Bedienungsanleitung Crivit VB 5626 IAN310298 (Seite 25 von 102) (Deutsch, Englisch, Holländisch, Französisch)

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• If you feel unwell or have cramps or feel

nauseous.

Exercise suggestions

Ensure that you always keep the handles

horizontal when pulling the expander bands (8).

Do not bend your wrists, otherwise there is a risk

you will strain your joints.

You can place the mat (2) on the item (1)

depending on the intensity. We recommend doing

the exercises with the mat while you are getting

used to the item.

You have the option of setting various vibration

levels:

• easy 1–5

• intermediate 6–12

• diﬃcult 15–20

Note: Start with the lowest level and increase the

vibration level slowly, depending on the exercise.

Make sure that you feel ﬁne during the exercise

and that you ﬁnd the vibration level comfortable.

Start in the middle of the board as the amplitude

is higher in the outer areas which means the

exercise is more diﬃcult.

Exercise for getting used to the

vibrations (Fig. M)

Starting position

1. Set the board to the lowest time and vibration

strength.

2. Stand with your feet on the board. Stand ﬁrmly

on your heels with your knees slightly bent.

End position

3. Tense your leg muscles.

4. Start the board using the remote control.

5. Hold your body tension during the vibration.

6. Stay on the board until the end of the set

vibration time and rest afterwards for a few

seconds.

Important: During this exercise, keep

your upper body and pelvis straight.

Vary the vibration levels, vibration

strength and vibration time. Try out

diﬀerent foot positions (centre to

outside).

Sit-ups (Fig. N)

Starting position

1. Set the item to your desired time and vibration

strength.

2. Sit on the middle of the item, with your back to

the display and start the board using the remote

control.

3. Hold on to the sides of the item and stretch your

legs out in front of you. Your heels touch the

ﬂoor.

End position

4. Tense your leg and stomach muscles.

5. Raise your legs and pull your knees towards

you. Keep your back straight and your arms

slightly bent. Your head forms a straight line

with your back.

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

back to your starting position.

7. Repeat this exercise until the end of the set

vibration time and rest for a few seconds

between each one.

Important: During this exercise, keep

your upper body and pelvis straight.

And maintain body tension during the

exercise.

Lunge (Fig. O)

Starting position

1. Set the item to your desired time and vibration

strength.

2. Stand in front of the item, with your feet on the

ﬂoor, shoulder-width apart.

3. Keep your back and neck straight and look

straight ahead.

4. Take a big lunge forwards on one leg onto the

centre of the board.

Note: Make sure that your thigh and calf form a

90 degree angle to each other and that the bent

knee is behind the front section of your foot.

End position

5. Tense your stomach and bottom muscles.

6. Start the board using the remote control.

7. Let your arms hang loosely by your sides or

support them at your hips.

8. Remain in the position for the set vibration time.

9. After the end of the exercise, change legs and

repeat the exercise.

GB/IE/NI

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