Bedienungsanleitung Crivit SW 5755 IAN 327402 1904 (Seite 26 von 82) (Deutsch, Englisch, Holländisch, Französisch, Polnisch)

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The longer you stretch the strap, the

more energy you need to expend.

The correct grip

Ensure that your grip is always kept

level when pulling the straps.

Do not bend your wrist joints, as you

would overstrain them.

Exercises

For all the following exercises, please

note:

• Take hold of the handles.

• Execute the movements in a con-

trolled fashion.

• Keep your arms tense.

• Before each training session, check

whether the fastenings of the rope

hooks are tightly closed.

• The duration of the exercise sets

should be based on your personal

fitness level. Divide the exercises into

multiple sets and pause between indi-

vidual sets.

We recommend 3 sets per exercise,

with the duration of the repetitions ori-

entated according to your fitness level.

For arms, shoulders, legs and

buttocks (Fig. N)

Starting position

1. Stand with your feet on the stepper.

2. Take hold of the straps. The backs of your

hands are pointing upwards.

End position

3. Tighten your arm and stomach muscles and

buttocks.

4. Lift your left arm, slightly bent, in front of you

to shoulder height, while you press the right

pedal down with your foot.

5. Drop your left arm, and lift your right one at

the same time, while pressing the left pedal

down with your foot.

6. Your head is an extension of your spine and

your upper body is upright.

7. Repeat this exercise 10–15 times in sets of three.

Important: Your arms swing in the

opposite direction of your legs, and

your pelvis remains straight.

For the arms, especially for the

shoulders (Fig. O)

Starting position

1. Stand with your feet on the stepper. The

pedals are not needed for this exercise.

2. Take hold of the straps and hold your hands

at hip-height.

End position

3. Tighten your arm and stomach muscles.

4. Pull your right arm towards your chin. While

doing this, pull your elbow up sideways to

shoulder height, with the back of your hand

facing upwards.

5. At the same time, lower your left arm.

6. Stay in this position for a moment and then go

back to your starting position.

7. Now, pull your left arm up towards your chin.

While doing this, pull your elbow up sideways

to shoulder height, with the back of your hand

facing upwards.

8. At the same time, lower your right arm.

9. Repeat this exercise 10–15 times in sets of

three.

Important: During this exercise, keep

your upper body and pelvis straight.

For the arms, legs, buttocks and

especially the upper arms (Fig. P)

Starting position

1. Stand with your feet on the stepper.

2. Take hold of the straps and hold your hands at

hip-height. Your elbows remain close to your

body. The palms of your hands are pointing

upwards.

End position

3. Tighten your arm and stomach muscles.

4. Lift your right underarm up, at the same time

pressing the left pedal down with your foot.

5. Lift your left underarm up now, pressing the

right pedal down with your foot at the same

time.

6. The right arm is lowered down at the same

time.

7. Repeat this exercise 10–15 times in sets of

three.

Important: During this exercise, keep

your upper body and pelvis straight.

GB/IE

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