Crivit IAN 271470 Gebrauchsanweisung Seite 10

Make sure you keep your back straight during
this exercise. Avoid hollowing your back and
keep your stomach tensed throughout.
• Pull your shoulder blades towards your spine
and keep your arms tensed.
• Kneel on the rubber mat in front of the fitness
board and take the handles on the board in
your hands. Now slowly move your body up
and down. Make sure you spread your weight
evenly between your knees.
• You can vary this exercise by lifting your feet
off the floor and crossing them behind your
buttocks. This is a variation of the press-up.
• To strengthen your leg muscles, lift one knee
off the floor while kneeling, and stretch that
leg backwards and upwards in a gentle move-
ment a few times. Hold your pelvis straight and
make sure that the knee that is supporting you
is directly below your hip. Then change legs.
You can also change after each extension.
• To increase the difficulty, lift your knees off the
floor and extend your legs backwards.
Spread your weight evenly between the front
of your feet. Now do press-ups. Keep your
back straight and do not overdo it.
Correct execution of the movement is more
important for the effectiveness of training than
the number of press-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 stay on the board for the following
exercise. In addition the fitness bands need to
be attached to both sides of the fitness board. To
do this, pull the ends of the bands a little longer
to thread them into the openings on the side of
the board.
• Attach the fitness bands to your feet using the
loops.
1. Take up the same position as for the exercise
on the press-up board without the training
bands. Your hands grip the handles and your
feet are parallel on the floor.
10 GB
• Tense your stomach and bring your upper
body into an upright position.
• Hold your pelvis straight and ensure that your
knee is directly below your hip.
• In this position lift one knee off the floor and
extend your leg backwards and upwards a
few times with a gentle movement.
• Pull your shoulder blades towards your spine.
• Change legs. You can also change after every
extension.
2. Lie flat on your back. Place your head on
the upturned lower part of the fitness board to
support your head and spine.
• While lying down place your feet on the
board at an angle of 90° as if you were
standing on it.
• Take the fitness band handles in your hands
and hold them at an angle of 90° beside your
body.
• Your legs remain extended and exert counter-
pressure on the press-up board.
• Now move your left and right hand alternately
towards your shoulder.
3. Sit on the rubber mat. While sitting place your
feet at an angle of 90° on the press-up board.
• Take the fitness band handles in your hands.
• Tense your stomach muscles and move your
upper body into an upright position.
• Angle your arms next to your body and lean
your back backwards slightly. Keep your
shoulders and arms in the starting position.
• Make sure that your cervical vertebrae are
upright during the exercise and that your head
is not overextended.
Twist board (Fig. H)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
You only require the upper part of the fitness
board for this exercise. Remove the handles and
fitness bands as described above.
• Place the upper part on the rubber mat and
climb carefully onto the twist board.
• Spread your weight equally over both feet and
bend your knees slightly.