Crivit 497635 2204 Instrucciones De Uso página 19

Important: perform the movements
slowly and hold your back straight
throughout the entire exercise.
Reverse lunge (Fig. C)
Starting position
1. Stand with your feet shoulder-width apart on
the floor. Your toes are pointing forwards and
your knees are slightly bent.
2. Hold the product in your left hand at shoulder
height. Your palm is facing inwards.
End position
3. Take a lunging step back with your left leg.
Bend your left knee at a 90° angle so that it
almost touches the floor.
4. Push your left arm up at the same time. Keep
your upper body and hips straight.
5. Remain in this position for a moment.
6. Slowly return your left leg and left arm to the
starting position.
7. Repeat the exercise 8 to 12 times and then
switch sides.
8. Complete three sets of this exercise.
Important: perform the movements
slowly and hold your back and hips
straight throughout the entire exercise.
Arm and chest muscles lying down
(Fig. D)
Starting position
1. Lie on the floor and place your feet side by
side on the floor, hip-width apart, with knees
bent.
2. Hold the product vertically with both hands
above your belly. Your upper arms stay
against to your body.
End position
3. Tense your leg, buttock and abdominal mus-
cles. Pull your shoulder blades towards your
spine. Your neck extends from your spine.
4. Stretch your arms upwards towards the cei-
ling. Your shoulders remain on the floor and
your elbows are slightly bent.
5. Remain in this position for a moment.
6. Slowly return your arms to the starting positi-
on.
7. Repeat the exercise 8 to 12 times in three sets.
Important: perform the movements
slowly. Only your arms should move,
your shoulders remain lowered and
your lower back stays on the floor
throughout.
Single leg deadlift (Fig. E)
Starting position
1. Stand with your feet hip-width apart on the
floor. Your toes are pointing forwards and
your knees are slightly bent.
2. Hold the product in your left hand. Your palm
is facing inwards.
3. Tense your buttock and core muscles and hold
your arm straight.
End position
4. Shift your weight to your left leg. Bend your
upper body forwards and stretch your right
leg out behind you. The leg you are standing
on is slightly bent.
5. At the same time take your left hand down
towards the floor. Your back remains straight
and your right arm remains extended.
Important: make sure you rotate your
hips as little as possible.
6. Remain in this position for a moment.
7. Repeat the exercise 8 to 12 times and then
switch sides.
8. Complete three sets of this exercise.
Important: perform the movements
slowly. Your feet remain firmly on the
floor, your shoulders remain lowered
and your lower back is straight.
Swing (Fig. F)
Starting position
1. Stand with your feet shoulder-width apart
on the floor. Your toes are pointing slightly
outward and your knees are slightly bent.
2. Hold the product with both hands. Your palms
are facing inwards.
End position
3. Tense your buttock and abdominal muscles
and hold your back straight.
4. Bend your knees and swing the product slow-
ly backwards between your legs.
5. Straighten your legs and swing the product up
to chin height. Your shoulders remain lowered.
GB/IE 19