Crivit IAN 271470 Gebrauchsanweisung Seite 11

• Hold your pelvis straight and pull your shoul-
der blades towards your spine.
• Move your upper body into an upright positi-
on and keep your stomach and arms tensed.
• Twist slowly backwards and forwards until you
feel confident. It is possible to turn up to 40°
in both directions on the twist board.
• At first use your arms to keep balance.
Later you can follow the side-to-side move-
ments with your arms.
• To increase difficulty and training intensity, you
can bend your knees during this movement.
• When you feel completely sure, you can
change the position of your arms. For example
you can lift them above your head during the
movement.
• For an 'active break' place the twist board on
a wide stool and carry out the movements
sitting down.
Twist board with resistance
bands (Fig. I)
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
For this exercise you only need the upper side of
the fitness board and the fitness bands. They are
fixed to the sides as described above.
Remove the handles for this exercise. Stand the
board on the rubber mat. The band may not be
stretched to more than 2.30m. The tolerance
range for the force is +/- 20%.
• Start slowly. First, use the resistance bands to
stabilise. Do the same movements you did with
the twist board exercises without the resistance
bands.
• Straighten your upper body to an upright
position and hold your body, stomach, and
arms tensed.
• Sideways rotational movements are possible in
both directions up to 40°.
• When you feel stable, you can work out
your arms next. Try arm movements in different
directions. Move your arms simultaneously or
alternate your left and right arm. You deter-
mine the speed and the level of difficulty.
• Now, carefully position yourself next to the
twister (or turntable) on the fitness board.
Alternately stretch your arms sideways above
your head. When doing so, make sure your
body remains straight. The movement is just
from the arms.
• After a while, use both arms simultaneously.
You can also carry out this movement for-
wards.
Note!
The following exercises are also suita-
ble as stretching exercises following
training with the fitness board.
Stretching board (Fig. J)
Recommended workout duration:
Stretch each side 3 times for 30-40 seconds,
alternating between the sides.
Important: extend slowly to the stretch position
and then also release slowly.
Set-up and workout
Remove the handles for these exercises.
You only need the bottom part of the fitness
board to use it as a stretching board. Place it
upside down on the rubber mat.
• Sit on the floor in front of the fitness board
and place your feet on it. Your legs should be
stretched out, as far as possible.
• Hold your feet using both hands and pull
your head as far as it goes towards your
knees. Repeat several times.
• Now, take one leg off the fitness board and
place it on the floor stretched out sideways.
Repeat the exercise alternating between your
right and left leg.
• Position yourself in a forward lunge with one
leg on the fitness board. Slowly stretch for-
wards and while doing so, bend your front
leg. The more you bend, the more intense
the exercise is. In order to increase the level
of difficulty, move your back leg further back.
Try to maintain this position for a while and
then change legs.
• You can also try to touch the ground with the
knee of your back stretched leg. This addition-
ally stretches your upper thigh.
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