time. Make sure that your upper
body, neck, and head are in line.