Crivit IAN 292889 Gebrauchsanweisung Seite 27

7. After a short pause in the end position roll
your upper body back to the starting position.
8. Repeat this exercise 10-15 times for three
sets.
Important: Keep your stomach muscles
tensed throughout in order to stabilise
your lumbar spine. Carry the exercise
out slowly in order to guarantee con-
trolled movement.
Whole body (figure E)
Starting position
1. Lie on the floor in a push-up position. Support
yourself on the balls of your feet.
2. Hold the article in front of you with both
hands. Your elbows are slightly bent and are
under your shoulders.
End position
3. Tense your buttock and stomach muscles and
pull your shoulder blades into your spine.
4. Slowly roll the article straight forwards.
5. Hold your head as an extension of your spine
and do not overextend your head.
6. Only lower your upper body and your pelvis
to the extent that they do not touch the floor
and you can keep your body tensed.
7. After a short pause in the end position roll
your upper body back to the starting position.
8. Repeat this exercise 10-15 times for three
sets.
Important: Hold your body tensed
throughout. Carry the exercise out
slowly in order to guarantee controlled
movement.
Back muscles (figure F)
Starting position
1. Stand on the floor with your feet more than
hip-width apart and bend your upper body
forwards. Your knees stay slightly bent.
2. Hold the article under you on the floor with
both hands and with your arms extended.
Your elbows are under your shoulders.
Note: Bend your knees only as far as necessa-
ry in order to touch the article on the floor. Start
with your knees bent a long way and try to bend
your legs less during training.
End position
3. Tense your stomach muscles and keep your
legs slightly bent.
4. Pull your shoulder blades into your spine and
slowly roll the article straight forwards.
Your upper body stays down.
5. Hold your head as an extension of your spine
and do not overextend your head.
6. Only bend your knees as far as necessary.
7. After a short pause in the end position roll
your upper body back to the starting position.
8. Repeat this exercise 10-15 times for three
sets.
Important: Hold your body tensed
throughout. Carry the exercise out
slowly in order to guarantee controlled
movement.
Whole body (figure G)
Starting position
1. Lie on the floor in a push-up position. Support
yourself on the balls of your feet.
2. Hold the article under your upper body with
both hands. Your arms are fully extended and
your elbows are under your shoulders.
End position
3. Tense your buttock and stomach muscles and
pull your shoulder blades into your spine.
4. Slowly roll the article straight forwards for a
short distance.
5. Hold your head as an extension of your spine
and do not overextend your head.
6. Only lower your upper body and your pelvis
to the extent that they do not touch the floor
and you can keep your body tensed.
7. After a short pause in the end position roll
your upper body back to the starting position.
8. Repeat this exercise 10-15 times for three
sets.
Important: Hold your body tensed
throughout. Carry the exercise out
slowly in order to guarantee controlled
movement.
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