Crivit HG03250 Montage-, Bedienungs- Und Sicherheitshinweise Seite 18

4. Lower your legs down again until they are just
above the floor (no contact).
5. Repeat this exercise 10–15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
throughout the exercise.
CAUTION! The exercise may only be
possible to a limited extent or may not
be possible for persons who are taller
than 190 cm.
Training your arm muscles (fig. S)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Stand on the foot of the training bench facing
towards the bar side as shown in order to
guarantee secure contact with the floor.
2. Hold the resistance band handles with your
palms face up as shown.
3. Lifting upwards the arms in a steady movement
to your chest height.
4. Hold this position and then return to the starting
position.
5. Repeat this exercise 10–15 times for three sets.
Important: Carry the exercise out slowly.
Training your shoulder (fig. T)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Stand on the foot of the training bench facing to-
wards the bar side as shown in order to guarantee
secure contact with the floor.
2. Hold the resistance band handles with your
palms in cross style as shown.
3. Slightly bend the knee and forward slightly the
upper body.
4. Lifting upwards the resistance band in steady
movement to your shoulder height.
5. Hold this position and then return to the starting
position.
6. Repeat this exercise 10–15 times for three sets.
Important: Carry the exercise out slowly.
18 GB/IE
Training your triceps (fig. U)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Hold the resistance band and sit on the training
bench.
2. Place the resistance band behind the body and
hold with one hand behind your back (the
shorter you adjust the resistance band, the
higher the resistance).
3. Now straighten the upper arm as illustrated.
4. Hold this position and then return to the starting
position.
5. Repeat this exercise 10–15 times for three sets.
6. Switch sides
Important: Carry the exercise out slowly.
Training your back (fig. V)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Place one knee and the hand on the training
bench.
2. Keep with the free hand the resistance band
next to the body.
3. Bend your arm and lift the elbow.
4. Hold this position for 1–2 seconds and then
return to the starting position.
5. Repeat this exercise 10–15 times for three sets.
6. Switch sides
Important: Carry the exercise out slowly.
Training your shoulder (fig. W)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Hold the resistance band and sit on the training
bench.
2. Place the resistance band behind the body and
hold with both arms behind your back (the
shorter you adjust the resistance band, the
higher the resistance).
3. Keep both arms open and extend them upwards
in steady movement.