Bedienungsanleitung Crivit IAN 355239 (Seite 19 von 56) (Deutsch, Englisch, Holländisch, Französisch, Polnisch)

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Important: most exercises are easier

while standing when you place one foot

slightly in front of the other and shift

some of your body weight onto this

foot. A staggered foot position is also

more stable.

Leg bend (Fig. L)

Suspension trainer length: knee height

Starting position:

1. Lie face up and place your heels in the foot

straps.

Note: push the plastic handles upward for a

more comfortable footing.

2. Your arms are lying close to your body.

End position:

3. Tense your abdominal muscles.

4. Pull your heels towards your pelvis.

5. Slowly return to the starting position.

6. Repeat the exercise 10 times.

Important: ﬁrmly press your heels into

the foot straps throughout the entire

sequence of movements.

Increase the intensity by raising your

pelvis during the exercise.

Crunch (Fig. M)

Suspension trainer length: knee height

Starting position:

1. Place your feet into the foot straps with your

toes pointing down.

Note: push the plastic handles upward for a

more comfortable footing.

2. Get into the plank position on your hands.

End position:

3. Tense your buttock and abdominal muscles.

4. Pull your knee towards your chest.

5. Return to the starting position.

6. Repeat the exercise 15 times.

Important: maintain bodily tension and

good posture. Most plank exercises on

the ﬂoor are easier if you support your-

self with your forearms. The diﬃculty

increases if you support yourself on

your hands with your arms straight.

Hip raise (Fig. N)

Suspension trainer length: knee height

Starting position:

1. Lie on your back with your heels in the foot

straps.

2. Your arms are lying close to your body, your

palms ﬂat on the ﬂoor.

End position:

3. Tense your buttocks.

4. Raise your pelvis oﬀ the ﬂoor by pressing your

heels into the foot straps.

5. Lower your pelvis back halfway.

6. Repeat the exercise 15 times.

Important: maintain bodily tension and

good posture.

Most exercises become more diﬃcult

the further away you are from the

fastening point (and easier the closer

you are).

Side plank (Fig. O)

Suspension trainer length: knee height

Starting position:

1. Lie on your left hip and left forearm, with your

toes in the foot straps under the anchor point.

2. Your legs are crossed, with your top leg in

front.

End position:

3. Tense your buttock and abdominal muscles.

4. Keep your pelvis in a plank position and hold

this pose for 10 seconds.

5. Return to the starting position.

6. Perform the exercise on the other side after

10 repetitions.

Important: increase the intensity by

supporting your free arm on your hip or

stretching it upward.

Stretching

Take suﬃcient time to stretch after each training

session. Some simple exercises to do this are

shown below.

You should perform each exercise 3 times per

side, for 15–30 seconds each time.

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