Suggested Exercises - Crivit 327379_1904 Gebrauchsanweisung

Arms and shoulders
1 . Cross your hands behind your back and
carefully raise them .
Bending forward whilst doing so will warm
up all muscles optimally .
2 . Rotate your shoulders forward and after
one minute rotate backwards .
3 . Draw your shoulders up toward your ears
and drop your shoulders .
4 . Rotate your arm forward, alternating
between the right and left, and after one
minute rotate the arm to the back .
Important: Do not forget to keep
breathing steadily!

Suggested exercises

The following show a few of many exercises .
Note: Some of the exercises shown are not
suitable for very tall individuals, as they will be
unable to perform them correctly .
Exercises without the
exercise bar
Basic jump with legs together
(fig. H)
Starting position
1 . Stand on the mat with the legs slightly clos-
er together than at hip width .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
3 . Stick your bum slightly out to the back and
straighten your pelvis .
4 . Draw in your navel and your shoulder
blades toward the spine .
5 . Keep your shoulders down and your head
in extension of the spine .
End position
6 . Tighten your arms, glutes and abdomen .
7 . Jump up off the mat with both legs at the
same time, legs together, and move your
arms in parallel .
8 . Perform three sets of 10-15 reps of this
exercise .
Important: Do not lock your knees and
keep your body tight.
Basic jumping jacks (fig. I)
Starting position
1 . Stand on the mat with the legs slightly clos-
er together than at hip width .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
3 . Stick your bum slightly out to the back and
straighten your pelvis .
4 . Draw in your navel and your shoulder
blades toward the spine .
5 . Keep your shoulders down and your head
in extension of the spine .
End position
6 . Tighten your arms, glutes and abdomen .
7 . Push off the mat and spread your legs in
the air .
8 . Land on the mat with your legs spread, posi-
tioning your feet at the side of the mat .
9 . Push off the mat again and put your legs
together .
10 . Land on the mat with your feet next to each
other in the middle of the mat .
11 . Perform three sets of 10-15 reps of this
exercise .
Important: Do not lock your knees and
keep your body tight.
Alternating upright heel kick (fig. J)
Starting position
1 . Place one foot forward and push the heel
into the mat . The other foot remains approx .
one step behind the front foot .
2 . Bend your arms . Move the arm diagonal to
the front foot forward . Draw the other bent
arm back slightly .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head
in extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
GB/MT 19