Crivit 396963 2201 Instrucciones De Uso página 8

General exercise instructions
• Wear comfortable sports clothing and athletic
shoes.
• Warm up before each exercise session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never exercise with too
much intensity. Increase the intensity of the
exercise sessions slowly.
• Perform all exercises smoothly, not jerkily and
not fast.
• Be sure to breathe steadily: exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercising.
Warming up
Take sufficient time before each exercise session
to warm up. Some simple warm-up exercises are
described below.
You should repeat each exercise 2–3 times.
Neck muscles
1. Turn your head slowly to the left and to the
right.
2. Rotate your head slowly, first in one direction,
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them upwards slowly. If you bend your upper
body forwards at the same time, all muscles
will be optimally warmed up.
2. Roll both your shoulders forwards for one
minute, then roll them back.
3. Lift your shoulders up to your ears and then let
them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
Leg muscles
1. Stand on one leg and lift your other leg, with
the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction,
then change direction after a few seconds.
8 GB/IE
3. Switch legs and repeat this exercise.
4. Lift one leg after the other and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Stretching
Take sufficient time to stretch after each exercise
session. Some simple exercises to do this are
shown below.
You should perform each exercise three times
per side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. Pull your head gently to one side with one
hand, first to the left and then to the right.
This exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grip your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then the
other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forwards, keeping your upper
body upright.
Storage, cleaning
When not in use, always store the product clean
and dry at room temperature. Clean only with
water and wipe dry afterwards with a cloth.
The product should only be folded up when dry.
IMPORTANT! Never clean the product with
harsh cleaning agents.