Crivit FB-1539 - Manual (Page 42)

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• To strengthen your leg muscles, take one knee
off the floor while kneeling and stretch your
leg slowly a few times upwards behind you.
Then change legs. You can also alternate after
each stretch.
• To increase the level of difficulty, take your
knees off the floor and stretch your legs out
to the back. Now, do a sit-up. Keep your back
straight and do not overdo it. It is more impor-
tant to perform this exercise properly than to
achieve a high number of sit-ups.
Press-up board with resistance
bands (fig. G)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
The handles remain on the board for the follow-
ing exercise. The resistance bands must also be
attached to both sides of the fitness board.
To do this, pull the ends of the bands to the
length required for threading them into the side
openings on the board.
• Attach the resistance bands to your feet using
the loops and assume the same position as
for the exercise on the press-up board without
resistance bands. Your hands should be on the
handles and your feet parallel to the floor.
• In this position, take one knee off the floor and
stretch that leg backwards in a slow upwards
movement several times. After that, change
legs. You can also change after each stretch.
Balance board with handles
(Fig. E)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
The board remains closed for this exercise. Insert
the ends of the handles into the holes on the
fitness board (see fig. B). To remove the handles
later on, firmly pull on them while jiggling them
free. The rubber mat is also intended as a sup-
port for your knees during this exercise. When
performing this exercise, please also make sure
that you keep your back straight. Avoid arching
your back.
• Kneel on the rubber mat and pick up the
handles on the board. Bend slightly forward
and begin rocking gently back and forth.
At the same time, keep your back straight.
• When you feel strong enough, continue this
exercise in a sit-up position. To do so, place
the board on the rubber mat, pick up the
handles and position your feet approx. two
thirds of your body length to the back.
Here, please also make sure you do not
arch your back.
Press-up board (Fig. F)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
To use this equipment as a press-up board, you
simply have to remove the bottom of the board.
To do this, open the side flap locks and put the
bottom of the board to one side. The handles
remain at the top of the board.
When performing these exercises, make sure
your back is straight. Avoid arching your back.
• Kneel in front of the fitness board on the
rubber mat and pick up the handles. Slowly
move your body up and down.
• To increase the resistance, take your feet off
the floor and cross them behind your buttocks.
This is a type of sit-up.