Exercises Without Bands; Exercises With Bands - Crivit 113523 Bedienungsanleitung

Stretching the inner thigh (Fig. K)
Stand with your legs quite far apart as depicted
in figure K und bend one leg. Place your weight
on the bent leg. The other leg is stretched – the
foot stays on the floor. You should feel this exer-
cise in the inside thigh muscle of the stretched
leg. Change sides after 20-30 seconds.
You are working the thigh flexor muscles with this
exercise.

Exercises without bands

For thighs, calves and buttocks
(Fig. L)
1. Move your arms naturally back and forth
while your step – similar to when you run or
climb stairs.
Important: Please ensure that your arm swing
is diametrically opposed to your leg swing.
2. Gradually lift your arms higher.

Exercises with bands

Note on training with exercise bands!
The exercise band may only be
stretched to 165cm as a maximum.
Otherwise it could rip and injure the
user.
The more you stretch the exercise band,
the more strength you require.
The correct grip
Make sure that you always hold the
handles horizontally when stretching
the exercise bands. Do not bend your
wrists otherwise they will become over-
stressed.
Exercises
The following applies to all exercises
listed below:
• Take the handles into your hands.
• Perform the movements in a control-
led manner.
• Keep your arms muscles working, the
band under tension at all times.
• Check that the fixtures of the rope
hooks are fixed tight before each
training session.
• The duration of each set of exercises
should be adjusted to your personal
fitness level. Split the exercises into
several sets and rest between each
set.
We recommend performing 3 sets of
each exercise with the duration of each
repetition dependent on your fitness
level.
For arms, shoulders, legs and
buttocks (Fig. M)
1. Bend your left arm slightly and lift it away
from your body up to approximately
shoulder height and press down the right
pedal.
2. Lower your left arm and lift your right arm
while pressing down on the left pedal.
Important: Please ensure that your arm swing
is diametrically opposed to your leg swing.
For arms and particularly shoulders
(Fig. N)
1. Do not step.
2. Hold hands at hip height.
3. Pull the right handle towards your chin.
Your elbow moves at the same time on the
side to shoulder height and the back of your
hand is facing upwards.
4. Lower the left handle at the same time.
5. Then lift the left handle to your chin and
lower the right handle.
For arms, legs, buttocks and
particularly upper arms (Fig. O)
1. Hold your palms facing upwards.
2. Press your elbows firmly against your body.
3. Lower the right pedal and pull the rope
upwards with your right arm.
4. Then lower the left pedal, pull your left arm
upwards and lower your right arm.
For the back, shoulders, chest, legs
and buttocks (Fig. P)
1. Begin stepping.
2. While stepping lift your arms up sideways to
shoulder height.
3. Allow your arms to fall again.
Variation: perform the exercise with your palms
facing upwards.
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