Crivit Z31742 Manuel d'utilisateur télécharger pdf (Page 7)

6 GB

Exercise instructions / Exercises

amount of ﬂuid you have lost.

j Use some massage cream or oil and rub it into

the muscles you have just exercised. This will

boost the circulation of the blood, prevent sore

muscles and keep the muscles supple.

j Wear a track suit to avoid cooling oﬀ too

quickly.

Please also take note of the following pieces of

advice when you have assembled your device

and are ready to start your ﬁrst exercise session.

Basically, an exercise is divided up according to

the following scheme:

Warm-up => Training => Wind-down

1. Warm-up:

WARNING!

If you have not warmed up

enough, injuries may arise.

j Before actually starting to exercise, carry out

warm-up exercises for at least 5 - 10 minutes to

loosen your muscles.

2. Training:

j Always train in such a way that you can breath

calmly and evenly.

j Use your pulse rate to check the strain you are

under. You may have to ask your doctor for

advice.

What to do:

5 exercises are described below.

j Always start with one exercise and repeat it

up to 20 times depending on your physical

condition.

j Then have a 2 - 5 minute break so that your

breathing and pulse can return to their resting

state.

j Then do the next exercise to the same extent as

before.

j Carry out at most three of such sets one after

the other.

Training frequency:

Beginners should do 1 or 2 exercise sessions every

week. More advanced people can increase the

number of exercise sessions to 3 to 6 times a week.

Exercise intensity:

NOTE: Wrong or excessive training can

endanger your health.

j Make sure that you carry out all exercise

without pain.

j Immediately stop exercising and consult a

doctor if any pain occurs.

3. Wind-down:

j Exertion during an exercise session must be

followed by a wind-down phase.

j When winding down, make sure that your

body does not cool oﬀ too much.

j If need be, carry out the exercises on a blanket

that you can then use to keep yourself warm

when winding down.

Exercises

J Make sure that your movements are slow and

steady and that they are controlled by the

stomach muscles. Your arms serve to stabilise

your body.

J Avoid fast, jerky repetitions and movements

that are controlled by the arms. Such moments

could have a negative impact on the back

muscles (and intervertebral discs).

Sit-ups

j Bend your legs so that both thighs form a 90°

angle with the ﬂoor. Make sure that your knees

are also at a 90° angle.

j Raise the upper part of your body until your

head is about 30 to 40 cm above the ﬂoor.

Calmly exhale while doing so.

j Slowly lower the upper part of your body.

Calmly inhale while doing so.

j Repeat this exercise 5 to 20 times.

93268_PL_HU_SI_CZ_SK.indd 6 7/2/2013 11:22:35 AM

1 2 3 4 5 6 7 8 9 10 11 12 ... 47 48

Commentaires sur ces manuels

Pas de commentaire

Crivit Z31742 Manuel d'utilisateur Page 7

Commentaires sur ces manuels

Produits connexes et manuels pour Accessoires de fitness Crivit Z31742