Structuring The Training Session; Cancelling The Training Session; Suggested Exercises; Starting Position - Crivit IAN 327388 Gebrauchsanleitung

7. Structuring the training session

• Before you start your personal fitness training, make sure you read the safety instructions.
• Take enough time for your fitness training and calculate the time for the warm-up and
recovery.
• A single workout should consist of three phases:
• Warm-up phase: 5–10 minutes of gymnastics and stretching to prepare your muscles for
the workout.
• Vibration training: max. 10 minutes intensive but relaxed training.
• Cool-down phase: at least 5 minutes of relaxation exercises.

8. Cancelling the training session

Stop training immediately if you experience any of the following symptoms to prevent injury:
• If your muscles tense uncontrollably.
• If you get dizzy during the workout.
• If you feel pain during the workout.
• If you feel uncomfortable or tense during the workout or if you feel sick.

Suggested exercises

Make sure that the handles always stay horizontal when you pull the expander bands (8).
Do not angle the wrists, otherwise there is a risk of joint strains.
Depending on the intensity, you can place the mat (2) on the product (1). To get used to the
exercises, we recommend doing them with the mat.
You can set different vibration levels:
• Easy 1–5
• Moderate 6–12
• Difficult 15–20
Note: Start with the lowest level and slowly increase the vibration level depending on the
exercise. Make sure that you feel well during the exercise and that you find the vibration
level pleasant. Start in the middle of the article, as the amplitude is higher in the outer areas,
making the exercise more difficult.
Exercise for getting used to vibration (Fig. L)

Starting position

1. Set the product to the lowest time and vibration level.
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VIBRATION BOARD