Starting Position - Crivit HG05769 Montage-, Bedienungs- Und Sicherheitshinweise

Training your lower abdominals (fig. V)
CAUTION! For this exercise the handle
must be fixed in such a way that
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the adjustment screw is facing away
from the equipment and never towards
the seat.

Starting position

1. Lie on the training bench on your back with your
head at the top. Your head may not extend be-
yond the set on the training bench.
2. Hold the handles on the upper crossbar with
your hands above your head.
End position
3. Tense your stomach muscles and pull your legs
upwards. Your knees are pointing towards your
head.
4. Lower your legs down again until they are just
above the floor (no contact).
5. Repeat this exercise 10–15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
throughout the exercise.
CAUTION! The exercise may only be
possible to a limited extent or may not
be possible for persons who are taller
than 190 cm.
Training your arm muscles (fig. W)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Stand on the foot of the training bench facing
towards the bar side as shown in order to
guarantee secure contact with the floor.
2. Hold the resistance band handles with your
palms face up as shown.
3. Lifting upwards the arms in a steady movement
to your chest height.
4. Hold this position and then return to the starting
position.
5. Repeat this exercise 10–15 times for three sets.
Important: Carry the exercise out slowly.
10 GB/IE/NI
Training your shoulder (fig. X)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Stand on the foot of the training bench facing to-
wards the bar side as shown in order to guarantee
secure contact with the floor.
2. Hold the resistance band handles with your
palms in cross style as shown.
3. Slightly bend the knee and forward slightly the
upper body.
4. Lifting upwards the resistance band in steady
movement to your shoulder height.
5. Hold this position and then return to the starting
position.
6. Repeat this exercise 10–15 times for three sets.
Important: Carry the exercise out slowly.
Train your chests (fig. Y)
1. Grasp the handles
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hands and do not extend your arms completely.
2. Tighten your abdominal and back muscles and
lower your body, breathe in, make sure that the
body forms a straight line. Do not make a hollow
cross.
3. Press the body back up and exhale.
4. Hold this position and then return to the starting
position.
5. Repeat this exercise 10‒15 times for three sets.
Training your triceps (fig. Z)
Caution! Please pay attention to the
maximum extension length of the
resistance bands
1. Hold the resistance band and sit on the training
bench.
2. Place the resistance band behind the body and
hold with one hand behind your back (the
shorter you adjust the resistance band, the
higher the resistance).
3. Now straighten the upper arm as illustrated.
4. Hold this position and then return to the starting
position.
5. Repeat this exercise 10–15 times for three sets.
6. Switch sides.
of push bar with your
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